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For some women the emotional and physical rollercoaster of perimenopause and menopause may feel like it’s never ending. The hot flashes, mood swings and low energy can affect daily life as the estrogen decreases.1, 2

Healthy diet, easy menopause

Studies show that following a healthy lifestyle has many benefits, and can help you cope with menopause.3, 4 A healthy diet can also protect you against heart disease and osteoporosis.3, 4

The body during menopause

As estrogen declines, the metabolism slows down, which can lead to weight gain.4 Being overweight makes hot flashes worse and increases the risk of heart disease and diabetes.3 And it can affect cholesterol levels and how the body digests carbs.4

Ingredients of a healthy diet2, 3

A well-balanced diet should include five portions of fruit and vegetables daily, lean proteins, whole grains, plant-based foods, and foods rich in calcium. Choose unrefined foods over convenience food, and foods that are high in healthy fats. Consume sugar in moderation.

Don’t overdo the caffeine or alcohol. It can disturb your sleep, worsen hot flashes, and increase the risk of osteoporosis.

Being in menopause doesn’t mean you need to follow a strict diet. Find a diet that suits your lifestyle and taste.

Foods to enjoy

The following foods can relieve menopause symptoms such as hot flashes, poor sleep, and low bone density.4

Foods to avoid4

As mentioned above, alcohol and caffeine can disturb sleep. Other foods to avoid include spicy food, which is linked to an increase in hot flashes and anxiety, and foods high in salt, which can put you at risk of lower bone density.

Take the symptoms questionnaire before your next appointment and take it with to discuss with your doctor.