EAT TO BEAT… MENOPAUSE

EVERY woman’s experience of the menopause is unique to them, but mood swings, hot flushes and vaginal dryness are common.

Symptoms arise as a result of a push-pull between the pituitary gland in the brain and hormone levels in the body.

As progesterone and oestrogen levels drop, the pituitary gland senses that less of the hormones are available and sends signals to increase production, resulting in wild mood swings.

There are foods that can help, not by simply boosting or lowering hormone levels, but by regulating or modulating their effects. The key is balance.

Medicinal mushrooms

MUSHROOMS used in traditional Chinese medicine, such as shiitake, reishi and maitake, contain a type of complex car-bohydrate called beta-glucan that balances blood sugar. It has also been shown to relieve menopausal fatigue. But many less exotic mushroom varieties contain naturally occurring chemicals which inhibit the enzyme aromatase, which is involved in oestrogen production. Increase your intake if your symptoms tend towards irritability and anxiety. These are signs of oestrogen dominance — where this hormone outweighs the level of progesterone — which is common as we approach the menopause.

Citrus to curb oestrogen

OTHER symptoms of hormonal imbalance and oestrogen dominance include mood swings and fluid retention. Citrus fruits contain the antioxidant D-limonene, which helps break down oestrogen in the liver. Just one portion of fruit a day — an orange, half a grapefruit, a couple of tangerines — is said to help reduce oestrogen dominance.

Much of the D-limonene is found in the peel, so blend the fruit whole and add it to smoothies. Make sure you buy organic produce, since pesticides accumulate on the

peel.

... Soy to boost it

ON THE other hand, if you are feeling sad or plagued by hot flushes, your oestrogen levels may be low.

Plants containing substances known as phytoestrogens (‘phyto’ means ‘plant’) can help to regulate hormones and act as a weak oestrogen supplement for those lacking it.

In Asian countries such as Japan and China, phytoestrogens have long been associated with lower breast cancer risk.

They are notably derived from traditional soy products such as miso, tofu and tempeh.

Phytoestrogens are also found in citrus fruits, oats, fennel, alfalfa, liquorice, celery, flax seeds, beans, sesame seeds, peas, carrots, apples and pears.