by Sophie Pelham-Burn NMEDSCI, ANUTR
The definition of menopause is when a woman ’ s periods have stopped for a period of over 12 months , due to falling levels of oestrogen and progesterone produced by the ovaries . The transition between regular periods and menopause is often referred to as perimenopause . During perimenopause , oestrogen and progesterone levels fluctuate in what can feel like fairly unpredictable ways . Since we have estrogen and progesterone receptors in pretty much every tissue and system in the body , it ’ s no surprise that when levels of these hormones fluctuate they can cause so many different symptoms . Having lower levels of these hormones post - menopause also has some downsides , such as lower bone mineral density increases the risk of fractures , higher risk of heart disease and also higher risk of breast cancer . Having lower levels of these hormones post - menopause also has some downsides , such as lower bone mineral density increases the risk of fractures , higher risk of heart disease and also higher risk of breast cancer .
So is there anything we can do with diet to help reduce the symptoms of perimenopause and reduce the risk of adverse health outcomes after menopause ? Thankfully , the answer is yes , and if you ’ re reading this magazine , you ’ ve probably already done the biggest thing to help both scenarios ; quit the booze ! Independent other factor , alcohol increases the risk of breast cancer in a dose - dependent manner of any ( that is to say , the more you drink the higher your risk ), and also decreases bone mineral density . The research around heart disease and alcohol in women is slightly less clear but still points towards being detrimental especially when you factor in all of the other aspects of life that alcohol has an effect on ( reduced diet quality , reduced participation in sports etc .). During perimenopause alcohol also makes night sweats and hot flashes worse increases insomnia and worsens symptoms of anxiety and depression . With all that in mind , alcohol is definitely the main culprit to cut out , but what else ?
The only other one that seems to have a consistent effect is caffeine worsening hot flashes so if that ’ s something you struggle with try going for fruity / herbal teas and decaf versions to see if that helps . Otherwise , when it comes to diet it ’ s much more about what to include rather than exclude rather than exclude ➢ Protein Making sure you have an adequate protein intake at regular intervals throughout the day can help slow down the rate of muscle loss seen during and after menopause . That in turn can help manage how quickly the metabolism slows and help with weight management . Protein is also super important but often overlooked , in keeping bones strong too . Aim for about 1 . 2 - 1 . 4 g per kg body weight per day , split into 3 or 4 meals / snacks at breakfast , lunch , afternoon snack and dinner ( depending on what time you eat dinner , you may not want the afternoon snack ). .
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