Diet and lifestyle

Throughout the entire period of peri through to post menopause, keep you intake of plant based minerals such as calcium, magnesium, zinc, potassium and iron high by eating wholefoods and avoiding processed and refined foods wherever possible. Menopause takes a big toll on mineral and vitamin reserves so eat good quality foods all day every day.

Avoid too much animal protein and opt for more plant protein to obtain plenty of both soluable and insoluable plant fibre.

Phytoestrogens are substances present in plants that can be utilised in the body to counteract the activities of other hormones, often reducing the symptoms of erratic hormone levels experienced in the menopause. Taken at normal levels as food they help to smooth the transition through the natural hormonal fluctuations and bodily changes. There are many sources of phytoestrogens in the plant world including foods such as beans/legumes, whole grains, flax seed and seeds generally, nuts, green leaves, fruits and berries such as pomegranate (whole including the seeds, not juice) and blackcurrants, root vegetables like carrots and turnips and also in the culinary seeds such as aniseed, coriander seed, cumin seed, caraway seed, poppy seed and fennel seeds. Eat foods containing phytoestrogens daily and use the medicinal herbs more sparingly according to your individual needs.

Soya beans definitely contain large amounts of phyto-oestrogens but many now believe that their fermented products (tempeh, miso, tamari) are best for these purposes and that tofu should be used in moderation whilst all other forms of soy such as powders, milks and extractions should be avoided, at least used sparingly.

Avoid fizzy/carbonated drinks, even fizzy water to some extent as the high levels of phosphates present in them causes minerals to be stripped from the bones.

Dried fruits such as dates, figs, apricots, raisins and prunes contain high levels of calcium, iron and other minerals so use as jam on crackers or as a snack.

Eat foods rich in essential fatty acids (EFA's) such as olives and olive oil, sunflower seeds, sesame seeds, pumpkin seeds, hemp seeds, flax seeds, evening primrose oil, walnuts, peanuts, hazelnuts, pecans, whole grains and oily fish if from a good source (such as wild river caught salmon or trout). EFA's help to regulate hormone balance and can ease some symptoms of menopause such as hot flushes and help keep the heart strong and healthy.

Eat a tablespoon of mixed sprouted seeds and/or beans daily for the phto-oestrogens, fibre, nutrients and energy boost they provide.

Foods rich in bioflavanoids such as berries, coloured vegetables and fruits and citrus peels have a hormone like effect which, if eaten regularly can give a good boost to post menopausal women and help prevent osteoporosis, wrinkles, heart disease, failing eyesight and many other conditions associated with ageing.

Add edible seaweeds to soups for their exceptionally high mineral, phytoestrogens and nutrient content, or a pinch to herbal teas.

Foods containing calcium will help to keep bone density high. Good sources include sesame seeds and tahini spread, carrots and fresh carrot juice, all edible green leaves, beans and legumes, broccoli, sweet potato, yams and squashes, organic dairy and animal protein (especially live full fat yoghurt), barley and other whole grains.

Fermented foods generally will help to enhance healthy bowel bacteria which in turn ensures full excretion of used hormones. Cider vinegar is a good all rounder for perking up digestion and encouraging healthy bowel bacterial populations. Kefir and unsweetened live yoghurt are execllent also.

Blackstrap molasses contains a wealth of nutrients including iron and calcium.

Stop smoking as it is linked to earlier menopause and more severe hot flushes.

Minimise alcohol intake to reduce the burden on the liver. Beer and wine conatin some phytoestrogens however!

Drink plenty of water and fluids such as herb teas to stay well hydrated, especailly important in phases of hot flushes and sweating episodes.

Avoid sugar, and limit stimulants like tea and coffee as they can act as adrenal triggers and lead to greater distress and an increase in unpleasant symptoms such as hot flushes.

Natural healing

Eat organic foods wherever possible to avoid pesticides and other chemicals which can further disrupt hormone balance.

Avoid xeno-oestrogens in all forms where possible as they can act as aggressive oestrogens, worsen some symptoms and further aggrevate hormonal imbalance.

Daily exercise such as walking, swimming, gardening, dancing, yoga etc will help to keep bones strong, relieve stress and release happy hormones.

Maintain a little extra body fat, but not too much - oestrogens are stored in fat and a little extra fat is associated with better bone strength. Being underweight can seriously compromise bone density.

Wherever possible, maintain a positive state of mind. Positive emotions have positive effects on all aspects of health, even hormones.