Tag Archives: small meals

Menopause Food – What You Eat Can Make a Big Difference to How You Feel

Eating certain types of foods and avoiding others can make menopause a lot easier.

It is advisable to limit your intake of:

Stimulants such as tea, coffee, chocolate and alcohol. These have been linked to triggering hot flashes – especially at night.

Foods high in sugar. A sudden rise in blood glucose levels is often followed by a steep dip, which leaves you feeling drained and lethargic.

Fizzy drinks often contain phosphates, which can prevent your body from absorbing magnesium and calcium, both of which are important for bone strength.

High fat foods. Approximately 30% or less of your daily calories, should be derived from fat. These are ‘good’ fats, from sources such as from nuts, oily fish, avocado etc. Saturated fat should provide no more than 10% of your total daily calories. Saturated fat raises cholesterol and increases the risk of heart disease. It can be found in fatty meats, whole milk, cheese and cakes.

Complex carbohydrates such as wholemeal pasta and bread, potatoes, bran based cereal, beans and lentils, will also help to increase serotonin levels and make you feel better in yourself.

Eat more phyto-estrogens, which are natural chemicals found in food and act in the body in a similar way to estrogen. The following are all good sources:

o soya milk and soya products

o flaxseeds

o tofu

o pumpkins seeds

o sesame seeds

o sunflower seeds

Vegetables, fruits, seeds, almonds, brazil nuts and yogurt, will all help prevent calcium reserves being leached from the body.

As the stomach is approximately the size of a clenched fist, it doesn’t take huge amounts to fill. Eat small meals 5 – 6 times a day, always including breakfast and stopping when you begin to feel full. Eat wholemeal foods, such pasta, bread and rice, as they will help boost your metabolism and help burn body fat