The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness

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The experts advice? Aim for a Med diet, up your protein, and practice everything in moderation. Life is all about balance, after all. National Institiute for Health and Clinical Excellence (2016) CG181 Lipid modification: cardiovascular risk assessment and the modification of blood lipids for the primary and secondary prevention of cardiovascular disease [online] available from < https://www.nice.org.uk/guidance/cg181> [last accessed 28/03/2019]

She wrote this practical book after years of research and experience to help you understand hormonal imbalances and how to fix them through diet and supplements.

The start of a movement: to get everyone talking about menopause in every home, GP surgery and workspace Diet can play an important role in influencing how the menopause. Hormonal changes that occur during menopause have various effects on the body, and a good diet can help manage certain symptoms.

The Menopause Switch is a remarkable book on perimenopause and menopause struggles by Dr. Carissa Alinat, containing useful advice to help women manage their menopausal symptoms naturally. Tweaking your diet is one of the easiest and most powerful changes you can make to restore balance to your body, and best of all, it’s never too early (or too late) to start. Look at “the whole picture, rather than individual nutrients”, says Komal Kumar, lead dietician at The Lister Hospital, which forms part of HCA Healthcare UK, and fill your shopping basket with fruits, vegetables, whole grains, healthy fats and high-quality protein and dairy products. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Various popular books on perimenopause and menopause offer necessary info about menopause, perimenopause, nutrition, lifestyle habits, and personal experiences of women who have been through this phase. Taking a vitamin D supplement is especially important during menopause, because it helps your bones to absorb calcium. “After women have experienced the menopause, they may have lost up to 20 per cent of their bone density, therefore it’s vital to increase your uptake,” adds Dr Zabala. Oily Fish

Healthy Fats

A range of lifestyle changes can make symptoms more tolerable. Hormone replacement therapy (HRT) can be used by many women to help control these symptoms, however some women cannot take HRT due to other health problems, whilst others choose not to. The decision to take HRT or not should be discussed with your doctor. For all women, diet and lifestyle changes can help with symptoms. This can include taking dietary supplement products. Weight gain Read More: Top 15 Estrogen Boosting Foods Women Should Eat Daily Best Menopause Books For Your Reading List Best Menopause Books One study found eating more vegetables, fruit, fiber and soy had 19% fewer hot flashes compared to the control group. This reduction was linked to the weight lost ( 11). They may taste delicious, but spicy dishes can trigger the symptoms of hot flashes, night sweats, and other temperature issues associated with menopause. That doesn’t mean you have to sacrifice flavour, though – switch out those chilli flakes for the likes of cumin, turmeric and sweet paprika. Wine Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Whole grains are linked with a lower heart disease risk and daily servings have been associated with a 20% lower risk of heart disease and stroke. ( 4). Mayo Clinic The Menopause Solution: A doctor’s guide to relieving hot flashes, enjoying better sex, sleeping well, controlling your weight, and being happy! Whether or not weight gain is inevitable is as hotly disputed as the advisability of watching the current series of The Crown. I always assumed that as I headed into menopause, a little bit of extra cushioning would accompany me. That would have been fine, but then I reached my forties and realised that I'm not too happy about the prospect. To my irritation, I also have the beginnings of middle-tummy flab.

The Good Menopause Guide, Liz Earle

Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki. To compensate for bone density loss, which is almost unavoidable as time goes by due to lower levels of oestrogen, it's important to eat foods rich in calcium and vitamin D throughout the perimenopause and menopause. Good sources of vitamin D are oily fish, organic eggs, red meat and foods fortified with vitamin D by the manufacturer, such as some breakfast cereals. Dairy products, kale, spinach, cabbage and sesame seeds are all excellent sources of calcium. Vegetarians (and especially vegans) need to vigilantly monitor their daily nutrition to ensure they don’t become deficient and weaken their bones. The writers Pat Wingert and Barbara Kantrowitz worked at Newsweek and specialized in writing about health, medicine, and women’s wellness. Another study found that a traditional Mediterranean diet significantly helps estrogen levels in healthy postmenopausal women ( 23). My personal feeling is that we should do our best and not get too stressed when we - inevitably - slip up a little. But equally, I know that if I'm eating well I feel, look and sleep better. Best foods to eat when going through perimenopause and menopause