What to eat during the menopause?

Eat Fresh!

Reduce processed food and aim to eat fresh ingredients

WHY? Processed foods contain a high amount of trans fats (which increase cholesterol) as well as often being high in calories.

Eating fresh (including tinned/frozen) ingredients will provide many of the essential micronutrients required for a healthy menopause.

Load your fruit and veg intake!

Aim for 10-a-day fruit & veg- add to each meal and snack

WHY

Fruit & veg provide a good source of fibre, carbs, protein and vitamins as well as another source of hydration. The fibre and water in vegetables promotes regular bowel movements, alleviating bloating, it also adds volume to meals helping you feel satisfied.

Hydrate

Aim for 1.5+ litres water per day, limit caffeine to 2 coffees/3 teas per day before 2pm to aid sleep, keep alcohol to under 14 units per week & explore reduced- alcohol options.

WHY? Increased hydration can help with hot flashes and night sweats as well as reducing joint inflammation and improving digestion.

Alcohol can lead to weight gain, and, as a depressant, can trigger negative feelings and anxiety.

Make protein a priority

Build a meal or snack around a protein
(choose from lean meat, pulses, fish, eggs, dairy, nuts, soya)

WHY? Essential in everyone’s diet for building hormones, skin, nails, bone health and digestive enzymes, it’s especially important during the menopause to stay well nourished, maintain energy and muscle mass. Protein keeps you fuller for longer.

Aim for 1.2-2 grams of protein per KG of body weight. i.e. 65kg weight = 65-97 grams protein per day.

Add key nutrients for menopause

Try and add some of these foods to your diet:

• Linseed (sprinkle on yoghurts and salads).
• Soya (use soy milk/yoghurt, have tofu or tempeh in salads and stir-fries, eat edamame beans which are young soya beans).
• Cereals (oats, barley, rye, brown rice, couscous and bulgar wheat).
• Chickpeas (add to stews, curries, mash into sandwiches, roast for salads or for a snack).
• Lentils (reduce meat consumption and add or replace with lentils).

WHY? These foods are phytoestrogens (similar in structure to oestrogen to alleviate menopause symptoms).