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Nutrition: Menopause requires lifestyle changes

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Menopause is a hot topic. It is defined as the time when a woman’s period stops for a year, but women may be suffering from symptoms long before this.

Menopausal symptoms usually affect women between the ages of 45 and 55. Of course, some women experience early menopause, which may be due to surgery, genetics, or medical conditions.

We’ve become familiar with the term peri-menopause thanks to Davina McCall and other celebrities’ emphasis on the effects of menopause.

This is the time when women begin to feel the mental, emotional and physical effects of fluctuating hormone levels.

It’s been great to see the conversation about menopause open up, and it’s raised awareness that it’s not just the occasional hot flash or night sweats.

Menopause affects everyone differently, and no two women experience exactly the same symptoms. Officially, there are 34 menopausal symptoms, including:

:: Changes in your period – This does not necessarily mean that your periods will be lighter or less frequent. It can be more frequent and heavy for many periods.

:: Change of pace

:: Changes in sleep patterns

:: Poor memory and concentration

:: Joint and muscle pain

:: headaches and migraines

:: palpitations

:: Weight gain and shape change

:: dry skin, itchy skin

:: Decreased libido

When it comes to diet, there are some changes you can make that can have a huge impact on how you manage your menopausal symptoms. Think of it as a lifestyle change rather than a quick fix diet. Here are my top tips:

1. Cut down on carbs

You’re not the only one whose body has started to change as you approach menopause. Changes in sex hormones affect the balance of blood sugar and insulin. In other words, don’t eat too many breads, pastas, and sweet snacks.

Drop white, refined, high-sugar carbs from your diet. Switch to whole grains, but don’t overload your plate with spuds, rice, and pasta.

Rebalance your diet to include more veggies and protein, and cut carbohydrates to less than a quarter of your diet.

2. Eat enough healthy fats

Fat is essential for hormonal balance. Eat oily fish such as salmon or mackerel several times a week and add seeds (especially flaxseed) to your daily diet.

Add a little olive oil when possible (in salads, steamed vegetables, or soups) and replace processed margarine with butter.

3. Increase protein

Maintain protein levels for muscle building, appetite control and hormone balance. Use palm size as a guide for each meal. Eggs, Meat, Fish, Natural He can use animal foods such as yogurt, cheese, or plant foods such as beans, lentils, nuts, seeds and quinoa.


Cruciferous vegetables like broccoli, cabbage, cauliflower, kale, and Brussels sprouts help support a healthy metabolism of hormones. Chopped, steamed, stir-fried, added to soups, stews, and curries – just the way you like it.

5. Add Flax Seeds Daily

Flaxseed is a bit of a superhero when it comes to hormonal balance. A daily dose of flaxseed packed with plant-based hormone balancers called lignans can be an important part of your nutritional toolkit for managing menopausal symptoms. There is a possibility.

Local brand Lynnwood has a new product called Menoligna, which has a higher concentration of lignans, with added calcium, vitamin D, and magnesium to support bones, and coQ10 and vitamin C to support energy and nervous system function. B is added.

6. Rethink your drinks

Cutting down on caffeine and alcohol should be part of your plan to support your mood, manage your sleep, and lighten your load.