Menopause is the period of a woman’s life when the function of her ovaries ceases. This is a gradual process that differs greatly from woman to woman. Whilst the average age of menopause is 51 years it can occur as early as 30 and well into the 60s.
A woman’s experience of menopause tends to be quite individual with different combinations and severity of symptoms.
Common symptoms include
- Hot flashes
- Mood changes
- Weight gain
- Vaginal dryness and itching
- Sensitive skin
Some symptoms can be uncomfortable or distressing but the good news is there are many treatments available to alleviate them.
Good diet can definitely help, here are my top tips:
- Eat more calcium
Promote good bone health by upping your intake Calcium intake. Think dairy products, green leafy vegetables, tofu, beans and fish such as sardines.
- Boost your intake of Fruit and Vegetables
Weight gain is a common symptom of Menopause. Fruit and Veggies are low in calories but fill you up making them great for weightloss and weight maintenance They also help with general health and wellbeing.
- Isolate your triggers
Some foods and drinks can trigger hot flashes, mood swings or night sweats. Keep a food diary and see if you notice any patterns of certain foods being present on the days you experience the symptoms. Common offenders are caffeine, alcohol, sugar and spicy foods.
- Drink plenty of water.
Reducing estrogen levels can cause a woman to dehydrate faster. Drinking 10-12 glasses of water a day will help. It will also assist with the bloating that hormonal change brings.
- Cut the Sugar
A reduction in the amount of sugar and refined carbs will help level out your blood sugar reducing irritability and tiredness. This will also help with weight management.
- Eat lots of protein
As we age we begin to lose lean muscle mass. A diet rich in protein helps slow this process and also helps to regulate mood and sleep.
Your GP can run tests to check your vitamin levels and prescribe supplements if needed. They can also prescribe medications to assist with the management of more severe symptoms. If you have any questions or concerns regarding Menopause please book in with your GP today.