Health: 7 ways to menu-pause!

THE FOOD AND DRINK WE CHOOSE TO CONSUME CAN INFLUENCE – OR REDUCE – THE SYMPTOMS OF THE MENOPAUSE, SAYS NUTRITIONIST FIONA KIRK…

The figures speak for themselves. Recent research* shows that 60 per cent of women believe the menopause has impacted on their self-esteem, while 50 per cent say it’s put a strain on their closest relationships. But adjusting your diet may be able to ease the worst symptoms.

1 INCREASE ENERGY

The menopause disrupts the thyroid hormones, which control your metabolic rate. A sluggish, or accelerated, rate can interfere with our energy levels.

What to eat: Iodine (in tuna and eggs), selenium (in Brazil nuts and mushrooms), zinc (pumpkin seeds) and magnesium (cashew nuts, spinach) are used by the body to manufacture thyroid hormones. Sweet potatoes, carrots and other orange fruit and veg offer beta carotene, which the body converts to vitamin A.

2BEAT

BLOATING AND WATER RETENTION

Many women reduce their water intake, thinking this is the cause of bloating. In fact, rising oestrogen levels cause your body to retain water. Falling progesterone levels mean less water is excreted via urination.

What to eat: Too much salt in our diet is often to blame. Avoid processed foods and eat those rich in potassium – dark green, leafy veg like spinach, kale and collard greens, shellfish and dates.

3 DITCH UNEXPECTED ACHES AND PAINS

When your oestrogen levels are stable, they help repair and regenerate strong, healthy bone and joint tissue. When they start dwindling, you need to boost them. What to eat: Omega-3 fats can reduce pain and stiffness in inflamed joints and increase bone-mineral content. Eat a good portion of oily fish three to four times a week, plus a daily dose of seeds and their oils, and/or walnuts or pecans.

4 BOOST YOUR LIBIDO

Many women reveal that a variety of reasons, such as body issues, low self-esteem and lack of desire, kill their appetite for sex during the menopause. What to eat: The main libidodetermining hormone is testosterone. Foods that boost /balance testosterone levels include apples, red peppers, garlic, onions, green leafy vegetables, eggs and lean beef.

5 BANISH WEIGHT GAIN

Your body burns fewer calories as you age, and decreasing oestrogen levels can cause the body to deposit fat at a higher rate than before the menopausal years.

What to eat: You can become carbohydratesensitive during this time, which can make weight gain easy. Avoid potatoes, pasta and rice, and focus on protein and fats. Snack on raw veg and hummus, or fruit and yoghurt.

6 REDISCOVER YOUR GET-UPAND-GO

Dopamine, produced in the brain, encourages motivation and boosts drive. When levels are low, it can impact on your zest for life. Studies indicate that hormonal imbalances during the menopause can result in less dopamine being produced.

What to eat: Dopamine production depends on good levels of the amino acid L-tyrosine being delivered to the brain. Dopamine-enhancing foods include peanut butter, mixed seeds, edamame beans, salmon and soya milk.

7 STOP FEELING HOT OR COLD (OR BOTH!)

Some of us only feel shiveringly cold or baking hot now and then, while others suffer for years. Some foods and drinks (and combinations of those) encourage more body heat than others, while others have a cooling effect.

What to eat/drink: Women who eat lots of spicy foods find they can combat flushes. Caffeine is a trigger for many, so avoid it for a while to see if it affects you. Alcohol, especially red wine, can cause an adrenaline rush that sets off events in the body, including sweating. Quick release of glucose from sugary foods and starchy carbs prompts insulin spikes, which raise body temperature.