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Seven tips for navigating Menopause is a natural transition for women where the reproductive system starts to wind down. Our oestrogen levels that once played a key role in releasing a mature egg each month, start to fluctuate then decline. Other hormones, such as progesterone and testosterone that are produced by the ovaries, also start to trend downwards, preparing the body for the next phase of life. During this transition the body can struggle with some of these changing hormones, often resulting in symptoms such as mood swings, weight gain, hot flushes, night sweats and trouble sleeping. These hormones also appear to provide women with some protection, especially for bone health, weight maintenance and cardiovascular health, so as they decrease, so can those protective factors. The good news is that there are several changes we can make to minimise the impact these shifting hormones can have on our body. Here are our top six strategies for navigating this phase of life. Increase your fibre intake Fibre is the part of plants we are unable to digest and it is found predominantly in foods such as: Wholegrains such as rolled oats, quinoa, brown rice and seeded bread Vegetables Legumes e.g. chickpeas, beans, lentils Fruits
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Nuts and seeds Researchers have identified that a higher fibre diet appears to reduce the occurrence of symptoms such as hot flushes and night sweats in menopausal women. A high fibre diet is also associated with other health benefits such as: Reduced mortality risk Improved bowel health including reducing the risk of constipation, colorectal cancer and inflammatory bowel disease Reduced risk of type 2 Diabetes Lower cholesterol levels and a reduced risk of heart disease 1 in 2 Australian women are meeting the recommended fibre target. Aim for 28g of fibre per day. Our top tips for boosting your fibre intake are: Include 2 serves of fruit per day Include 3 different coloured vegetables at main meals Include 30g or a handful of nuts and seeds per day Include three serves of wholegrains per day such as rolled oats, natural muesli, seeded bread, grainy crackers, quinoa or brown rice Include the skins on fruits and vegetables wherever possible Top your breakfast cereal with seeds such as hemp seeds, chia seeds or LSA Replace ½ the mince in a dish with lentils, beans or chickpeas Follow a Mediterranean style diet A Mediterranean diet is one characterised by a high intake of vegetables, fruits, nuts and legumes (all of which are high fibre!), a moderate intake of fish, eggs, extra virgin olive oil and fermented dairy foods, and a limited intake of red meats and processed foods.
BY NICOLE SALIBA
While this type of diet has long been associated with reduced risk of cardiovascular disease, diabetes, cancers and several other chronic diseases in a general population, it is now evident that this it may also play an important role in managing some post menopausal health risks. In one study, a higher adherence to a Mediterranean diet was linked with a higher bone mineral density and therefore a reduced risk of osteoporosis and fractures as well as an increased lean muscle mass. Dementia is also the leading cause of death in Australian women, and we have strong research to show how beneficial a Mediterranean style eating pattern when it comes to brain health, memory and mood and reducing cognitive decline as we age! Further studies also found that a Mediterranean diet was linked with a lower risk of developing breast cancer after menopause. Traditionally, a Mediterranean diet includes a moderate intake of alcohol, but before you start topping up that wine glass, it is important to note that several of the studies actually excluded alcohol as part of the ‘healthy’ diet. Alcohol intake is associated with an increased risk of various cancers and can contribute to weight gain, so limiting your intake is generally considered wise. Reduce your waist circumference In our nutrition clinics we see an abundance of women distressed about extra weight gained (typically around the waist) during and after menopause. On average, women tend to gain approximately half a kilogram per year during this time. While it is a common phenomenon, a higher waist
