The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness

Product Information

On the other hand, the medical aspects discussed in perimenopause books can help you navigate through the initial hormonal imbalance and other related issues. One study found eating more vegetables, fruit, fiber and soy had 19% fewer hot flashes compared to the control group. This reduction was linked to the weight lost ( 11).

Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender. If you start to experience symptoms of anxiety, loss of confidence or brain fog, she advises making sure that you're consuming enough B vitamins. Although there is no single diet for menopause, many scientists recommend following a Mediterranean-style diet.In one study, women with the highest intake of dietary vitamin D had a 17% lower risk of early menopause than women with the lowest intake ( 2). Caffeine can also disrupt hormone levels, as well as being linked to an increase in hot flushes, according to a study published in the journal Menopause . By interfering with calcium absorption, consuming “ more than two cups of coffee a day has also been shown to weaken bones,” says Southern. “This is a concern post-menopause, when your skeleton loses the protective building benefits of oestrogen and osteopenia or osteoporosis can occur.”

Weight Management: declining estrogen levels bring challenges in maintaining weight. A balanced, nutrient-rich diet can help prevent weight gain. Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries. But she points out that we can't necessarily blame menopause. "It's as much about life stage. Our metabolism slows down as we age, and we don't need the same amount of food. Portion control is a key element of weight management in perimenopause and menopause."Eat a heart healthy diet, including at least five portions of different coloured fruit and vegetables, plenty of fibre rich cereal foods, and more fish, nuts (unsalted), peas and beans

During the menopause, muscle mass reduces which means that you may need fewer calories.Over time this can lead to weight gain. Being careful about how many calories you consume, your portion sizes and doing more physical activity can help prevent weight gain. Resistance activities, such as using weights, are especially important to both preserve and build muscle mass. Thirty minutes of fastwalking a day could lead to around 7kg (15lb) weight loss in a year, and also reduce the risk of heart disease. The BDA Food Fact on Weight Loss has tips on safe effective weight control. Bone health Bone Health: Women are at an increased risk of developing osteoporosis, a condition characterized by weak bones. Consuming foods high in calcium and vitamin D can help bone health and reduce the risk of fractures.Omega 3 fatty acids, found in oily fish and flaxseeds, may help to reduce menopausal symptoms such as hot flushes and the severity of night sweats, says Limon. Soy This can lead to allergy symptoms such as a runny nose and eyes as well as skin rashes, insomnia and - Sarah's words, but it happened to me, and I'm overjoyed to realise that there was a reason - itchy ears. "It's more common than you think," she reassures. Several women’s health experts have written plenty of first-time books on menopause. They’re a must-read especially if you’ve no one to talk to! Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.