The Japanese have lots of bright ideas as far as diet is concerned. Japan has low levels of obesity and heart disease, and much of this has been attributed to their diet. The typical Japanese diet is high in soy in the form of tofu, soybeans, soy milk, and other products.
They also eat high amounts of oily fish and low amounts of saturated fat and refined, sugary foods. Japanese women are less likely to be bothered by hot flushes than their Western counterparts, and increasing your soy intake may help you get rid of them too.1.
Seeds – such as flax, pumpkin, sesame, sunflower seeds – and red clover isoflavones, available as capsules from pharmacists (60–80 mg per day) have a similar effect. On the opposite end of the spectrum, spicy foods, coffee and alcohol can trigger hot flushes, so these should be avoided.
It’s also important to keep an eye on your alcohol intake, as research shows that alcohol may increase the risk of breast cancer after menopause. A diet rich in red — especially processed — meat and saturated fats can also increase your risk.
Previously, there was controversy over how much of the mood changes often seen around menopause was due to hormone changes, and how much was due to other life stressors seen around this age. But there’s no longer any doubt that mood changes can be part of menopause and that keeping your blood glucose (sugar) stable can reduce irritability and sudden fatigue.
Keep chocolate and sugary foods to eat occasionally and eat ‘slow-burning’ foods to avoid sudden rises and falls in your blood sugar. Consume unrefined carbohydrates – whole grains and whole foods – nuts and seeds, and whole fruits instead of fruit juices, which can help keep blood sugar stable.
Foods high in tryptophan may make it easier for your body to produce serotonin – a brain chemical linked to protection against depression. Turkey is the classic source, but if you don’t want Christmas dinner every day, try oats, root vegetables and cheese.
You are likely to gain weight after menopause. Being overweight can increase the risk of type 2 diabetes and increase the risk of breast cancer.
The key to avoiding weight gain isn’t a crash diet—it’s making permanent changes to your diet. Key elements include:
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Managing your portion sizes. Eating on smaller plates, not eating on the go, drinking a glass or two of water and eating ‘mindfully’ can all help.
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Fill your plate with vegetables before adding more calorie-dense foods.
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Eating whole grains and whole foods ‘complex carbohydrates’ as well as proteins – from lean white meat, tofu, eggs, seeds – helps keep you satiated and helps prevent food cravings from sudden drops in blood sugar.
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Limiting sugary and processed foods.
The risk of heart disease increases after menopause, which may be linked to lower levels of the female hormone estrogen. A Mediterranean-style diet has been shown for your safety.
Menopause speeds up bone loss and increases the risk of osteoporosis. Vitamin D is important for bone health, and up to 90% of vitamin D is made in our skin when we are exposed to the sun. Oily fish, eggs and fortified cereals can help increase your vitamin D intake. One option is a 10 microgram (400 units) daily supplement – which the government recommends most people should take every day in the autumn and winter months.
Calcium is also an important building block for bones and you should try to increase its intake after menopause. Aim for three servings of dairy products daily, along with cow’s milk or alternatives with added calcium, cheese, yogurt, canned fish, tofu and seeds.
