There is no way to prevent menopause, all women will experience it, but it is possible to minimise the problems and medical complications that often accompany it.
By combining a sensible diet with regular exercise, the risk of osteoporosis, heart disease, and stroke can be lessened, while weight gain, depression, anxiety, hot flushes and sleep disturbance can be reduced to a manageable level, and sometimes eliminated.
A well-balanced diet is essential with increasing age. In addition, menopause makes it necessary to include specific foods to help avoid problems and illnesses that often accompany it.
Soya and hot flushes
Phytoestrogens are oestrogen-like compounds found in soya beans, which bind to oestrogen receptors and act in a similar way to the female hormone in the body. It is thought that this is the reason why Japanese women suffer less severe menopausal symptoms than their western counterparts. Studies have shown that by adding soya to the diet, hot flushes can be reduced by up to 40%. 2 cups of soya milk, or 10-15g of tofu per day, is the recommended amount.
Calcium and osteoporosis
It is a good idea to include foods that contain high levels of calcium, such as dairy products. This is essential for maintaining bone density, which tends to drop due to oestrogen deficiency. Vitamin D is needed for the absorption of calcium, and can be taken as a supplement.
Cardioprotective diet
A low-fat, high-fibre diet rich in legumes and whole grain cereals is the best way to fight heart disease through diet. Since menopause puts women at increased risk of developing this condition, a well-planned balanced diet is particularly important at this time of life.
Carbohydrates and mood
A slight drop in levels of the feel good brain chemical serotonin could be a cause of the depression and sugar cravings that can accompany perimenopause. A high-carbohydrate, low-fat snack such as fat-free popcorn may help restore serotonin levels, thereby elevating the mood.
Weight
A drop in oestrogen levels can lead to weight gain, which might cause health problems in later life, including diabetes, heart disease, joint pain and some forms of cancer. It is a good idea to adapt the diet after menopause to maintain or achieve a healthy body weight.
Cutting down on fat intake is all that is necessary for some, while others find that a diet lower in carbohydrates, such as white bread, potatoes, and pasta, is more effective. Care must be taken not to eliminate foods that may protect against other post-menopausal disorders, such as calcium in dairy products to help prevent osteoporosis, and heart-healthy oils.
Vitamins Vitamins are vital in any diet, but can be particularly beneficial during perimenopause. - Vitamin E has been reported to relieve hot flushes, as well as being thought to help prevent heart attacks, Alzheimers disease, and cancer. It is found in polyunsaturated vegetable oil, nuts and seeds.
- Vitamin B2, found in liver, kidney, mushrooms and soya beans, has been shown to relieve perimenopausal headaches.
- Vitamin B6 may help alleviate depression, as well as protecting against heart disease and osteoporosis, and can be found in whole grains, bananas, nuts and seeds.
- Folic acid, vitamin B6 and vitamin B12 decrease homocysteine, high levels of which are associated with osteoporosis. Folic acid can be found in green leafy vegetables.
- Vitamin B12 and folic acid might help with depression. Vitamin B12 can be obtained from liver, cheese, eggs, and fish.
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Although the menopause brings increased risk of developing specific illnesses, age brings increased risk of developing many more. It is essential when designing a diet not to neglect foods that contribute to all-round health.
20/05/2009