If you’re eating a healthy diet that is rich in wholegrains, fruits, vegetables, oily fish, nuts, seeds and phytoestrogens (found in soya and lentils) then this will help balance your hormones during the menopause. However, because certain nutrients are essential during the menopause, taking supplements may be extremely helpful. As we age we absorb less of the nutrients we once did so to protect your heart, bones and health during menopause you can’t afford to be deficient in any nutrients. That’s why alongside a healthy diet I recommend that any women approaching the menopause should take a quality multi vitamin and mineral every day containing:

– Vitamins A, D, E, B1, B2, B3, B5, B6, B12

– Folic acid

– Calcium

– Magnesium

– Zinc

– Chromium

– Selenium

– Manganese

– Boron

 

(The one I use in the clinic is called MenoPlus see the Resources Page).

 

You will need to take vitamin C separately because your multivitamin and mineral will not contain enough. 

 

Vitamin C, although usually known for its effect on the immune system, is important for women approaching the menopause. Vitamin C is needed for the manufacture of collagen, which acts like a flexible or elastic protein glue in connective tissue and bone. Ensuring plentiful vitamin C helps to maintain healthy collagen, thereby keeping the skin and mucous membranes thicker and stronger and the skeleton more flexible. If your ligaments and bones are more flexible, they are less likely to be torn (sprained) or broken (fractured).

As well as being important for strong bones and warding off the increased risk of osteoporosis at menopause collagen helps to mend wounds and burns and gives your skin and tissues elasticity. Vitamin C supplements may not only help fight wrinkles but also help ease vaginal dryness and stress incontinence. Since the need for collagen regeneration increases with age, so does the need for vitamin C.

Vitamin C is also a powerful antioxidant and free-radical scavenger that helps to reduce degenerative diseases and inflammation, and to slow down the ageing process. It boosts the body’s immune system – another system that needs more help as we enter mid-life and the menopause and beyond.  As well as boosting immunity, Vitamin C boosts the function of the adrenal glands. When under stress the adrenal glands use up vitamin C faster than normal so vitamin C is also a stress busting essential. Finally, studies have shown that giving women vitamin C with bioflavonoids (natural substances also found in citrus fruits and red wine) can reduce hot flushes.

 

Good food sources of vitamin C include citrus fruits, tomatoes, Brussel sprouts, broccoli, berries (blueberries, gooseberries, raspberries, strawberries), bananas, alfalfa, guava, potatoes, cantaloupe, sweet potatoes, cauliflower, watermelon, green leafy vegetables, green and red peppers, sprouted grains, and rose hips but if you’re approaching the menopause there are many good reasons to supplement your diet with 1,000 mg per day of vitamin C (containing bioflavonoids).  Choose an alkaline form of vitamin C (ascorbate) rather than the acidic ascorbic acid (the one I use in the clinic is Vitamin C Plus which is magnesium ascorbate – see the Resources Page).

If you’re finding it hard to put your lemonade (a natural one of course!) down this summer and get moving so you can burn some calories you’re not alone. Even though you know exercise is good for you and can help keep your weight down, your mood up and your risk of diabetes, heart disease and depression low it’s so easy to let your motivation for regular exercise slip when the weather is gorgeous and all you want to do is lounge around and stay cool.

It’s the same with diet. Summertime and the eating is easy… buffet breakfasts, leisurely lunches, ice cream on the beach, boozy barbecues and cocktails by the pool … with so many opportunities to eat and drink it’s not surprising that lapses in diet and fitness are common when days are long and warm. But it doesn’t have to be this way. With a little planning, the summer months are a fantastic opportunity to boost both your diet and your fitness campaign. Follow the tips below and not only will your diet stay healthy but moving will become fun again.

 

Summer diet tips

Picnics: Fill sandwiches with healthy fillings such as egg, prawns or tuna canned in water or oil. Avoid packing up pastry products like pork pies, quiche, pasties and flans. Instead, go for small slices of veggie pizza or lightly grilled fish portions. Pack plenty of fresh fruit but don’t just stick to apples and pears – take along slices of melon, strawberries, raspberries, grapes, fresh apricots, nectarines and peaches. Crisps are packed with salt and fried so take along chopped up vegetable sticks and cherry tomatoes instead and serve them with dips like hummous or a handful of nuts and seeds.

 

Drinks: When it’s hot, it might be tempting to cool down with litres of fruit squashes and fizzy drinks, but these can pile on the pounds if you drink enough of them as they are loaded with sugar, additives and calories. Instead, you’re best off quenching your thirst with water, so keep a good stock of bottled water to hand, particularly if it’s not safe to drink the tap water. If you want something more interesting than water, then use half fruit juice and half sparkling water.  Alcohol won’t quench your thirst but if you do fancy a drink, moderation is key and try to alternate alcoholic drinks with a glass of water. As well as saving calories, it will also help to prevent dehydration and stop you from getting a hangover (and missing out on the glorious sunshine the next day). If you can’t resist a few cocktails, avoid those made with cream-based liqueurs, cream, and syrups. Instead choose those made with healthier ingredients like fruit juices, fresh fruit.

 

Salads and Ice cream: Be careful when you order or eat salads. It may seem like you’re having the healthiest option, but they may be drowning in dressing that is loaded with saturated fat and calories. Always best to have your dressing on the side. When it comes to ice cream a small serving now and again won’t do you any harm. You are aiming to eat well 80% of the time.  When available buy the best ice cream you can eg organic, natural ingredients and go for vanilla or a fruit one like strawberry rather than something like chocolate chip.  Remember though there are plenty of delicious healthier alternatives such as sorbets, smoothies, or frozen yogurts topped with fruit.

 

Weddings and parties: When it comes to summer weddings and parties the best advice is to enjoy the occasion not just the food. Take the time to talk with friends and family you don’t see very often. Take part in the sports or games that are being played. Spend some time with the kids and just play! Don’t go on an empty stomach; when you’re hungry you’re more likely to over eat and make unhealthy choices. Stick to your healthy eating plans when choosing foods and when you’ve finished move away from the buffet table so you’re less likely to be tempted. A small slice of wedding cake won’t ruin your diet so go ahead and enjoy it; if you’ve given a huge slice eating it all isn’t compulsory, just have a few mouthfuls.

 

Summer fitness tips

Find an exercise partner: Making a commitment to exercise with a friend makes it harder to miss a few days because you know your friend is relying on you to keep them motivated. Other friends who can help you get moving include hyperactive dogs that need to run every day or a friend or co-worker who has asked you to help them slim down. You may also want to challenge a friend or family member to a fitness contest. Pick a week and keep track of how many minutes each of you exercises. At the end the loser has to wash all the dishes for a week or take you out to the movies.

 

Be prepared: If you put your exercise clothes on as soon as you get home you’re far less likely to lounge in the garden. You may even want to take your exercise clothes to work so you can be ready to get moving as soon as you are finished. Once you’ve got your walking shoes and your leggings or shorts on you’re far more likely to be inspired to walk.

 

Track your progress: Put a big red mark on your calendar for every day you exercise. Keeping a record of your accomplishments can be really motivating, especially if you are trying to lose weight or get fitter and you feel that your progress is slow. Keep a diary of your walking or exercise workouts and how you felt after in a notebook.

 

Do something new: Instead of sticking to the same workouts each week experiment with something new. Try a different class at your gym or map out a fresh running or walking route. And if you’ve never lifted weights before here’s a good reason to give it a try: Research at Arizona State University has shown that if you lift weights on a regular basis you’ll burn extra calories for up to two hours after a workout. If you’re worried about bulking up don’t be as women only bulk up if their weight training is obsessive. Mild weight training two to three times a week for about 30 minutes will simply add tone to your muscles. It’s also a good idea to change your workout location. Running or walking in another city or village adds a bit of excitement to your routine. Or have a day working out on the beach. Bring Frisbees or a beach ball along and then after your workout give yourself plenty of time to relax on the beach and soak up the sunshine (and get a dose of vitamin D).

.

Listen to music: According to a recent study fast paced music has been shown to inspire people to run faster on a treadmill than people who had no music to listen to. So, if you’re having trouble getting motivated choose an album of upbeat music that really fires you up and play it both when you workout and when you are getting ready to work out.

There’s nothing more delicious than a bowl of mixed berries, or a juicy orange, in the summer months but remember variety is key when it comes to healthy eating. Why not experiment with some of the following delicious and nourishing seasonal alternatives:

Nectarines: Nectarines are nutritionally similar to peaches, but yet a different fruit. The best way to identify the difference between a nectarine and peach is by the lack of ‘furry’ skin on the nectarine. Grilled nectarines are a wonderful tasty treat! Be sure to brush the fruit with fruit juices and cook until it is heated through.

 

Pluots and apriums are complex hybrid fruits that are part plum and part apricot in heritage. Use pluots and apriums as a topping for yogurt or as dessert or add sliced pluots or apriums to your next salad.

 

Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. Marinate fish in lime juice for a great flavour and serve topped with lime slices. Make limeade instead of the usual lemonade for a fruity summery treat.

 

Figs, one of mankind’s oldest fruits, are only now receiving their due attention. Take some figs with you to the office, to school or to the park for a quick snack. They are easy to eat and satisfy a sweet tooth.

 

Papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in colour from green to orange to rose. Papayas are a rich source of immune boosting, anti-ageing vitamin A and C. Puree papaya to make a delicious salad dressing or base for ice cream or sorbet.