Nutritionist Yvonne O’Shaughnessy shares what you should and shouldn’t be eating to help manage symptoms like hot flushes, fatigue and bloating during menopause
We spoke to health and nutrition coach Yvonne O’Shaughnessy, who shares dietary advice to assist in the pursuit of an all-round healthy diet and more balanced hormones.
Aim to cut down on foods that are likely to bring on hot flushes and night sweats. Avoid stimulants such as coffee, alcohol and chocolate as well as spicy foods, especially at night.Processed and sugary foods such as white rice, bread and pasta will cause a sharp rise in your blood glucose level which may be followed by a sharp dip, which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead, or an oat cake with some nut butter.
Additionally, after menopause, the decline in oestrogen increases your risk of developing high blood pressure. Reducing your sodium intake may help lower this risk.Legumes, nuts and seeds such as pumpkin, sunflower, chia, flax almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.
You can find it in turkey, oats, banana, salmon, eggs and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps mood and may also support sleep and appetite which can make you feel better in yourself.It’s important to increase our intake of calcium, magnesium and vitamins D and K to maintain strong bones. Be mindful of high amounts of phosphorus – found in red meat, processed foods and fizzy drinks.
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Expert explains what foods to avoid to reduce menopause fatigue & weight gainNutritionist Yvonne O’Shaughnessy shares what you should and shouldn’t be eating to help manage symptoms like hot flushes, fatigue and bloating during menopause
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