Hot flushes, night sweats, insomnia, low moods, anxiety and joint stiffness are just a few of the symptoms which you may be suffering from when you enter the menopause.
Most women begin to experience these symptoms in their late 40’s when oestrogen levels start to decline with the average age of menopause being 51.
It’s estimated that at any one time in the UK, 13 million women are either peri or postmenopausal – that’s almost half the country’s female population.
The menopause is a deeply personal experience with each woman’s feelings and symptoms varying in duration and severity.
Not such a taboo subject these days, the menopause has been the topic of several news articles and chat shows this year already with discussions of symptoms and the effect they may have on your ability to work, self-confidence and mood.
There are certain lifestyle changes you can make to ease those symptoms and the top recommendation from me and many medical professionals is to address your diet and nutrition.
Diet and nutrition
The most important factor to consider as the foods you eat are the fuel for your body and consuming certain foods can trigger menopause symptoms. I suggest keeping a food diary to help identify these trigger foods so you can eliminate them from your diet. Most commonly these are alcohol, caffeine and sugary processed foods. Therefore eating a plant based diet will most certainly help. Including protein rich foods such as lean meat, fish, eggs and nuts can help slow down muscle loss and foods such as soy beans, soy products, tofu and flaxseeds are rich in phytoestrogens which mimic the effects of oestrogen in the body and help to balance the hormones.
Regular exercise is also important and improves energy levels, aids sleep and helps to keep your joints and bones healthy all of which are effected by the menopause. Strength training can be particularly helpful in maintaining a healthy weight, slowing the rate of bone loss, preserving the range of motion in your joints and improves your balance and coordination.
Please contact me if you would like advice on your diet or exercise regime.