Nutrition for the Menopause

Menopausal symptoms are related to changing levels of hormones which is a natural process in women in their late 40’s and early 50’s. However symptoms are much less common in countries where the diet consumed is more natural and especially where it contains high levels of phyto-oestrogens. E.g. 70-80% of menopausal women in Europe experience hot flushes compared with 14% in Singapore. But many other nutrients are important for the production of hormones, healthy bones, and for general wellbeing.

Increase:

n Foods that are high in phyto-oestrogens e.g. linseeds, soya products like tofu & miso, alfalfa sprouts.

n Fresh fruit and vegetables especially green vegetables. NB organic food contains more minerals.

n Wholefoods – grains, nuts, seeds & pulses.

n Seaweeds - try wakame, arame, kombu & nori.

n Natural cold-pressed oils such as olive and avocado. These can be used in cooking but do not heat at high temperatures. Palm oil, coconut oil and ghee can be used for roasting.

n Small oily fish such as sardines, brisling and fresh anchovies – these are generally unpolluted.

Decrease:

n Acid forming foods, especially those high in phosphorus – these deplete calcium from bones and contribute to chronic diseases.

n Red meat.

n Dairy (biolive yoghurt is ok).

n Carbonated drinks especially cola.

n Sugar, Caffeine, Alcohol – these all deplete nutrients as well as putting other stresses on the body.

n Refined and processed foods.

n Salt & MSG.

n Hydrogenated & processed fats e.g. margarine, cooking oils in clear bottles.

Supplementation:

It is difficult to get all the nutrients we need for health unless our diet is excellent. For instance bone health and prevention of osteoporosis is related to many more nutrients than calcium. Studies so far have shown the importance of: magnesium, boron, silicon, chromium, zinc, strontium, manganese, copper, vitamin C, vitamins B6 & B12, folic acid, vitamin K, bioflavonoids and EFAs (essential fatty acids). Nutrients work together and supplementation of single vitamins or minerals can lead to imbalance.

n A quality multivitamin and mineral formulation is useful along with an EFA supplement.