These days, there are many good menopause natural remedies and they do offer relief from symptoms, such as hot flushes, weight gain, memory loss, mood swings and loss of libido, but there are also simple and practical things you can do to help with the symptoms of the menopause. Just drinking plenty of filtered or mineral water (6 to 8 glasses a day) and following a simple, healthy balanced diet can go a long way to reducing symptoms and the increased risk of weight gain, osteoporosis, heart disease and cancer the menopause can bring.

Read on for five simple, practical tips on how to improve your diet during the menopause and ensure that you keep feeling great in the years to come!

 

Step One: Make sure your diet is rich in fibre.

 

Fibre is best known for its beneficial effects on digestion but the amount of fibre in your diet also determines how much oestrogen you excrete and how much you store and is therefore very important during the menopause, when fluctuating levels of oestrogen trigger the symptoms of that stage in your life.

 

So ease your symptoms and reduce your risk of heart disease by eating a fibre rich, whole food diet. Whole food means unrefined foods in their most natural form – vegetables, fruits, oats, wholemeal pasta and brown rice – which are naturally bursting with fibre and nutrients to help balance your hormones and boost your metabolism. Whole foods do not contain artificial colourings, flavourings or preservatives. Your body loves whole foods because it gets all that goodness without having to waste energy trying to get rid of all the junk.

 

Whole foods like legumes, soya and nuts and seeds are also fantastic sources of phytoestrogens which have been shown to have beneficial effects on menopause symptoms, in particular hot flushes. (See next month’s issue for a more in depth discussion on phytoestrogens for the menopause.) Fresh vegetables, fruits, wholegrain cereals and breads, legumes (peas and beans) salad, nuts and seeds are also whole foods so eat a good variety of them.

 

Note: If you aren’t used to a fibre rich diet introduce it slowly to give your digestive system and your bowels time to adjust.

 

Step two: Pass on the sugar and the salt

 

Sugar has been linked to numerous health problems including cancer, diabetes and heart disease. Sugar has no nutritional value (it is just empty calories) and goes straight into your blood stream where it raises your blood sugar levels and stimulates the release of insulin. This causes your blood sugar levels to plummet so you crave more sugar which gives you a brief high again followed by a big slump. It’s a vicious circle that can leave you feeling irritable, tired and moody. What’s more, sugar can also overwork your liver and make it unable to process oestrogen effectively causing oestrogen levels to fluctuate which isn’t good news during the menopause.

 

In addition, not only does sugar work against good nutrition and deplete your body of nutrients it can also cause weight gain. This is because sugar that isn’t immediately used up by your body for energy gets converted into fat; something most women don’t want or need. The solution is simple: cut down on your sugar intake.

 

The first step is to cut down on sweets, biscuits, cakes, pies, and other processed foods with added sugar. If you feel your blood sugar level dipping don’t reach for chocolate or sugary snacks that can drive up your blood sugar levels quickly, eat something that can give you a steady release of sugar. Refined foods, like white bread, white rice, instant potato and processed breakfast cereals act like sugar in your system because they lack fibre so it’s always best to stick with whole grains, fresh fruits and vegetables instead to keep your blood sugar levels from sky rocketing.

 

If you want to get a handle on your sugar intake you do need to start checking food labels as sugar is a hidden ingredient in many foods, especially processed ones. It has many different names including the following: brown sugar, corn syrup, dextrose, fructose, glucose, lactose, maltose, molasses, raw sugar and sucrose.

 

When cutting down your sugar intake it’s also important to eat little and often: not only will this keep hunger at bay it will prevent wild blood sugar swings that can trigger symptoms. Aim for a healthy breakfast, followed by a mid morning snack, followed by lunch, a mid afternoon snack and a light supper. You may find it extremely hard to cut down on sugar but once you start cutting back on refined sugar and eating six healthy meals and snacks a day you’ll find that your cravings naturally recede because your blood sugar levels are stable. So pass on the sugar and while you’re at it, pass on the salt too.

 

The more salt you eat the more your body holds on to water, in your tissues to avoid dehydration. So if you tend to retain water the more salt (sodium) you eat the worse your problem gets. A diet high in salt can also increase your risk of high blood pressure. You can’t avoid salt altogether but you can take steps to reduce your sodium intake. Have fun experimenting with spices and herbs until you find those that you like best.

 

Step Three: Get your EFAs

 

Fat is high in calories but if you are approaching the menopause it’s crucial for your health, your skin and your waist line. You just need to make sure you are eating the right kinds of fats, in the right amounts.

 

Saturated fats, found in dairy products and red meats raise your cholesterol and increase your risk of heart disease (which already goes up around the menopause) obesity and some cancers. You also need to avoid hydrogenated fats and oils in the form of fried, oxidised or trans fats found in processed foods, margarines and fast food snacks as well as cakes, sweets and biscuits as they can increase your risk of heart disease and diabetes. But unsaturated fats found in olive oil and essential fats (EFAs) like omega 3 and 6 found in oily fish, nuts and seeds have a protective effect on your heart and will give you healthy hair, skin (less wrinkles) joints and improved brain function.

 

EFAs also help with weight loss because they delay the passage of carbohydrates into your blood stream and keep blood sugar levels stable and insulin levels down. In fact, EFAs are one of the best blood sugar stabilisers around and stable blood sugar levels means less likelihood of fatigue, mood swings, heart disease, depression and obesity.

 

Step Four: Eat good quality protein with every meal

 

A daily protein check is important because protein plays an important role in maintaining your blood sugar balance. If you eat protein with a sugary food it will slow down the conversion of sugar. But this isn’t the only reason why protein is important for women during the menopause. Protein is also crucial for hormone balance and the metabolism of fat so getting enough will help ease your symptoms and risk your risk of weight gain.

 

Our bodies can’t store protein as they can carbohydrate and fat so you need a constant supply. That’s why it is important to eat some good quality protein with every meal but don’t go overboard with the protein. Too much protein isn’t wise because it leaves less room for all the other nutrient rich carbohydrates and fats that we need to balance our blood sugar and boost our energy. A high protein diet can also lead to an increased risk of osteoporosis.

 

So aim to eat some good quality protein with every meal while making sure you also eat nutritious and healthy carbohydrates and fats as part of a varied and balanced diet. Good sources of quality protein include legumes, nuts, seeds, oily fish, whole grains, eggs and quinoa.  Avoid unhealthy sources found in animal products, meat and processed food and ready meals.

 

Step Five: Stock up on antioxidants

 

Antioxidants are a group of vitamins, minerals and unique compounds with incredible health benefits for women approaching the menopause. They fight the damaging effects of free radicals, nasty substances produced by simple body functions, such as breathing, and lifestyle habits, such as smoking, that can wreak havoc at a cellular level and make you more susceptible to heart disease, weight gain, cancer and signs of premature ageing (wrinkles).

 

Fortunately antioxidants can be found in many foods. Foods rich in vitamin C, E and beta-carotene (plant form of vitamin A) all have antioxidant properties as do foods rich in the minerals selenium and zinc. Some important plant chemicals are also antioxidants such as lycopene (tomatoes) bioflavonoids (citrus fruits) and proanthocyanins (berries, grapes and green tea). If you are already eating a whole food diet with lashings of grains, vegetables and fruit your antioxidant intake is likely to be just fine.

 

Do make sure you eat at least five servings of antioxidant fruit and vegetables a day. Fruits and vegetables have been found to prevent a host of diseases by providing essential vitamins, minerals, fibre, and other nutrients, including antioxidants. If you’re not used to eating so many vegetables and fruit a day this can sound daunting, but it really isn’t. One vegetable portion is a mug of raw vegetables or a small cup of cooked. A fruit portion is one medium banana, orange or apple. (Remember when you eat your fruit always eat it with some protein, like a handful of nuts. This is because some fruits, in particular bananas and raisins, can upset your blood sugar levels and trigger mood swings, food cravings and weight gain, if eaten alone.)

This entry was posted on Sunday, June 1st, 2008 at 3:20 am and is filed under Menopause. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.