Food to help with the menopause
The menopause is an important time of change for a woman. Your body goes through many physical changes, and you may experience emotional challenges. However, it’s important to remember that you aren’t alone in this journey – many other women have been through the same thing! In this blog I would like to outline some of the medical benefits of food during the menopause and provide ideas on how to continue eating well and feeling good about yourself during this time.
The importance of a balanced diet in menopause
Menopause is a normal part of life, but there are some things you can do to help ease the symptoms. A balanced diet will help you to feel your best during this time.
A healthy diet can also reduce your risk of heart disease and osteoporosis, two conditions that are common among postmenopausal women. For example, eating foods that contain omega-3 fats (the kind found in oily fish, flaxseeds, and walnuts) may lower the risk of breast cancer by as much as 30 percent. Other good sources of dietary fibre include whole grains such as brown rice and oats; fruits like apples or pears; vegetables such as carrots or broccoli; beans; lentils and seeds like pumpkin seeds or sunflower seeds. In addition to providing you with essential nutrients for tissue growth (such as calcium), calcium-rich foods will help build strong bones, while strengthening muscles throughout your body.
Live foods such as fresh fruit juice made from organic produce also have health benefits because they contain high levels of phytonutrients that help protect against cancer development by neutralising toxins inside cells.
Food to balance blood sugar levels and reduce stress during menopause
Menopause is a natural process that occurs in women as they age. It can cause many symptoms, including hot flashes and mood swings. If you suffer from menopause symptoms, you might be able to manage them by eating a balanced diet.
- Eat regularly. Menstrual cycles often become irregular during menopause because of changes in hormone levels and other factors. Eating regularly can help keep your blood sugar levels regulated so you don’t feel hungry or even lightheaded at times when you need to focus on work or other tasks.
- Choose healthy options for snacks and meals when possible. Include a good balance of proteins, carbohydrates (such as whole grains), fats (like olive oil) and vegetables in each meal or snack; make sure the meal doesn’t have too much salt (sodium). It is also important that you drink enough water throughout the day; check with your doctor about how much water is right for you based on your age and activity level during this process of change!
- Don’t forget to exercise! Exercise helps reduce stress hormones which may contribute towards mood swings during this time period too – so try something like yoga, walking or a body strengthening class at least once per week if possible!
Brassicas to support liver function in menopause
You can support this amazing organ by including cruciferous vegetables in your diet on a regular basis. Cruciferous vegetables include cabbage, brussels sprouts, and broccoli amongst others. These vegetables provide nutrients which support detoxification of hormones in the liver. They also contain compounds called glycosylates that provide extra protection against cancer formation.
A good rule of thumb is to aim for 3-5 servings of cruciferous vegetables per week at least one serve should be raw (except when cooking). To further reduce toxic load, it’s recommended that you cut down alcohol intake or substitute with other beverages such as water or tea/coffee with lemon juice squeezed into it if desired.
The ideas and suggestions in this blog are designed to support your menopause and help you feel good about yourself. As always, if you are concerned about any menopausal symptoms, we recommend you also consult with your GP.
Dido’s top recipes for an easier menopause
Flaxseed crackers
80g Flaxseeds
75ml warm water
95g quinoa ½ tsp baking powder
½ tsp salt
1 tsp olive oil
½ tsp dried chilli flakes, salt + pepper
Soak the seeds in the water for 15 minutes. Preheat oven to 190c.
Make the quinoa flour by grinding it in a food processor or coffee grinder (I didn’t grind this too fine as prefer some texture – grind to your taste)
Add the soaked linseeds and all other ingredients – whizz until combined.
Push the mixture into an oiled 20cm x 20cm baking tray.
Bake for 15-30 minutes – keep checking – it will be done when it feels brittle not soggy!
Miso dip
3 tablespoons white miso
1 tablespoon of mirin
1 tablespoon maple syrup
3 tablespoons of crème fraiche, salt +pepper
Blitz up together – season to taste, adding any more of the ingredients to suit your taste
Brussel sprout ‘slaw
100g Brussel sprout
100g red cabbage
100g carrots
120g tahini
1 tablespoon of lemon juice
¼ tsp garlic
¼ tsp sea salt
80ml water
Salt + pepper
Finely shred the vegetables – either by hand or with a food processor
Blitz up all ingredients for the dressing together, season to taste, adding more water if needed
Fig and chocolate energy balls
350g dried figs
55g crystallised ginger
½ tsp ground cinnamon
Pinch of nutmeg
Pinch of ground cloves
85g dark chocolate, melted
Put the figs, ginger and spices into a food processor and whizz until combined
Mould the mixture into balls onto a tray lined with greaseproof paper
Chill
Melt the chocolate
Roll the chilled balls in the melted chocolate and fridge to chill again
Get in touch
For healthy and nutritious catering ideas, feel free to contact us for a free, no-obligation quote. Contact us today at 07796 274028 or drop us an email at [email protected]. Our bespoke, fine food catering company is based in Thame, Oxfordshire, and we can cater across many of the adjoining counties, including Buckinghamshire and Berkshire areas.
