More about Nutrition

What you eat or don't eat and drink can be important in the control of your menopausal symptoms and will affect your future health. Hormonal changes during the menopause lead some women to gain too much weight and all post-menopausal women have a higher risk of heart disease and osteoporosis. Therefore the menopause is a good time to reassess your nutrition and make small life-long changes that will support a healthier future.

Here are some of our suggestions:

• Drink plenty of filtered water (to reduce heavy metals and xeno-estrogens) each day. Place water glasses where you spend your time, such as at your desk or in the kitchen. You know you're drinking enough when your urine is straw coloured. If you drink bottled water, buy it in glass bottles as plastic bottles contaminate the water.
• Reduce caffeine, alcohol and sugary drinks, as these may increase your hot flushes and destabilise your blood sugar levels.
• Cook from scratch (the nearer your food is to how it is produced the better) with organic or locally produced ingredients where possible. This will provide you with healthier food containing less calories, salt, sugar, bad fats and unhealthy flavourings and preservatives. Make life easier by cooking in bulk and freezing individual meal portions.
• Substitute salt with herbs and spices, such as garlic, ginger, rosemary and thyme in your cooking.
• Aim for a range of vegetables and fruits making up half of what you eat. By including as many types as possible you will be supporting your health with high levels of fibre, vitamins, minerals and phytoestrogens which can balance oestrogen levels.
• Include soya in the form of fermented whole bean products such as Tofu, Temph and Miso (even though scientific evidence is contradictory these are low risk ways to increase your phytoestrogen levels).
• Use a variety of wholegrains; such as brown rice, brown pasta, quinoa, oats and wholemeal bread to provide you with more fibre, vitamins, minerals and 'good fats'.
• At every meal include some protein, either white meat, fish, eggs (avoid fatty red meats and processed meats such as sausages) or vegetable protein through beans, lentils, peas, nuts or seeds.
• Including 'good fats' in your daily diet such as oily fish, nuts and seeds helps maintain healthy skin and hair. It also protects against heart disease and possibly weight gain.
• Eating soaked cracked linseeds daily will help increase fibre and 'good fats' helping to (encouraging latest research shows) reduce hot flushes. A true menopause superfood!