Clinical Corner

In our clinical corner this quarter our dietitian, Lesley Houston, looks at diet and the menopause. 

Many women don't realise the simple changes to eating habits can have a large impact on how they experience the menopause and its effect on health and wellbeing now and in the future.

In addition to changes in hormonal levels such as oestrogen, other body changes occur too, including increases in blood pressure, cholesterol (increasing risk of heart disease), and the rate at which calcium and other minerals are lost from bones (increasing risk of osteoporosis). Weight gain, bloating, hot flushes, night sweats, insomnia, irritability, poor concentration, headaches and joint pains can occur in varying severity. 

The range of symptoms, how often they occur and how severe, will differ for each individual. Changing your normal way of eating can help to reduce symptoms. 

Combining healthy eating with exercise is far more effective than either dieting or exercising alone. It is important to do resistance or muscle building exercise two to three times a week to help keep muscles strong and prevent muscle loss. 

Studies have shown that increasing wholegrains, fruits and vegetables and reducing fat intake are moderately effective in reducing hot flushes. The effects were larger for those who also lost weight.

Eating a healthier balanced diet, including eating more fibre-rich foods, beans, soya beans and pulses, achieving at least five different vegetables and fruit a day and including plant-based meals, can all make a difference to your menopause experience. Improving gut microbiome (the bacteria living in the gut) may also affect hormone levels and an improvement in symptoms. 

Top tips:

• Changing eating habits and lifestyle may help to reduce symptoms, keep bones strong, and reduce risk of heart disease.

• Eat more plant-based foods, including different coloured fruit and vegetables, fibre-rich cereals and grains, seeds, and more unsalted nuts, peas and beans for protein.

• Aim for two to three portions of calcium-rich foods every day. If choosing plant-based alternative milks ensure they are fortified with added calcium and vitamin D.

• Reduce both caffeine and alcohol intake to help manage hot flushes

• Ensure sufficient fluid intake to maintain hydration of at least 1600mls / day for women.

• Maintain, or take steps to chieve a healthy body weight

• Take regular moderate exercise, especially weight bearing activity and include some muscle  strengthening exercises.

 To get advice and practical information tailored to your own individual needs please contact the reception team to book an appointment with our dietitian.