The following foods are essential to alleviate menopausal symptoms, improving your health and wellbeing:

Phytoestrogens - including soya, lentils and chickpeas
Studies have shown that these wonder foods can not only reduce night sweats and hot flushes but are also thought to be able to prevent breast cancer and heart disease. Phytoestrogens’ (plant hormones) beneficial effects are linked to their ability to balance your hormones. Soya, for example, can increase oestrogen levels when they are low, helping to alleviate hot flushes but it does not increase the levels unnecessarily thereby helping to prevent breast cancer which is thought to be caused by too much oestrogen in the system. Soya also contains essential fatty acids and is a great source of fibre and antioxidants.

To obtain a beneficial amount of these natural hormones, have two glasses of soya milk, soya yoghurt or a serving of tofu daily and sprinkle a tablespoon of ground linseeds on your breakfast cereal each morning. Add a serving of chickpeas, mung beans, alfalfa, lentils, pumpkin, sunflower or sesame seeds each day and you’ll soon an easing of hot flushes whilst helping to protect yourself against osteoporosis and heart disease too.

Oily foods - including fish, nuts, seeds and oils
A major source of omega-3 fatty acids, these foods help protect against a range of diseases, including cancer, heart disease,  depression and arthritis. These fats are known as ‘essential fats’ as they are vital to the normal functioning of each cell, effectively ‘oiling’ and lubricating the joints, skin and vagina. They also help to balance hormones, boost your metabolism and can help with weight loss, making them key to a woman’s health. Make sure you eat some oily fish, such as mackerel, sardines, tuna, herrings and salmon at least twice a week and keep nuts and seeds close to hand for a regular healthy snack.

Fruit and vegetables
It goes without saying that a diet rich in fresh fruit and vegetables will nourish your body with a good supply of vitamins and minerals, including vital antioxidants and fibre to help your body adjust to the menopause. Eat at least five portions a day to ensure a plentiful supply of vitamins C and E, betacarotene as well as the minerals, selenium and zinc, vital for increasing your sex drive.

Complex carbohydrates - including oats, brown rice, wholemeal bread
Carbohydrates give you energy and help to increase serotonin levels, the ‘calming’ brain chemical that helps to lift mood and curb appetite. Carbohydrates are starches or sugars and can either be ‘simple’ or ‘complex’. Complex carbohydrates give you sustained energy, which stop you feeling tired, balance your blood sugar, lower cholesterol and significantly reducing menopausal symptoms. Simple carbohydrates are generally refined foods with their goodness stripped away, like white bread and white rice. You should include a portion of complex carbohydrates with every meal.

Natural fibre
Foods rich in fibre which include wholegrains like brown rice and wholemeal pasta, dark green leafy vegetables, pulses and cereals are essential to keep your gut healthy. They promote regular bowel movements, preventing the uncomfortable bloating many women experience during the menopause. Fibre can also give you a feeling of fullness helping to control your appetite, combating cravings and avoiding binges. There is also evidence to suggest that a high fibre diet can prevent against colon and breast cancer. Increase your fibre intake by having a high-fibre cereal or bread for breakfast.

Water
Water is particularly important during the menopause to keep all the body’s functions working efficiently. It acts as a solvent for nutrients, oxygen, hormones, antibodies and waste products; it keeps both the skin and mucous membranes plump and moist and lubricates the joints. Pure water is best, followed by fresh fruit juices and then low-fat milk and you should aim to drink at least six to eight glasses a day.

Foods to avoid
Cut down on sugar, saturated fats, salt, caffeine and alcohol. Refined foods contain sugar and play havoc with blood sugar levels, causing tiredness and mood swings. Saturated fats, like cheese, butter, cream and processed foods, can be particularly dangerous for menopausal women with a high intake directly linked to an increased incidence of heart disease, strokes, high blood pressure, cancers and obesity. Salt, caffeine and alcohol should be avoided as they diminish the effect of many healthy foods. For example, vitamin A is lost by coffee, alcohol and processed foods; vitamin B is depleted by sugar, processed foods, coffee and tea.

Vital vitamins for vitality and health

• Vitamin A – essential for the health and growth of the skin, eyes and mucous membranes. The lack of vitamin A may also contribute to heavy menstrual bleeding and poor skin.
• Vitamin B Complex – low levels of B vitamins can lead to emotional distress, fatigue and irritability. They help to balance sugar levels, keep the liver healthy and stabilise brain function.
• Vitamin C – The healing and anti-wrinkle vitamin, vitamin C helps to fight infections, mend wounds and maintain collagen, lubricating the skin and keeping it supple and radiant.
• Vitamin D - Together with calcium and oestrogen, vitamin D is essential to maintain bone mass and prevent the onset of osteoporosis after the menopause.
• Vitamin E – It is thought that vitamin E acts as an oestrogen substitute and can help to relieve hot flushes and vaginal dryness.
• Calcium – Essential for long-term bone health to protect against osteoporosis.
• Must have minerals – Magnesium, potassium, zinc, iron, selenium and bioflavonoids are vital minerals to maintain healthy bone, heart, hormone and brain function during and after the menopause.

Making time for yourself and your partner during the menopause and being aware of your health and diet will ensure that this change in your life will be a liberating and rewarding experience.