The menopause is a time of change for women, occurring between the ages of 45 and 55 years, and signals an end to the fertile years. Menopausal symptoms are due to falling oestrogen levels, and may last for just a few months or linger for several years. Symptoms differ between women, but can include weight gain, hot flushes, night sweats, irritability, poor concentration, more frequent headaches and joint pains, reduced sex drive, vaginal dryness.
Weight
Being overweight is known to make menopausal symptoms, such as hot flushes, worse. Thirty minutes extra brisk walking a day could lead to around 7kg (15lb ) weight loss in a year, and significantly reduce the risk of heart disease
Bones
Reduced oestrogen levels leads to increased loss of calcium from bones and is more common in women who are not on HRT, as HRT replaces oestrogen. Aim for three portions of calcium-rich foods every day which can include: a third of a pint/ 200ml semi skimmed milk, a matchbox size piece of cheese, a small yoghurt or a milk-based pudding such as custard or rice pudding.
Heart health
Seven out of 10 post-menopausal women have high blood cholesterol which is a risk factor or heart disease.
Reduce the amount of total fat you eat, and choose fats like olive oil, rapeseed and soya oil more often.
Cut down on salt.
Aim for two portions of oily fish every week. Canned sardines, mackerel, and salmon are all fine and fresh tuna, trout, or herrings are great sources of heart-friendly Omega-3 fats.
Eat a minimum of five different coloured fruits and vegetables for fantastic antioxidant.
Eat some fibre providers every day - oats, wholegrain cereals, and breads as well as pulses such as lentils, chickpeas, and beans are all excellent.
