Historically, menopause was thought to be a natural end to a woman’s childbearing years and was welcomed and celebrated. French physicians termed ‘menopause’ as the period that represented a new stage of life where renewed life and vitality would follow. Now, in western medicine menopause is often viewed as a period of loss, struggle and suffering for a lot of women.
Although it is really common for changes and symptoms to occur through this transitional time, there are many ways to support this process and ease some of the unpleasant experiences that can come up. Rather than viewing this stage of life as a dread and challenge, try to reflect and embrace some of the new challenges that arise and utilise this knowledge to support your body and mind.
Let’s look at some simple inclusions and exclusions you may wish to implement:
Inclusions:
- Phytoestrogens: These foods support a reduction in physical menopausal symptoms such as hot flushes, headaches, poor sleep and low energy. Think linseeds, sesame seeds, buckwheat, tofu, alfalfa sprouts, chickpeas, olives
- Calcium rich food: Calcium is essential to support bone mineral density and health. Think chickpeas, tahini, fermented dairy, leafy greens, nuts and seeds, sardines
- Dried plums (prunes): Prunes are also high in calcium and have been shown to support bone density and promote bowel regularity
- Protein: Protein requirements increase with age and are essential for supporting balanced energy, muscle health and brain function. Think lean animal proteins (chicken, fish, red meat), plant based protein (beans, tofu) and you can consider including protein powders to supplement if you struggle to get enough protein in each meal
Exclusions:
- Caffeine: I know, we love coffee and tea! Excess caffeine intake can actually impact bone health through mineral deficiency, high intake can also impact adrenal health and sleep quality so be mindful. I generally recommend no more than 1 shot per day and always before midday after a meal.
- Sugar: Refined sugar especially should be avoided due to the impact it can have on blood sugar and insulin levels, higher consumption can lead to insulin resistance and sluggish metabolism.
- Spicy food: Be mindful as excess intake may aggravate hot flushes and temperature dysregulation.
Movement
- Movement is not only amazing for metabolic health but it will also promote serotonin and endogenous opioid production which supports healthy mood, pain relief and energy. Generally speaking movement in the morning can support hormone balance as you are working alongside a natural elevation in cortisol which occurs in the morning. Sometimes exercise at night may hinder cortisol and melatonin balance which can impact sleep.
- Exercise after meals is a great way to support glucose and insulin balance which will reduce that post-meal slump which can be felt. Movement after eating supports the utilisation of glucose into your muscles rather than into storage and can also improve insulin sensitivity so is great for those with insulin resistance, diabetes or cardiovascular issues.
Overall doing what you can and listening to your body trumps everything else. Having the knowledge around how to make healthy choices is the first step to change so take things step by step and be kind to yourself along the way.
