The hormonal changes in the approach to the menopause and menopause itself, both stress the body tremendously and the nutritional needs of the body increases significantly. Having a good varied diet and keeping well hydrated are two of the most important things you can do to help yourself through the menopause.
What should you eat:
- At least five portions of fruit and vegetables.
- Lean protein, such as meat and fish. If you are a vegetarian, plenty of nuts and seeds, eggs.
- Wholegrains such as quinoa, brown rise, oats, lentils – fibre is important to to help with digestion and elimination.
- Good fats such as olive oil, coconut butter and oily fish are very important as they needed for healthy skin, joints and active brain.
- Lots of plain water.
What should be avoided:
- Sugar and any food containing refined sugar, because sugar contribute to weight problems, which are more common in the menopause as the metabolism is slowing down.
- Coffee, which can contribute to hot flushes, palpitations and sleep problems. Decaf coffee is not recommended either, as other chemicals can cause problems as well.
- Wheat is best avoided, as it can cause bloating, wind and constipation. Constipation can make menopausal symptoms worse.
- Alcohol, as it affects the nervous system and can cause hot flashes.
Please remember, that variety is very important. You should not eat the same food every day! The bigger the range of foods you have the more vitamins and minerals you are likely to get.