The transition to menopause is a good time to review your current diet. Not only can this help manage menopausal symptoms in the short term, it can lay the foundations for good health through perimenopause, menopause, and the years to come.
Where do I start?
Getting started doesn’t have to be complicated, but there’s an enormous amount of misinformation when it comes to nutrition, and it’s easy to feel confused about what’s healthy and what’s not. Simple dietary changes are the basis of positive change for bone, heart and digestive health, as well as management of some menopause symptoms.
What should I eat to protect my heart?
Oestrogen plays a protective role against developing heart disease. This means as oestrogen levels decrease with menopause, protection against heart disease also reduces. Fortunately, diet can help manage this risk.
Swapping saturated fats found in fatty meats, butter, cheese, cakes and biscuits for unsaturated fats has been shown to produce positive changes to blood cholesterol levels. There are two types of unsaturated fats. The first is monounsaturated fats, found in olive oil, rapeseed oil, avocados, nuts and seeds. The other is polyunsaturated fats. These are commonly known as omega 3, found in oily fish, flaxseed, chia seeds and walnuts, and omega 6, found in sunflower oil, nuts and seeds. To ensure a good intake of omega 3, aim for one portion (140g) of oily fish such as salmon, mackerel or herring each week.
Diets high in salt increase your risk of high blood pressure. Aim to eat no more than 6g/day salt. You can do this by reducing the number of processed foods you eat, such as ready meals, soups and processed meats. Try to cook from scratch where possible, and season food with herbs and spices rather than salt.
Fibre is also heart friendly. In particular, a type of fibre known as beta-glucan, found in oats, can reduce cholesterol levels. Research also shows those eating plenty of fibre have lower blood pressure. Try to get 30g/day of fibre, which can be found in fruits, vegetables, wholegrain carbohydrates, beans, lentils, nuts and seeds.
Antioxidants are vitamins and minerals which protect your body cells from harmful pollutants called free radicals. Fruits and vegetables are the best sources of antioxidants. Antioxidants usually determine the colour of fruits and vegetables, so the more colours you eat the better your intake of different antioxidants. Aim to eat five fruits and vegetables each day to ensure you receive good amounts of antioxidants, which are linked to reducing your risk of heart disease. Fruits and vegetables are also low in fat and contain fibre too. An easy way to get a wide range of antioxidants, vitamins and minerals is to try to eat the rainbow.
What should I eat to protect my bones?
The rate of bone loss increases in perimenopause and menopause, and can increase your risk of osteoporosis. Getting the right nutrients to protect your bones is therefore important to consider as part of a healthy, balanced diet.
Calcium is an important mineral that helps build and maintain healthy bones and teeth. The amount of calcium recommended at menopause ranges from 700-1200mg/day, depending on individual osteoporosis risk. Those at greater risk of osteoporosis will have a greater calcium requirement. Dairy foods such as milk, cheese and yoghurt, are good sources of calcium. Aim for three servings each day.
Vitamin D is also essential for good bone health. Direct sunlight on your skin is the primary source of vitamin D. However, between October and early March, there’s insufficient sunlight to get enough vitamin D and this is when all adults are recommended to supplement with 15 ug (600 IU) of vitamin D. Oily fish, red meat, liver, egg yolks and fortified fat spreads and breakfast cereals offer vitamin D, but are unlikely to give you enough to meet your needs.
What can I do to help ease digestive issues?
Many women complain of digestive symptoms through perimenopause and menopause. For some, this may be the first time they’ve experienced digestive issues. For others, underlying digestive issues such as Irritable Bowel Syndrome (IBS) may become more severe. If you’re suffering with digestive symptoms, such as bloating, constipation or diarrhoea, it’s worth recording a food and symptom diary.
This should include:
- The time you ate
- The food and drink you consumed
- The amount you consumed
- Where you were
- Who you were with
- How you felt
- What symptoms you experienced with a rating from 0-10
A food and symptom diary will help identify possible patterns or symptom triggers, and can be used as part of a consultation with a doctor or registered dietitian.
