discuss menopause (opens in new tab)is back, my regular column where I discuss the most pervasive menopause myths and questions. For January, I’m investigating whether such a thing as a menopause diet exists and questioning whether what you eat can actually ease your symptoms.
When I started researching a menopause diet, I initially focused on what foods we should be eating to avoid weight gain — not how much I’ve gotten.
As it happens the two go hand in hand. Or hand to mouth…
I will start with what we should eat as it is as important as losing a few pounds or gaining around our belly. It’s never too early to start eating for the future – especially, It turns out, when it comes to perimenopause (opens in new tab) and menopause (opens in new tab),
Menopause Diet: Can What You Eat Ease Your Symptoms?
Most nutritionists agree that we’re focusing on the Mediterranean diet (opens in new tab)Rich in omega-3s in the form of fruits and vegetables, pulses, nuts, seeds, oily fish, and pure olive oil.
On the list of things to be enjoyed in moderation are – no surprise – refined carbohydrates, processed foods, sugar and excess alcohol. Unfortunately, the older we get, the less able we are to process alcohol. (For more information about British Nutrition Foundation It has some excellent general pointers on its website).
My personal feeling is that we should do our best and not get too stressed When we inevitably slip up a bit. But equally, I know that if I’m eating well I feel, look and sleep well.
The Best Foods to Eat While Going Through Perimenopause and Menopause
However, says the leading nutritionist and author of the happy menopauseJackie Lynch, there are specific foods that can ease the infection.
“As you enter perimenopause, your estrogen levels go up and down,” she explains. This could mean that your periods are getting heavier and closer together.
She Recommends an Anti-Inflammatory, A Mediterranean-style diet, including omega-3s in the form of flaxseed, oily fish and walnuts, which may help ease bad period pain. (Read our guide to yoga for period pain.) (opens in new tab)Here).
If you start to experience symptoms of anxiety (opens in new tab)Lack of confidence or brain fog, she recommends making sure you’re consuming enough B vitamins.
“These can help support mood, mental health, and energy,” she explains. “Good sources include vegetables, whole grains, meat, fish and eggs, although vitamin B12 is only found naturally in animal sources, so those eating a plant-based diet are at risk of deficiency. Be aware that Marmite and Some breakfast cereals are fortified with it.”
(Image credit: Getty Images)
did you know protein (opens in new tab) One of the biggest weapons in the mid-life diet is sugar, and experts share that we should be consuming it at every meal. Protein not only helps control blood sugar, but it also makes you feel full, and therefore you’re likely to eat less. Protein-rich foods include eggs, dairy, meat and fish, and plenty of vegetarian protein sources. (opens in new tab)Also, like nuts and seeds – that’s a pretty comprehensive list.
“It has been proven that the more protein in your diet, the lower your calorie intake,” says Sarah Williamson, nutritional therapist and co-founder of The Personal Menopause Support Company. for women, She also recommends a Mediterranean diet. “As we age, our bodies are less good at using protein, so we need to eat more.” pay attentionHowever, that doesn’t have to mean a crazy amount (after all, it’s about balance).
She also reminds us that in perimenopause, when estrogen can triple, we may experience an increase in carb cravings.
Increasing protein intake is one of the best tips I’ve personally received. I’ve started eating eggs or hummus toast with olive oil and tomato for breakfast and find I’m snacking a lot less in the middle of the morning.
should you have pms (opens in new tab) Fatigue — another classic perimenopause sign — Jackie says can help you make sure you’re getting enough magnesium in the form of leafy greens and whole grains (or, read my expert guide to menopause supplements ) (opens in new tab), “B vitamins and omega-3s may also help with PMS.”
Avoiding caffeine can make a big difference. “Too much caffeine can increase anxiety and also cause a sore throat.”
Will I gain weight during perimenopause and menopause?
Whether or not the weight gain is inevitable is as controversial as the advice to watch the current series. Crown, I had always assumed that I would have a little extra cushioning with me as I headed into menopause. That would have been fine, but then I got into my forties and realized I wasn’t too happy about the prospect. To my dismay, fat has also started to build up in my mid-belly.
“Weight gain is not inevitable, but it is more common during menopause, and especially around the belly,” says Jackie. In fact, research shows that women gain an average of five pounds during this time.
But she points out that we can’t blame menopause. “It’s as much about life stage. As we age, our metabolism slows, and we don’t need the same amount of food. A key element of weight management in perimenopause and menopause is portion control.” Is.”
This is also where the exercise for menopause takes place. (opens in new tab) Can be useful, as muscle requires more energy than fat.
(Image credit: Getty Images)
Can HRT-Enhanced Foods Help?
What about foods with plant oestrogens, or phytoestrogens? Some believe that these can ease symptoms. Take, for example, parts of Asia such as Japan, where women have fewer menopausal symptoms. It is suggested that this may be linked to a diet that is high in soy foods, such as edamame beans and tofu.
I researched it extensively while writing my book, cracking the menopause, (opens in new tab) And there’s an undoubted link between soy and heart health. However, the jury is out when it comes to eating it for menopause. I met a study It showed 24 post-menopausal women who ate a diet high in yams increased their estrogen levels.
But – as I’ve already said – overeating healthy food is also unwise.
“I spent a lot of time looking at it,” Sarah says. “You shouldn’t eat massive amounts of phytoestrogens. Why? Because this is a time when libido fluctuates in women and phytoestrogens increase the production of globulins, which can lead to less free testosterone and thus affect sex drive.” Might be possible.”
Will I develop an intolerance during menopause and menopause?
Unfortunately, yes – this is indeed a time when you can develop a food intolerance. “Certain foods, such as aged and fermented foods, dairy and gluten release what are known to us as histamines,” says Sarah. “At the same time, high estrogen can do the same thing.”
This can lead to allergy symptoms like runny nose and eyes as well as skin rashes, insomnia and – Sarah’s word, but it happened to me, and I was overjoyed to learn that there was a reason for it – itchy ears. “It’s more common than you think,” she reassures.
“This high estrogen can also lead to sluggish and slow digestion, which is why bloating is more common in perimenopause,” she continues.
ground level? Yes, research shows that what you eat during perimenopause and menopause can really have an impact on your general health.
Experts advice? Aim for a med diet, up your protein, and do everything in moderation. Ultimately, life is about balance.
Obviously, protein comes in many simple forms, but these days I always carry a protein snack with me to save a dash of chocolate (I’m often in transit or on the school run!).
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