Menopause Awareness Month
Help and advice
Last updated 13th Oct 2023
Thirteen million women in the UK are going through or have experienced the menopause. It’s an inevitable life stage, yet it’s something that has far-reaching effects and we’re rarely prepared for all of them – particularly the impact it can have on our weight and self-esteem.
‘Menopause’ is actually a moment in time. Officially, it’s the one-year anniversary of your last period. Most women will reach this milestone between the ages of 45 and 55, with the average age being 51.
‘Perimenopause’, however, is the hormonal rollercoaster beforehand. It typically lasts for four to eight years, starting as early as age 30, and can be a rocky road for the 80 per cent of women who experience erratic and unpredictable symptoms. In addition, for those who experience menopause suddenly – for example, because of surgery or cancer treatment – the symptoms may be much more pronounced.
For eight-in-10 women, fluctuating hormone levels cause hot flushes, night sweats, sleep problems, reduced sex drive, vaginal dryness, headaches, mood changes, palpitations, joint stiffness, brain fog, and – annoyingly and seemingly inevitably – weight gain.
“As we hit menopause our body has to adjust to a significant decline in levels of the oestrogen and progesterone hormones,” explains Dr Martin Kinsella, cosmetic doctor and hormone expert (Re-enhance.com). “This can lead to changes in mood, anxiety, and energy. Weight gain occurs partly because of a drop in oestrogen levels. Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute, which can have a very visible impact on a person’s self-esteem.”
Eat to balance hormones:
What you eat can influence hormone production and your metabolic rate, so being mindful about your diet can help to stave off excess weight gain, as well as improve your mood and boost your confidence.
“The food choices you make will have a dramatic effect on the way you feel,” says Rosie Letts, nutritional therapist at Health & Her. “Pack your plate with powerful goodness that’s proven to balance low moods and mood swings, support optimal brain function, and keep you feeling happy and calm.
“Follow a low Glycaemic Load (GL) diet – stable moods are built on stable blood sugar levels. Eliminate fast energy-releasing, refined carbohydrates, such as sugary drinks or snacks, white rice, and foods made with white flour. Instead, aim to get most of your carbohydrates from vegetables, and add nutrient- dense, fibre-rich wholegrains.
“Have protein with every meal,” she continues. “This can help because protein slows the release of sugar into your bloodstream, and provides the building blocks of your happy hormones.”
Understanding the connection between neurotransmitters and hormones, and choosing foods that are known to support their production, can be helpful too.
“Naturally lower levels of progesterone during this period are linked to lower GABA, a neurotransmitter that blocks impulses between nerve cells in the brain,” explains Rosie. “Researchers suspect that GABA may boost mood or have
a calming, relaxing effect on the nervous system. Support GABA’s production with magnesium-rich green vegetables, wholegrains, and nuts, as well as B vitamins found in meat, offal, fish, eggs, oats, brown rice, and nutritional yeast.
“The higher the levels of serotonin, the better our mood. Optimal levels have been proven to reduce irritability too. Milk products are a great source, but it’s also found in protein-rich foods.”
Avoiding certain foods can be helpful in managing weight fluctuations. “Watch out for trigger foods, such as refined carbs and processed foods, as these can exacerbate symptoms leading to an increase in stress and inflammation on the body as well as weight gain,” says Lola Biggs, dietitian at Together Health (Togetherhealth.co.uk).
“Eat everything in moderation and don’t feel guilty about the odd treat. Cut back on saturated fats, salt, and refined sugars, and eat more cruciferous vegetables – studies have shown that broccoli has a positive impact on oestrogen levels.”
Stick with it:
Bear in mind that the dietary changes you make should be long-term. “You live a third of your life post-menopause and so you want to make sure that you’re living in your best possible health,” says Dr Hazel Wallace, AKA The Food Medic, and author of The Female Factor. “You’ve got a higher risk of heart disease, and you’ve got a higher risk of osteoporosis – so you need to be very mindful of your diet.
“Make sure that you’re reducing foods that are high in saturated fat, and make sure you’re opting for foods that are higher in those polyunsaturated fats, like olive oil, avocado, nuts, and seeds – and make sure you’re getting in lots of wholegrains. That can reduce your risk of cardiovascular disease.”
To make this easier on a day-to-day level, Dr Hazel recommends incorporating some simple swaps. “Swap white flour for wholewheat or spelt flour, or when you’re baking you can do half and half, or add more oats to your breakfast.
“Fibre is so important too,” she adds. “Eat lots of fruits and vegetables and opt for oat-based cereals, because oats have this particular kind of fibre in them that can help reduce your cholesterol and that’s really good for your heart.”
Tweak your lifestyle:
As well as tweaking your diet, some lifestyle changes can be helpful too. “Lack of sleep can be detrimental to your physical and mental health,” explains Cheryl Lythgoe, Matron at not-for-profit healthcare provider, Benenden Health.
“One way to improve your sleep may be to cut down your caffeine intake, especially after a certain time of the day. It’s also beneficial to avoid eating large meals or consuming alcohol close to bedtime, and avoid napping in the day if you can.”
“Staying active is so important,” adds Dr Hazel. “A lot of women see their physical activity levels drop off after the menopause, and that’s due to loads of different reasons.
“We tend to have different priorities at that time of our life, but it’s important to stay active and ensure that you’re moving your body regularly. Include some form of strength training to make sure that you’re keeping bones and muscles strong and healthy.”
Article provided by Bella Magazine