Health: Eat to beat the menopause – the foods that make a difference

Hot flushes? Foggy brain? Mood swings? Here’s how to get your own homemade HRT on a plate

Mood Swings

Try reducing your sugar intake. For keeping mood more stable.

Avoid sugary snacks, which can lead to tiredness and low mood when blood/sugar levels dip. Nutritional therapist Ali Cullen says, ‘Sugar uses up a valuable mineral called magnesium, which keeps you calm. Replace sugar with fresh and dried fruit – it gives you energy and is good for your gut.’ But you don’t have to bin the chocolate for good. ‘Just be aware that if you have sugar every couple of hours, you will be more moody and irritable,’ says Ali. So save it for

a treat.

Energy

Try oily fish. For vitamin d. it regulates calcium metabolism and is vital for healthy bones and teeth.

Woman’s Weekly’s dr melanie WynneJones says,

‘most of it is made in our skin, in

We need response to the sun’s ultraviolet B rays.

on 15-30 minutes of daily outside sun exposure

or if faces and arms - more difficult in winter

much less we cover up when we go out. We get

milks and from our diets, but Uk law says infant

d. margarines must be fortified with vitamin

egg yolks, red other sources include oily fish, liver, meat and fortified breakfast cereals.’

Achy Joints

Try water. For joint lubrication. drinking plenty of water can also help with other menopausal symptoms, such as hot flushes, and skin and vaginal dryness. ‘oestrogen helps retain moisture in tissues all over the body,’ says ali. ‘drinking plenty of water can reduce the negative effect of falling oestrogen.’ alcohol and caffeine can make menopause symptoms worse, so try herbal teas such as heath & heather organic nettle (£3.09 for 50 bags, holland & Barrett or heathand

heather.co.uk).

Slow Metabolism

Try wholemeal bread. For low gi carbs. carbohydrates with a low glycaemic

or index, such as wholegrain pasta, rice bread, can leave you feeling fuller for longer and help keep mood stable. Wholegrain alternatives also contain more nutrients and B vitamins.

maintaining a healthy weight is key. menopause nurse kathy abernethy says, ‘it can be easy to gain weight while going through the menopause. a slower metabolism and changing habits in both eating and exercise all contribute. so choose foods low in saturated fats and salt, and watch portion sizes.’

Strong Bones

Try milk, cheese and yogurt. For calcium.

Your risk of brittle bones (osteoporosis) increases after menopause when you lose oestrogen’s bone-protecting properties. Calcium is crucial for building strong bones and teeth. ‘You need between 700-1,000mg a day, which you can achieve through diet if you’re conscientious,’ says Kathy. ‘Milk, cheese and yogurt are good sources, or if you prefer to avoid dairy, try leafy green vegetables, nuts, tofu and fortified

products.’