Menopause and diet

The menopause usually happens between the ages of 45-55 years.

Changes that occur during the menopause

  • Increase in blood pressure
  • Increase in cholesterol levels
  • Weakening of the bones

Why?

Caused due to falling oestrogen levels

Early symptoms

  • Weight gain
  • Hot flushes
  • Night sweats
  • Irritability
  • Poor concentration
  • More frequent headaches
  • Joint pain
  • Irregular or heavy periods

What can you do?

  • Ensure you are taking 1200mg calcium per day
  • Take vitamin D 10ug from autumn to winter or over 65 years take 10ug all year round
  • Maintain a healthy weight, if you are overweight, try to lose 5-10% of your initial weight
  • Cut down on saturated fat and total fat intake

Do flaxseed supplements alleviate or reduce menopausal symptoms?

Some studies found that taking 25-40g flaxseeds daily improved symptoms but more studies are needed.

Do soy products reduce symptoms?

Some studies observed improvement in frequency and severity of hot flushes with intakes of 50-150mg of soy isoflavone per day but finding not consistent across the literature research.

To find out more about how I can help you overcome your symptoms, book a FREE 15-minute telephone appointment with me https://www.cambridgedietitian.co.uk/contact/

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