Menopause Dietary Advice

Keeping Hot Flushes at Bay

  • Breakfast – 250 ml of soya milk with porridge oats/or 100g soya yoghurt with Blueberries, 1-2 tsp of Linseed/Flaxseed powder/oil (whole flaxseeds are not absorbed hence not as effective)
  • Mid morning snack – handful of unsalted mixed nuts/fruit
  • Lunch – add 100g of Soya Yoghurt/Soya latte/soup or Salad with beans/chickpeas/ marinated Tofu
  • Dinner – stir fry vegetables with Tofu or miso soup/soy mince spaghetti/vegan sausages
    Red Clover 40 mg/daily

Prevention of Osteoporosis

  • Weight bearing exercises, under supervision (use small weights) – ideally get expert advice from an instructor for a couple of lessons
  • Walking 30 min/day, especially while sunny, improves mood, posture and balance
    Improves mood, posture and balance
  • Diet ( see Men and Women’s Health leaflet)
  • Supplement of Calcium and Vitamin D -500mg -1000mg to be taken daily depending on dietary intake.

Factors to Avoid

  • Excess Alcohol, stress, cigarettes, dairy, meat
    Salty and fried foods, saturated fats – cakes, crisps, biscuits

Avoiding Alzhiemer’s Disease

  • Yoga/Tai-Chi/Pilates – improves tone & helps pelvic floor and continence
  • Encourage group activities
  • Encourage new hobbies – Sudoku puzzle, learning a musical instrument, bridge
  • Fresh fruit/vegetables and nuts/turmeric in food
  • Spinach, especially, for vision/avoiding cataracts
  • Avoiding saturated fats –baked goods/crisps/biscuits
  • Eating fresh organic local produce, where possible

Nitu Bajekal, Consultant Gynaecologist, March 2014