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 menopause? Our resident nutritional expert explains why nutrition and Menopause are so intrinsically linked.

  • 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

The 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.

Speak soon

Muriel

We hope this information proves useful.  Remember, if you would like further support or information on nutrition and menopause you can always book a free 10-min chat with us should you have any queries. Just visit: https://2meclinic.com/book-online/

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