Menopause

Diet

Exercise

Support

 

34 symptoms of menopause

Menopause is a woman's last period.  The average age of menopause is 51 years.  Some women sail through without noticing symptoms until their periods stop.  Peri-menopause, which is the period of time leading up to menopause, can start 10 years before .  The below list are possible symptoms that a women may experience in peri-menopause and post menopause. The good news is that not every woman will experience all of them and not everyone will experience extreme symptoms.  This list is to help you make sense of what is happening in your body.

  1. Hot flashes and night sweats

  2. Irregular periods

  3. Vaginal dryness

  4. Mood swings

  5. Loss of libido

  6. Allergies

  7. Bloating

  8. Brittle nails

  9. Change in body odour

  10. Dizziness

  11. Fatigue

  12. Hair loss

  13. Bladder incontinence

  14. Heart palpitations

  15. Weight gain

  16. Osteoporosis

  17. Anxiety

  18. Concentration difficulties

  19. Depression

  20. Irritability

  21. Memory loss

  22. Panic attacks

  23. Breast pain

  24. Digestive problems

  25. Oral health problems

  26. Itching/the feeling of ants under the skin

  27. Muscle pain

  28. Tingling hands or feet

  29. Asthma

  30. Dry eyes

  31. Dry mouth

  32. Unwanted facial hair

  33. Restless leg syndrome

  34. Tinnitus

Diet

 

The number one killer in women is heart attack.  After the menopause it is imperative women protect their hearts.

Calcium and vitamin D are important to protect bones.

Other things to consider:

  • replacing saturated and mono-unsaturated fat intake with olive oil, rapeseed oil or spreads based on these oils. (the easiest way to achieve this is to minimise the intake of animal based fat)

  • basing meals on starchy foods such as potatoes, bread, rice and pasta

  • choosing wholegrain varieties of starchy food

  • eating plenty of fibre-rich foods – such as oats, beans, peas, lentils, grains, seeds, fruit and vegetables, as well as wholegrain bread, and brown rice and pasta.

  • reducing the intake of sugar and food products containing refined sugars including fructose

  • eating at least 5 portions of fruit and vegetables per day

  • eating at least 2 portions of fish per week, including a portion of oily fish

  • eating at least 4 to 5 portions of unsalted nuts, seeds and legumes per week.

  • always eating breakfast

  • try to monitor the size of the portions you are eating to ensure you are not over eating

 

Exercise

As women can be at risk of osteoporosis, it is important to do weight bearing exercises such as running or yoga.

Suggestions for exercise:

  • do at least 150 minutes of moderate intensity aerobic activity or

  • 75 minutes of vigorous intensity aerobic activity or a mix of moderate and vigorous aerobic activity

  • do muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms)

 

This may be possible by:

making enjoyable activities – such as walking, cycling, swimming, aerobics and gardening – part of everyday life.

minimising sedentary activities, such as sitting for long periods watching television, at a computer or playing video games.

building activity into the working day – for example, take the stairs instead of the lift, take a walk at lunchtime.

 

Support

Are you going through menopause and just want to talk to someone about:

  • your symptoms 

  • what to do about your symptoms 

  • advice about HRT 

  • advice about diet

Make an appointment with me today.  Your first consultation is £60.00 at the Broadstone Clinic.

 
Contact Melanie

© 2020 Melanie Smith Nutritionist, ANutr