What to munch during the menopause

Posted 26 April 2016 12:00 AM by nurture team
nutrients for the menopause

Caring for your body

The menopause is a time of change. While you may feel liberated by some of the changes, like the cessation of periods, others are less welcome. The loss of oestrogen and other hormonal changes which occur at menopause can affect the body externally as well as internally and one thing that many women notice as they go through the menopause is a change in the condition of their skin, hair and nails.

Simple changes

The good news is that there are steps you can take to offset these changes. Simple changes to your diet and lifestyle can help alleviate many of these cosmetic changes and at the same time help with problems like hot flushes, sleep problems, bloating and mood changes.

Long-term health

Weight gain and change in body shape is a common problem for many women after the menopause. Tempting as crash and fad diets may seem, they are not the answer because they don’t work long-term and can lead to nutritional deficiencies which make other symptoms of the menopause, particularly problems with skin, hair and nails, worse. The best and healthiest way to lose weight is to reduce portion sizes and increase activity.

PROBLEM:

Dry brittle nails

NUTRIENTS THAT CAN HELP

Vitamin E, essential omega 3 fats and B vitamins (especially biotin).

FOODS TO EAT

Almonds, avocado, oily fish, spinach, kale and dark green leafy vegetables, wholegrain cereals and eggs.

WHAT ELSE YOU CAN DO

Wear rubber gloves for washing up, use hand cream every night and avoid nail varnish removers which contain alcohol.

PROBLEM:

Dry, dull skin

NUTRIENTS THAT CAN HELP

Vitamin E, omega 3 and essential fatty acids.

FOODS TO EAT

Avocadoes, tomatoes, nuts and seeds and oil-rich fish like salmon, mackerel and sardines.

WHAT ELSE YOU CAN DO

Drink plenty of water, use a good moisturiser on your body and face everyday and use a gentle exfoliator at least once a week.

 

PROBLEM:

Thinning hair or flaky scalp

NUTRIENTS THAT CAN HELP

Zinc, protein, omega 3 fats, biotin and selenium.

FOODS TO EAT

Lean meat, fish, seeds, eggs, wholegrain cereals and brazil nuts.

WHAT ELSE YOU CAN DO

Drink plenty of water and use a moisturising shampoo and conditioner.

 

PROBLEM:

Wrinkling and fine lines

NUTRIENTS THAT CAN HELP

Vitamin C and other antioxidants to help neutralise the free radicals which accelerate wrinkling.

FOODS TO EAT

All fruit and vegetables but particularly red pepper, kiwi and citrus fruits.

WHAT ELSE YOU CAN DO

Protect your skin from sun damage by wearing a sunscreen, even in the winter.