![]() For some women these effects could be enough to help relieve menopausal symptoms, particularly hot flushes, but it can take two to three months for any benefits to be seen.Ĭonsuming these several times a day appears to be more effective compared to one larger portion. If eaten regularly, and in sufficient quantities, they can start to have mild oestrogen-like effects - which is useful as oestrogen levels decline. Plant oestrogens (also called phytoestrogens) are similar to human oestrogen. Alternatively, you could consider taking an omega-3 rich supplement (now also available for vegetarians and vegans). In addition, omega-3s have been found to help improve mood - another great reason to try to eat oily types of fish regularly. salmon, sardines, mackerel, herring, trout) and eating these once or twice a week can help to keep the heart healthy. Omega-3s are the type of fat found in oily types of fish (e.g. ![]() ![]() In the UK all adults are advised to consider taking a 10mcg supplement of vitamin D daily, especially during the winter months. reduced fat milk on cereal, a skinny latte, low fat yoghurt or reduced fat cheese). This increases the risk of developing osteoporosis so boosting intake of both calcium and vitamin D is important.Īim to include a low-fat dairy food (or calcium fortified plant alternative) in your diet three times a day (e.g. Clue up on calciumĭuring the menopause the rate at which calcium is lost from bones speeds up dramatically as the protective effects of oestrogen are lost. Fruit, vegetables, beans and pulses are great sources of fibre too. Foods with at least 3g/100g means they are a source of fibre or 6g/100g means they are a high fibre food. Look for ‘high fibre’ or ‘bran’ on labels and check the nutrition panel. Wheat bran has been shown to be particularly effective at relieving digestive discomfort and constipation and some foods carry health claims to this effect. Research tells us the best way to tackle this is to choose higher fibre foods and drink plenty of fluids. Choose fibre for great digestive healthĬhanging hormones of the menopause may increase any tendency towards sluggish digestion, bloating and constipation. Stay strong by doing some strength exercise at least twice a week and watch your portion sizes. Prep veg sticks ahead to serve with salsa or tzatziki or prepare a bowl of chopped fruit to top with yoghurt and a sprinkle of nuts or buy small tubs of cottage cheese to top a couple of oatcakes. If you tend to snack then plan ahead and make healthier snacks rather than grabbing the first thing you see. Make time to eat regular mealsĮating regular meals, including breakfast, helps with weight control and may help to relieve some of the mood swings and fatigue that can come with the menopause. Watch out for the in-between meal nibbles, they may be tasty, but it’s easy to eat more than you realise. Keep puddings and cakes as an occasional treat and choose fruit or low-fat dairy desserts instead. Serve smaller portions of starchy foods, choose lean proteins and more vegetables or salad to help stop unwanted weight gain. Help minimise loss of muscle and stay strong by doing some strength exercise at least twice a week (such as circuit weights in the gym, squats, calf raises or using resistance bands at home) and watch your portion sizes. Muscle mass burns calories and so you can start to burn fewer calories over the day and begin the tendency to gain weight as you get older.Īs you creep past 40 you may find you weigh more and your waist increases. These tips should give you some easy ideas to get you started in the right direction.įrom around your mid 30s you start to lose muscle mass. Taking steps to achieve a healthy diet, a good level of fitness and an ideal body weight can help to ease immediate symptoms such as hot flushes, and improve longer term health, such as reducing risk of developing osteoporosis (brittle bones) and heart disease. The menopause is an ideal time to take stock of eating habits and begin some gradual changes to help ensure the best health possible while entering this new phase of life.
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