Why a relaxing tipple before bed could make you feel worse

MENOPAUSE nutritionist Jackie Lynch says the number one thing that women who are suffering from hot flushes can do is to ‘lose the booze’.

She says: ‘Alcohol – in particular, wine – can be a real trigger when it comes to hot flushes, even if you’re just having a civilised glass every night.’

Although many women report that alcohol can worsen hot flushes during menopause – and exacerbate poor sleep – the scientific evidence is mixed.

Some research even found that women who drank alcohol at least once a month were less likely to have hot flushes than women who abstained entirely.

But if you’re a regular wine drinker, it might be a good incentive to investigate nonalcoholic alternatives.

If you are looking for something to cheer up the evening, Jackie suggests opting for a mocktail instead.

Some studies have linked obesity to worse menopause symptoms – in particular, night sweats and hot flushes, but also muscle and joint pain plus bladder issues.

Jackie says a balanced diet is key, and warns against cutting out fat.

‘Fat is often demonised but it’s important to recognise that the body uses dietary fat – in particular, saturated fat – to make sex hormones.’

At the same time, she suggests that reducing refined sugar intake is a good idea.

‘It’s not just alcohol that plays havoc with hot flushes – sugar is terrible too. If you’re spending a lot of time having sugary treats and chocolate cakes, now is a good time to limit that.’

Many women fear they will gain weight during the menopause. Last month a major study suggested that these concerns are justified and that the menopause leads to significant changes in women’s metabolism. These changes have been linked to weight gain and a higher risk of heart disease, along with greater sugar consumption.

Jackie recommends eating a combination of protein, fat and fibre with every meal and snack, to ensure you give your body everything it needs. ‘I think that’s crucial,’ she says.

Instead of going low-carb, which many people try these days in a bid to shed pounds, she suggested opting for wholegrain bread, brown rice and vegetables.

Evidence also suggests that low magnesium – a nutrient found in whole grains and dark green, leafy vegetables, beans and legumes – may be linked to feelings of stress.

So if you are suffering from anxiety or mood swings, eating foods that contain magnesium can be beneficial, Jackie says, adding: ‘Magnesium calms the nervous system and regulates the body’s response to stress.’

Eating a couple of handfuls of spinach, rocket, kale, broccoli, watercress or cabbage with each meal will boost magnesium levels, she suggests.

Another of her tips is to have a bath with epsom salts, which contain magnesium.

Put two or three handfuls in a bath and have a good soak for 20 minutes to allow the magnesium to absorb into your skin, she advises. ‘If you’ve had a really stressful day and you’re feeling agitated, it can help to relax you and set you up for a better night’s sleep.’

‘Alcohol can be a real trigger for hot flushes’

The Happy Menopause: Smart Nutrition to Help You Flourish, by Jackie Lynch, €14.99