by Sophie Pelham-Burn NMEDSCI, ANUTR Can nutrition help during menopause?
➢ Phytoestrogens Soy isoflavones and lignans are both phytoestrogens . A few studies created some controversy about whether or not they are good to include , but some recent meta - analyses have shown they are likely to provide a benefit in preventing hot flushes . Including small portions regularly throughout the day rather than one big portion per day seems to have the best effect , but it may take 2 - 3 months before the benefit is seen . Try increasing your intake of calcium - fortified soy yoghurts and milk , tofu , tempeh , edamame and miso to get more soy isoflavones into your diet . Lignans are found in flaxseeds , whole grains , legumes and some vegetables . Most soy products can also count towards your protein intake and there is some emerging evidence that including soy in the diet can improve heart health as well . Estrogen has a fairly complicated relationship with nitric oxide , which has a role in relaxing blood vessels . It seems the phytoestrogens in soy can mimic the effect of estrogen to dilate blood vessels , which can help reduce blood pressure .
➢ Calcium and vitamin D Both calcium and vitamin D are super important in keeping your bones as strong as possible for as long as possible . Calcium can be obtained through dairy products or fortified substitutes , tinned fish with the bones in such as sardines or mackerel , dried apricots and figs , and leafy green vegetables ( go for a nice big portion sizes with the leafy green veg ). You should aim for 3 portions of calcium - rich foods per day . Vitamin D is mostly synthesised in the skin from sunlight , but that only happens when the sun is at the right zenith angle during the summer months . As we get older our ability to make vitamin D drops dramatically so supplementation is usually recommended , especially in the winter months . Your GP should be able to check your levels with a simple blood test and advise you accordingly . Vitamin K is also really important in bone health and is mostly found in leafy green veg , so go big on all the different types of green leafy veg !
➢ Omega 3 Omega 3 ’ s are a group of fats whose role in brain / nerve and heart health is very well established . The longer - chain ones ( DHA and EPA ) can be made in the body from the short version , ALA although humans can only convert about 10 % of the ALA we consume to the longer versions so it ’ s best to try to obtain DHA and EPA from the diet . One portion of oily fish per week and one portion of white fish is usually enough to cover your needs . If you really don ’ t like fish or you struggle to hit this target it would be a good idea to have a supplement . Vegans can supplement with an algae version to ensure they are getting enough . ➢ Exercise Ok so it ’ s not nutrition , but exercise has been demonstrated to help with almost all menopause symptoms in some way or another . In particular , lifting weights is great for overall health and wellbeing and of course maintaining muscle mass and bone density . The technique is absolutely key when you start lifting weights , so after getting cleared by your doctor for this type of exercise , get down to the gym and hire a PT for a few sessions to get you going .
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