Do you feel confused as to what you should be eating when going through the menopause? Kat, our resident nuturitionist is on hand to guide us as to what foods our bodies and skin will benefit from.
Perimenopause is a time of huge transition in our bodies. First, we experience the decline of progesterone which can bring with it anxiety, breast pain, heart palpitations, night sweats, migraines and heavy periods. This can be combined with times of wild and fluctuating oestrogen. Eventually we move into a lower oestrogen state bringing insomnia, memory loss, brain fog and potentially vaginal dryness. The changing hormones can also have a knock-on effect with other hormones in the body such as cortisol, thyroid and insulin. Maintaining a healthy diet and lifestyle during this transitional time can be hugely beneficial and make the experience a lot more positive.
Adequate protein
Menopause is associated with muscle loss due to decline in the hormones that support protein synthesis. Inadequate protein and a sedentary lifestyle can increase this risk. Women over 50 should consume 1-1.5 grams of protein per kg of ideal bodyweight or aim for 25-30g of good-quality protein with every meal.
Phytoestrogen rich foods
A diet rich in phytoestrogens has been shown to reduce the symptoms of menopause. Phytoestrogens are plant compounds with oestrogen-like properties. The chemical structure is similar to oestrogen and appears to exert an oestrogen or anti-oestrogenic effect depending on the circulating oestrogen level. Phytoestrogens include flaxseed (linseed), tofu, tempeh, alfalfa, red clover, mung beans, nuts, sunflower seeds, rye and buckwheat.
Oily fish
Oily fish such as sardines, salmon, mackerel, anchovies and herring contain omega-3 oils. These omega 3 oils help by exerting a positive effect on hot flushes, brain fog and depressive symptoms. Aim for 2-3 portions a week. If you don’t like oily fish, consider taking an omega 3 supplement. However please check with a heath professional as with some medication this is not advisable.
This recipe is easy to make and delicous warm or cold.
https://www.thehealthboost.co.uk/blog/broccoli-edamame-chickpea-feta-salad