5 things you need to include in your diet post menopause
Have you ever wondered if what you eat OR don’t eat is having an impact on your menopause symptoms?
Well the answer is YES!!
Your body will give you subtle clues about what it needs and it is usually in the symptoms you are having.
There is so much information out there in the virtual world that it can be confusing what you should and shouldn’t be eating BUT there are a number of basics that should be included in your diet daily.
These nutrients will not only support the reduction of some of your menopause symptoms BUT also support healthy aging, bone protection, improve your mood and improve your gut health.
Calcium
Calcium is one of those minerals that you are probably most familiar about.
It is needed to support bone and tooth health BUT it doesn't just end there.
Calcium is used to help regulate your heart rhythm, supports nerve function, is needed in blood clotting and helps your muscles to contract. It is also involved with your insulin production.
Calcium is important post menopause because you have lost some of your bone protective properties leaving you more prone to bone damage and your chances of heart disease increase. You may also find you struggle with insulin regulation.
Great sources of calcium include:
Soft fish bones and tinned fish: Whitebait and sardines Tinned salmon, sardines and mackerel These fish also contain Vitamin D so will help absorption of calcium.
Fermented foods: yogurt, cottage cheese kefir soya yoghurt, Kato and kimchi.
Plant based foods: Chinese lettuce, pak choy, kale, broccoli, spinach pluses soya beans almonds and sesame seeds.
Things to remember about calcium:
Calcium requires Vitamin D and magnesium to help it be properly absorbed into your body - more about these later!
Calcium also needs essential fatty acids to help it be absorbed. Think oily fish, nuts, seeds and their oils. It is also worth thinking about the pre and pro biotic foods you eat as these foods appear to increase the amount of calcium you absorb.
You can find pre-biotic foods in fruits and vegetables. You can find probiotics in fermented foods. BEWARE Salt can make you excrete calcium in your urine and coffee can mess with calcium absorption.
Cruciferous Vegetables
Cruciferous vegetables are jam packed with a range of vitamins, minerals and phytonutrients that will support your body to reduce inflammation, reduce risk of diseases such as a heart disease and are amazing at supporting your body to detoxify.
Cruciferous vegetables are great to be included at menopause as they support your body to remove toxins, old hormones and keep your bowels moving helping to reduce hormone related menopause symptoms.
What vegetables are cruciferous?
arugula, bok choy, broccoli, broccoli Romanesco, Brussels sprouts, cabbage, cauliflower, Chinese broccoli, Chinese cabbage, collard greens, garden cress, horseradish, kale, kohlrabi, mustard, radish, turnips, wasabi and watercress.
Things to remember about Cruciferous Vegetables:
Beware If you are taking blood thinning or thyroid medication some of these vegetables can interact with your medications.
These vegetables are best eaten lightly cooked to get the most benefit from them. Increase the amounts you eat slowly as the increase in fibre can cause temporary bloating until the bacteria in your gut becomes accustom to the changes.
Magnesium
Magnesium works closely with calcium to provide strong bones.
It helps in the relaxation of muscles, the normal rhythm of your heart and nerve impulse.
Magnesium is also known as the 'anti-stress' mineral.
The list of magnesium's uses also includes blood clotting, DNA repair and the formations of enzymes that help you break down carbohydrates and fats.
Great sources of Magnesium include:
Leafy Green vegetables: think herbs salad leaves some of your cruciferous vegetables.
Whole grains: Brown rice, buckwheat groats, wheat germ, quinoa and oats.
Other things to get excited about: dark chocolate and cacao; almonds, cashews and peanuts; Beans; avocado and pumpkin seeds.
Things to remember about Magnesium:
Magnesium can also get into your body via the skin that is why I often recommend taking Epsom Salts baths.
You need to soak in a warm bath with around a cup of the salts in for twenty minutes (or more if you can).
If you can repeat this 3 times a week you will get the maximum benefit.
Epsom Salt baths are a great way to aid sleep as well as relaxing tired muscles.
Beware of taking magnesium supplements without advice as some forms can cause diarrhoea.
Vitamin B12 foods
B12 has a number important roles in the body: it supports the replication of your DNA so is vital for healthy cell formation energy production the formation of haemoglobin and red blood cells sleep as linked with the production of melatonin Hormonal imbalances at menopause can leave you B12 deficient leaving you with fatigue and brain fog.
Great sources of Vitamin B12:
Organic root vegetables: carrots, turnip, parsnips, radish, beetroot, potatoes and onions.
Red meat: liver, poultry and game are all good sources.
Oily Fish: sardines, mackerel, tuna and salmon.
Other things to get excited about: eggs, dairy, fermented foods - Yogurt, kefir, tempeh, miso, kimchi, sauerkraut and pickles.
Things to remember about Vitamin B12 foods:
B12 is not made in the animals or plants BUT from bacteria, fungi and algae that grown on and in them.
The absorption of B12 in the body is complex and you will be at a higher risk of deficiency if you have any of the following:
low stomach acid
stomach ulcers or are taking antacids
pernicious anaemia
a vegan diet
not having a balance of the other B vitamins.
Vitamin D
Vitamin D is often called the SUNSHINE vitamin because you can create your own with enough sunlight on your skin.
You can also get some vitamin D from the food that you eat.
BUT it is found in very few foods and these won't supply you with enough on their own.
Vitamin D is important in the health of your bones and teeth; it helps support your immune systems and plays a part in regulating your blood sugar levels.
It is also linked to SAD and mood disorders.
Where will you find Vitamin D?
Oily fish: Think about herring, sardines, halibut and mackerel.
Mushrooms: Shiitake mushrooms, Chestnut mushrooms. The vitamin D levels can be increased slightly by putting them on a windowsill around 20 minutes before you want to eat them.
Egg yolks: The yolks can give you a small amount of vitamin D.
Things to remember about Vitamin D:
In the UK the best way to support your vitamin D levels between April and September is by daily skin exposure.
Around 20 minutes a day should be enough for most people.
You will need to think about vitamin D supplementation in the winter months and also if: your weight would classify you as obese as the fat cells can compromise the formation of vitamin D you have dark skin and are living away from the tropical regions you have religious or ethical reasons to keep your skin covered at all times
You can buy online vitamin d tests for around £30 that will highlight your levels and the amount of supplementation you need.
Are you including these nutrients in your diet everyday or are there some that need adding in?
If you are still struggling to understand what you should and shouldn’t be including in your diet post menopause then I can support you. From online self study courses to one-to-one consultations I have a level of support that is just right for you.
You can get in touch here.
Lesley xx