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.

Speak soon

Muriel

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