Nutrition

Taking stock of your eating and drinking habits now will stand you in good stead for the rest of your life. This does not mean giving up food and drink you enjoy, rather modifying some of your intake, and introducing some different dietary perspectives.

It’s a question of balance

Your body needs nutrients to maintain its physical, mental and emotional well-being. Food is made up of three elements :

Carbohydrates

Complex carbohydrates such as the following give us a slow release of energy :

Avoid simple carbohydrates such as honey, white and brown sugar, and glucose in high energy drinks. They will make your blood sugar curve rise steeply as a lot of sugar is pumped quickly into your system.

Why should this matter when I am menopausal?

Maintaining a steady blood sugar level can make a huge difference to how you feel emotionally and physically before, during and after the menopause. Sweet treats such as biscuits, cakes, chocolate and Danish pastries are best avoided. Limit your intake of alcohol and coffee, both of which tend to encourage hot flushes.

DID YOU KNOW?

The more caffeine you drink, the more calcium you lose.
The more alcohol you drink, the less calcium is absorbed.

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Protein

Protein is found in meat, fish, poultry, eggs and cheese, vegetables, nuts, seeds and high-protein legumes such as beans.

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Fats

Fat is seen as the villain of our eating habits. But unsaturated fat is a vital component of every human cell and our bodies needs it to insulate our nerve cells, keep our skin and arteries supple, balance our hormones and keep us warm.

Your intake of essential unsaturated fat can be improved by inclusion of the following :

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Summary

Try to buy good quality food and eat :

Would it help if I took supplements?

Supplements are regularly dismissed by nutritionists as being unnecessary, but they are the answer if you have neither the time nor inclination to prepare nutritious foods, or you are reassured by taking a tablet which contains a specified daily requirement. There is growing evidence that they can have a beneficial effect on menopausal symptoms, especially the following :

Calcium supplements

If you decide to buy a calcium supplement, look very carefully at the label. Calcium carbonate is known as chalk and can increase your risk of kidney stones. Calcium citrate is well absorbed into the body’s system.

DID YOU KNOW?

Marvellous magnesium

60% of your body’s magnesium stores are contained in your bones, particularly your wrists, thighs and vertabrae. Magnesium is vital in transforming calcium and Vitamin C, and helps to convert Vitamin D to the active form necessary to ensure proper calcium absorption.


VERY IMPORTANT

***Drink 8 glasses of water a day***

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