Health and

Check out our diet and fitness tips to help keep you feeling your best and limit any discomfort experienced as a result of PMS or menopause.

Diet | Menopause

Diet is important during this time in your life as you need to consume foods that may help naturally balance your hormones. Other than eating at least five servings of fruit and vegetables a day and drinking plenty of water to keep you hydrated, the following dietary tips may help you manage any of the menopause symptoms you might experience:

  • Increase intake of polyunsaturated fatty acids ­ these appear in oily fish, nuts, and seeds and they help lubricate the body which may be beneficial for vaginal dryness, painful joints and dry skin. These fatty acids are also known to help maintain a healthy heart
  • Reduce saturated fat ­ too much saturated fat can increase your chance of developing heart disease, so you should reduce your intake of foods that are high in saturated fat, such as red meat, cheese, cakes and biscuits
  • Eat more natural fibre ­ natural fibre is found in fruit, vegetables and whole grains and has a well-known beneficial effect on your bowels as well as helping  keep your blood-sugar levels stable
  • Consume more phytoestrogens ­ these are oestrogen-like substances found in plant foods, such as soya, chickpeas and lentils. Women in Eastern countries are known to have lower rates of menopausal symptoms and they tend to consume more phytoestrogens compared with those in the West
  • Keep your blood sugar stable ­ your ovaries produce lower levels of oestrogen so your adrenal glands will then begin to pump out an alternative form of oestrogen for your body and if your blood sugar is rising up and down then the adrenal glands will tire out causing other problems. Try to eat small, frequent meals and avoid anything that contains stimulants
  • Soak up the sun (with sunscreen protection)­ your body produces Vitamin D from sunlight and it may help to reduce the risk of various conditions. You’ll also find Vitamin D in oily fish and egg yolks

Top foods for supporting a natural menopause:

  • Whole grains ­ rich in fibre so helping regulate bowel function and reduce the risk of heart disease
  • Oily fish ­ sardines, salmon and mackerel are examples of oily fish that contain omega-3 fatty acids
  • Legumes ­ contain substances that are classed as phytoestrogens and include soya, chickpeas, lentils, kidney beans and aduki beans
  • Nuts ­ Nuts contain essential fats just like oily fish but they also contain antioxidants
  • Cruciferous vegetables ­ these vegetables contain quite high amounts of antioxidants, they include broccoli, cauliflowers, Brussels sprouts and cabbage