The word menopause often strikes fear among women, especially as many experience distressing symptoms as they go through this natural phase of life. However, it doesn’t have to be this way, there are a number of diet and lifestyle changes you can make, today, to help your body adapt to the changes.
Menopause only lasts a day because you’re said to reach it once you reach a full year of not having a period. What lots of us refer to as the menopause is in fact perimenopause, the 5-10 years before your periods stop completely where we can experience symptoms such as: changes in the pattern and flow of your period, anxiety, night sweats, insomnia, hot flushes and fatigue. What unites these symptoms is that they are all caused by big changes in levels of our sex hormones – particularly oestrogen and progesterone.
Here are some easy ways you can help balance your hormones and allow your body to adapt to the changes, hopefully reducing some of the troublesome symptoms associated with perimenopause.
Be careful with caffeine, spice and alcohol. These three can trigger hot flushes in some women, try reducing them and track your symptoms for improvement
Reduce sugar and refined carbohydrate intake. A diet that is high in sugar and refined carbohydrates (for example white bread, pasta and rice) can cause spikes in blood sugar levels, which in turn can contribute to hormone imbalances. Try and reduce your intake of sugary treats and choose ‘slow carbs’ such as sweet potato, wholegrain rice and pasta. These foods also contain more fibre, which your digestive system will love.
Eat plenty of fruits and vegetables. Five portions is the minimum, the more the better, I love to see people eating 6-8! This is the best way to get all the vitamins and minerals your body needs to regulate hormones, support your mood and look after your bones and heart health. Try to vary the fruits and veg you’re eating, that way you’re getting exposed to a wide variety of nutrients.
De-stress. Our stress hormones, cortisol and adrenaline, can contribute to imbalances seen during perimenopause, and make insomnia and anxiety worse. Now is the time for regular exercise, yoga, being in nature, meditation and relaxation (how about a long bath with a favourite book?)
It is important, however, to see your GP if your symptoms are really getting in the way of your life. They will be able to discuss treatment options which can be taken alongside diet and lifestyle changes.
Lottie Williams is a registered nutritional therapist (mBANT, CNHC) specialising in women’s health based in Barnes.: lottiewilliamsnutrition.co.uk
Find more health stories here.