FACING the big M can be daunting – for many women it’s like the discomfort of puberty all over again, with flushes and mood swings and hormonal changes that affect your energy levels and libido. But there are things you can do to make the transition easier, naturally – starting with what you eat. Naturopath Belinda Kirkpatrick shares her advice for nutrition during this significant stage of our lives.
Menopause is a natural condition that occurs in all women, beginning in their late 40s or 50s. Menopause is triggered when the body produces less oestrogen and progesterone, the ovaries stop producing eggs and menstruation slows and eventually ceases.
Side-effects of hormone loss include hot flushes, night sweats, vaginal dryness, irritability, depression, disrupted sleep patterns and memory loss. More severe symptoms include vaginal infections and urinary tract infections, osteoporosis, and increased risk of heart disease.
Dietary changes and naturopathic medicines can help reduce the symptoms of menopause and help the body to adjust to the naturally lower hormone levels. Certain tests (including blood nutrients and salivary hormone levels) can help with assessing a woman’s requirements for certain nutrients.
One of the most important nutrients is vitamin D, which is commonly low in menopausal women and is vital for maintaining bone density, immune function (vitamin D has anti-cancer properties), hormonal balance and mood. Vitamin D status is easily assessed via a blood test from your naturopath or GP.
While herbal medicines and nutritional supplements are effective in managing menopausal symptoms, the diet must also be supportive. The following lists include many foods that are beneficial during and post-menopause, and some foods which tend to make symptoms worse.
Limit or avoid:
Alcohol, coffee, soft drink and chocolate tend to aggravate hot flushes;
Processed and refined foods, deep-fried foods, meats such as pork, beef, chicken and processed meats;
Table salt and high solanine foods such as tomatoes, eggplants, potatoes and capsicum, which inhibit calcium absorption.
Include:
Broccoli, cabbage, cauliflower and brussels sprouts all contain high levels of Indole-3-carbinole, an anti-carcinogen that also helps eliminate excessive levels of estrone. Organic sources are preferable;
Moderate amounts of soy foods such as tofu, soy milk, tempeh and miso;
Nuts such as almonds, hazelnuts, walnuts, pecans, cashews and pine nuts;
Seeds such as linseeds, sesame seeds, sunflower seeds and pumpkin seeds;
Yoghurt and cultured milks;
Protein in meat, fish, eggs, dairy products and combined vegetable proteins should be consumed at every meal;
Good quality oils such as linseed and olive oil (virgin, cold-pressed) and fresh fish,
Celery, parsley and fennel, which are mildly oestrogenic;
Foods containing boron such as apples, grapes, sultanas, dates, almonds, pears and peaches;
Calcium-rich foods such as yoghurt, cottage cheese, sunflower seeds, cheese and leafy green vegetables. Dairy foods are not suitable as the sole source of calcium as they have low magnesium levels (calcium improves bone density, while magnesium improves the rate of retention of calcium in the bone);
Magnesium-rich foods such as garlic, fish, unmilled wheat germ, figs, corn, apricots and apples;
Vitamin E-rich foods such as avocados, spinach, vegetable oils, seeds, wheat germ, broccoli and whole grain cereals;
Oats are also recommended for their pro-testosterone affect, while alfalfa and bamboo shoots are high in octacosanol, which gently increases androgen production;
Dietary phyto-oestrogens, particularly from soy, seem to have protective properties on bone density;
Fresh vegetables and seasonal fruit – comprising as many different colours as possible;
Adding 100g tofu and 1 tbsp linseed to the diet daily can help reduce hot flushes and improve vaginal dryness;
Herbal teas – chamomile and valerian root help to calm the body and promote restful sleep; and
Increase water intake – 2L daily.
Where to find out more
Belinda Kirkpatrick is a Sydney-based naturopath and nutritionist offering holistic dietary, lifestyle and wellness advice to help patients achieve their optimal health potential.
She is an expert in herbal medicines and nutritional supplements and is passionate about helping each and every patient get the most out of life. Get in touch with Belinda at www.belindakirkpatrick.com.au
Send to Friend
Printable Version
