What can you do to support your heart health?
Did you know that heart disease continues to be the leading cause of death in women after the menopause?
- Increase your fibre intake (wholegrains / vegetables / pulses / nuts / seeds). This helps lower bad cholesterol. It also makes you feel fuller and relieves constipation
- Increase the good fats such as polyunsaturated fatty acids called Omega 3 which are found in small fatty fishes (sardines / mackerels), walnuts, flaxseeds, rapeseed and linseed oils
- Ban trans fats found in ultra-processed foods (processed meats, cereal bars, biscuits, crisps, fizzy drinks)
- Reduce salt intake by using herbs and spices
What can you do about your metabolism slowing down?
- Go for complex carbohydrates to avoid blood sugar spikes
- Adopt 3 regular meals, avoid skipping meals and don’t go for a restrictive diet
- Aim for a good sleep (ideally 7-8 hrs) and reduce your level of stress
- Be physically active: avoid long periods of sitting down and aim to be active for at least 150 minutes over a week including weightbearing activities on two or more days
What type of foods can make menopausal symptoms worse?
- Alcohol, caffeine, spicy foods
- Ultra-processed foods (processed meats, cereal bars, biscuits, crisps, fizzy drinks)
- Foods high in saturated fats, salt, and sugar
Which nutrients and micronutrients can help to alleviate menopausal symptoms?
- Vitamin D, Calcium and Magnesium support bone health
- High protein intake with a good balance between animal protein and plant-based
- Sources (1-2 servings of fish/week), lean meat, eggs, beans, peas, and soy products)
- Omega 3/magnesium citrate or bisglycinate / zinc / selenium/ vitamin B complex / calcium are micronutrients that help with mood, anxiety, sleep/memory disorder & dry skin
Always seek professional advice before taking supplements as they are not without side-effects and can potentially interfere with other prescribed medication.