Following Dr. Brunhuber’s introduction to this subject yesterday in Part 1, here she continues with her tips for eating to ease the menopause… 

2. Diet for bone health

Bone density may lessen and can contribute to osteoporosis (brittle bones) as oestrogen levels diminish in the female body during the menopause.

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Calcium: builds healthy bones and teeth and ensures your muscles, cells and nerves work properly. I prefer non-dairy sources of calcium like green leafy vegetables (kale, broccoli, bock chop, edamame) also figs, sardines, tofu, almonds.

Vitamins D, K, C: help calcium absorption which is vital for strong bones as are several other nutrients, including zinc, magnesium and manganese. Hardy portions of green leafy vegetables daily will help to boost all of these nutrients.

Vitamin D in oily fish, lentils, eggs and brown rice.

Vitamin K – green leafy vegetables (kale, spinach, mustard greens, beet greens, dandelion greens), fermented vegetables, sea vegetables.

3. Heart health

Omega-3: Heart disease risk is likely to rise after menopause, so you should try to eat at least two servings of fish per week (preferably those with healthy fats like salmon and sardines). Preliminary research suggests that fish oil may also help prevent breast cancer.

Polyphenols: associated with a lowered risk of heart disease, and green tea like matcha has polyphenols that can be more effective than those in red wine – plus 17 times the antioxidants of wild blueberries.

how to survive menopause_44. Healthy weight

Slimming down not only reduces the risks of heart disease and breast cancer, both of which go up after menopause, says Dr. Minkin, but new research shows that it may also help obese or overweight women cut down on hot flashes.

There are lots of suggestions in my article how to lose weight during and post menopause.

Get enough fiber

Gaining weight during and after menopause can increase your risk for heart disease and some forms of cancer. Fortunately, eating fiber-rich foods can help: fiber helps us feel full on less.

Aim to eat between 25 and 35 grams of fiber each day.

Try these suggestions on fibrous foods.

5. Battle mood swings

We all experience mood swings from time to time, but during menopause these swings can seem worse and more difficult to handle.

Many women report increased feelings of depression and/or anxiety during menopause. Try these tips to fight blues from my article on depression.

The most important thing to know is how food affects your hormone balance and how you feel.

In a nutshell, this means a diet where you:

– Eat plenty of vegetables
– Pack in the protein – meat, eggs, fish, beans, soy, nuts, seeds
– Drink plenty of filtered water
– Enjoy healthy fats – avocado, coconut oil and olive oil
– Aim to eat small amounts of food every three to four hours. This helps to balance your sugar.
– Limit stimulants such as alcohol, coffee and tea
– Avoid spicy foods and hot foods and drinks and these can often make menopausal symptoms worse.
– Avoid sugary foods

Laugh and enjoy yourself!

I would love to hear your thoughts. Please comment below or on Facebook and Twitter. If you need help or support, I will be more than happy to have a chat with you.

Connect with Expert Dr. Vilma Brunhuber

References:

[1] Pharmacogn Rev. 2011 Jan-Jun; 5(9): 41–47
[2] NPS Medicinewise, 2014
[3] Dr Andrew Weil
[4] A. Vogel
[5] Int J Biomed Sci. 2005 Jun; 1(1): 33–45

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