Managing symptoms

As the symptoms of menopause intensify, it may be that you consider HRT, which can be a successful solution for many. With so many high-profile women now talking about the menopause in the media, never have women felt so empowered to seek help from their GP.

However, the part that tailored menopause nutrition can play in managing the effects of fluctuating hormones shouldn’t be underestimated. By nurturing your body and adapting to its changing needs, you can really help to manage symptoms so you can enjoy life to the fullest. text goes here

Implementing changes to your lifestyle now is also important for reducing the risk of chronic conditions that can become more prevalent in midlife, such as high blood pressure, high cholesterol and type 2 diabetes, whilst also supporting your bone health.

Making these changes will also have a positive effect on how you age and experience life in your later years.

Here are just a few examples of how nutrition can help:

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Avoiding refined carbohydrates, such as white bread or pasta, and choosing slow-release complex carbohydrates instead, such as wholegrains, beans and pulses, can help to balance blood sugar levels. This in turn can help to moderate cravings and manage mood swings more effectively.

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For women, bone mass starts to decline from the mid-thirties and accelerates during the lead up to menopause. Incorporating foods naturally rich in vitamin D into your diet, like oily fish, egg yolks and mushrooms, is important to help your bones use calcium effectively and to minimise bone loss. It’s well known that vitamin D is synthesised in the skin from sun exposure, but did you know that leaving mushrooms on a sunny windowsill can also add to their natural vitamin D content?

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Opting for foods containing calcium, such as dairy products, dark green leafy vegetables and tinned fish such as sardines (where the bones are consumed) is also important for bone strength. If you prefer plant milks, then choosing one that is fortified with vitamin D and calcium is a good option.

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Eating more fibre is beneficial for a number of reasons, not least to feed the good bacteria within your gut, but also to help you to feel satiated after a meal, which can play an important role in weight management.

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Reducing alcohol intake can help to manage hot flushes - one of the most common challenges women face during the menopause.

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Too much salt can contribute to high blood pressure, so being mindful of the salt content of many processed foods and trying to reduce or avoid these is important in midlife.