Menopause Diet

A well-balanced diet is essential during menopause as it enables the body to adjust automatically to the hormone changes, naturally maintaining healthy oestrogen levels.

• Make sure you drink two litres of water a day to hydrate the skin and mucous membranes.

• Avoid caffeine, alcohol and spicy food – all of which can aggravate hot flushes.

• Phytoestrogens are plant compounds that are similar in structure to human estrogens. Eating a diet rich in phytoestrogens can help reduce menopausal symptoms. Soy and linseeds (also known as flaxseeds) are probably the easiest food sources of phytoestrogens to incorporate into your diet. Try to eat breads and cereals enriched with soy and linseed, and add tofu and miso to your stir-fries.

• Other phytoestrogens include sesame seeds, split peas, oats, apples, carrots, parsley, green beans, barley, alfalfa, squash and olive oil.

• Ensure your diet contains enough calcium by including low-fat dairy products, broccoli, cauliflower, salmon, tofu and leafy green vegetables. At the same time, avoid high protein foods such as red meats and most cereal grains which increase calcium excretion and bone loss. Excessive amounts of alcohol and caffeine should also be avoided for this reason.

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