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Menopause Diet Tips

Your body goes through a lot of changes during menopause due to your natural oestrogen levels declining. You can end up feeling tired, bloated, sluggish, fatigued, hot and bothered, and you may see your weight start to crop up too.

This can see you turning to comfort foods or those with a high sugar content as you try to keep your energy levels up, which could lead you to put on more weight and affect your confidence further.

However, making healthy food choices for menopause and beyond could help you to manage your symptoms and improve the way you feel in yourself.

Foods to Help Menopause Symptoms

Incorporating more foods to help menopause symptoms into your diet could provide you with more energy and improve your general wellbeing.

If you’re suffering from a lack of energy, swapping your usual carbohydrates for whole grains that release energy more slowly could give you a boost, while consuming more calcium and vitamin D could help to keep your bones strong - something that’s extremely important during menopause when your risk of developing osteoporosis can increase.

You can add more calcium to your diet by consuming more milk, cheese and leafy green vegetables like spinach, while you can get extra vitamin D from tuna and egg yolks.

Foods that are classed as phytoestrogens (products that can mimic the effects of oestrogen in your body) are also good to add into your diet. Soy is one example, and it’s believed that consuming a diet rich in soy may be why so few women in Japan experience hot flushes during menopause. Try soy milk on your morning cereal, for instance, or swap the chicken in your stir fries and curries for tofu.

Navigating Menopause: Foods to Avoid

Consuming too much caffeine or alcohol could be partly to blame for why you’re having difficulty sleeping during menopause, and it could be making your night sweats worse. Spicy food could be exacerbating your hot flushes and night sweats too, so it’s advisable to cut down on your consumption of all of these.

Meanwhile, eating smaller portions in general could help you to manage your declining metabolism during menopause - this could be one of the main factors behind your menopausal weight gain.

Try to avoid foods with a high refined sugar content when you’re struggling with tiredness too - these may give you a quick fix, but could cause you to crash later on, leaving you feeling worse than you did to start with. Instead, go for foods that contain natural sugars, like fresh fruit, which should give you a longer-lasting boost.

If you have made the recommended changes to your diet but still feel as though you need a little extra help, taking food supplements designed to support women during - and after - menopause could provide you with that.

Take Femarelle® menopause supplements; these contain a soy derivative known as DT56a, as well as a variety of vitamins, depending on which type of Femarelle® you need. Femarelle® Rejuvenate, for example, contains vitamin B2 to help you to sleep better, while Femarelle® Unstoppable includes vitamin D to support strong, healthy bones.

Shop Femarelle® supplements to use alongside your healthy diet here.