SACN (2016) Vitamin D and Health Available on line https:// www.gov.uk/government/publications/sacn-vitamin-d-and-health-report [accessed 28/03/2019]

She recommends an anti-inflammatory , Mediterranean-style diet, including omega-3 in the form of flaxseed, oily fish and walnuts, which can help ease bad period pains.(Read our guide to yoga for period pain, here). Cruciferous vegetables such as broccoli, cauliflower and kale may be particularly effective. One study found that eating broccoli reduced the type of estrogen linked with breast cancer ( 12). Protein How about foods containing plant oestrogens, or phytoestrogens? Some believe that these can reduce symptoms. Take, for example, parts of Asia like Japan, where women have fewer menopause symptoms. It's suggested that this might be linked to a diet that's high in soy foods, such as edamame beans and tofu. National Center for Complementary and Alternative Medicine (2019) Menopausal Symptoms and Complementary Health Practices [online] available from < https://nccih.nih.gov/health/menopause/menopausesymptoms> [last accessed 28/03/2019] View 7 Day Menopause Diet Meal Plan PDF Day 4: Thursday Breakfast: Breakfast Blues Porridge Lunch: Mixed Bean Salad

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They may taste delicious, but spicy dishes can trigger the symptoms of hot flashes, night sweats, and other temperature issues associated with menopause. That doesn’t mean you have to sacrifice flavour, though – switch out those chilli flakes for the likes of cumin, turmeric and sweet paprika. Wine For some women these effects could be sufficient to help relieve menopausal symptoms, particularly hot flushes. It is worth knowing that: Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips. Menopausing will also celebrate the sharing of stories, enabling women to feel less alone and more understood and talk openly and positively about menopause. No more scaremongering: just evidence-based info,no shame: real women, real menopause stories, real empathy, real community, honest, no-holds-barred advice: Dry vagina? Zero sex drive? Hair loss? We’ve got it covered. Taking a vitamin D supplement is especially important during menopause, because it helps your bones to absorb calcium. “After women have experienced the menopause, they may have lost up to 20 per cent of their bone density, therefore it’s vital to increase your uptake,” adds Dr Zabala. Oily Fish It’s one of the best books on menopause diet for women over 40 years. Add it to your bedside collection to find useful tips on managing your weight and beating menopausal fatigue. Key Takeaways:The Menopause Switch is a remarkable book on perimenopause and menopause struggles by Dr. Carissa Alinat, containing useful advice to help women manage their menopausal symptoms naturally. Healthy fats, such as those found in olive oil, avocado, and oily fish like salmon and trout, should be enjoyed daily. They help to manufacture your hormones and they support your brain, heart, and joint health, says Southern. “Plus, they keep you fuller for longer, so can help reduce sugar cravings,” she says. Did you know? Protein is one of the biggest weapons in the heading-towards-middle-age diet, and experts share that we ought to be consuming this at every meal. Not only does protein help regulate blood sugar, but it makes you feel fuller, and therefore you are likely to consume less. Foods containing protein include eggs, dairy, meat, and fish, and there are plenty of vegan protein sources, too, like nuts and seeds - it's a pretty extensive list. foods containing plant oestrogens (such as soya and linseeds) are also heart friendly so it’s worth trying to include calcium-enriched soya products like milk, yoghurts, soya and linseed bread or edamame beans two to three times each day before opting for supplements. Diet can play an important role in influencing how the menopause. Hormonal changes that occur during menopause have various effects on the body, and a good diet can help manage certain symptoms.