Q: I am 50 and went onto a daily supplement programme for 3 months following the health detective report. The night sweats and insomnia disappeared, I felt more rational than I had done for a while and in generally better health. The programme came to an end in December 2007. 

 
I’m now on the keeping healthy programme (for over 40 yrs of age) and the night sweats and insomnia have returned to some degree. While I know from experience that while even small amounts of caffeine and alcohol do not help, if I avoid them completely the night sweats in particular can still occur. Is there anything from the daily supplement programme that I should go back to help with this, please?  I would appreciate your advice.

 

A: With the daily supplement programme that you took for three months you had a good multivitamin and mineral supplement (MenoPlus), vitamin C, linseed oil, B complex, zinc citrate, Garcinia cambogia, a black cohosh formula (Black Cohosh Plus) and a bone supplement. You are now taking the keeping healthy programme which is just the multivitamin and mineral, linseed oil and the vitamin C.

As the menopause transition can take a while and you have noticed that the night sweats and insomnia have come back since changing the programme I would suggest that you add back in the black cohosh formula (Black Cohosh Plus) first to the keeping healthy programme. This may be all you need to add in to see the difference that you first felt. Stay on this for another three months and then gradually, taking it a week at a time, reduce the capsules from three a day to two a day and then one a day. This weaning process will allow you to see whether you don’t need them anymore and also whether you need on stay on say two a day for another month and then reduce down to one.

As women we are all different and will experience the menopause in different ways so you will be able to judge the effects of the herbs and how much you need to take. If the black cohosh formula is not enough on its own, then add back in the B complex but if you add in the black cohosh first then you will know whether you need the B complex or not. You don’t want to take supplements you don’t need or to have extra expense. If you are not sure then you could always repeat the health detective. 

Q: Just before my period I can gain up to 7 pounds. It feels horrible. What can I do about it?

A: A couple of weeks before their period many women gain a few pounds. Some of this weight gain is temporary and is caused by fluid retention in the body resulting from hormonal changes. Sometimes, sweet food cravings during the premenstrual phase may also result in binge-eating that contributes to weight gain

 

There are several natural and effective ways to reduce the likelihood of weight gain during the premenstrual phase. A regular exercise routine and a balanced, nutritious diet are the most important lifestyle factors. Foods high in refined sugars should be replaced with those that are high in complex carbohydrates, protein, and fibre. Food cravings can be managed by getting adequate sleep, eating smaller and more frequent meals, limiting caffeine intake, staying well hydrated, and doing at least some exercise.

 

Reducing salt intake is important for minimising bloating and fluid retention. You should also make sure your diet includes plenty of B vitamins, especially vitamin B6 found in bananas, oily fish, nuts seeds and whole grains which is a tried and tested remedy for bloating. Other foods that naturally decrease water retention include bananas, apricots, beans, lentils, green leafy vegetables and fresh fruits. You may also want to try the odd cup of fennel tea. Just brew a tablespoon of fennel in a tea strainer and drink several cups a day. Fennel has anti-gas as well as antispasmodic properties making it an effective herbal remedy for bloating. It is also safe and can be used daily.

Q: What size portions do three to five year old children need?

A: As a parent you want to ensure your child has all the nutrients they need to grow up healthy and strong but you also don’t want to overwhelm them with large servings. So use small plates and start children off with less and encourage them to ask for more if they are still hungry.

 

For each year of age, the American Dietetic Association (ADA) recommends one tablespoon of every food offered at a meal. That means three-year-olds would start with three tablespoons of every food offered, and if they eat it all, they can ask for more. Don’t make the mistake of scolding children for not finishing all you have served or forcing them to overeat. You need to encourage them to eat until they are satisfied not stuffed. If you think that this is a waste of food serve less in the first place and respect your child’s ability to recognise when they have had enough.

 

It’s not a good idea to hand out sweets and snacks straight after lunch or dinner if they did eat too little. Eventually, they will learn to gauge their own appetites and get most of what they need at regular meals.