Food advice to make it through perimenopause and menopause.

Don't get dehydrated, drink more water! During menopause, the decrease in oestrogen levels can impair the body’s ability to retain water, leading to an increased risk of dehydration. Hydration is therefore even more important to reduce menopause symptoms by helping the body adjust to the constantly changing hormone levels, as well as keeping joints lubricated, maintaining skin elasticity, and much more.

Don't go dry either! 

Dryness and dehydration may sound similar, but they are two very different things: Dehydration is due to a lack of water, while dryness results from too little oil. Get plenty of non-saturated fats from foods like oily fish (for those who eat fish), olive oil and rapeseed oil (more affordable but just as good), avocados, nuts and seeds. Often called the good fat! This is essential as our oestrogen levels goes down our cholesterol level goes up! Seeds are extremely beneficial, especially Flaxseeds (or linseeds) as they contain a phytoestrogen called lignans, which have antioxidant properties and are linked to a lower risk of developing conditions like osteoporosis, heart disease and, breast cancer.

What about carbs? 

Don't avoid carbs; instead, choose the right quantity and the good types. Good carbs help maintain a healthy blood sugar level and removing them from your diet could contribute to many symptoms such as tiredness, cravings, and low mood. Swap potatoes for sweet potatoes and include quinoa, oat, millet in your meals.

Don't forget the protein!

Protein is another important nutrient to help maintain your blood sugar levels. It also helps prevent muscle loss and maintain muscle mass. For those who don't eat animal products or would like to limit them, mushrooms (especially oyster, portobello, and chanterelle) beans, legumes, tofu, nuts, and seeds are all excellent sources of protein.

More Soy! 

As our bodies level of oestrogen decrease, it's a good idea to add more soy to our diet. Isoflavones found in soy products have an oestrogen-like effect and can significantly help with menopausal symptoms. Soya yogurt is an easy way to incorporate soy to your daily diet.

Veggies and Fruits.

The list of benefits is endless! They are rich in minerals (including calcium which decrease from the perimenopause age), antioxidants and fibre (which is a great help with those bloating symptoms), high in vitamins especially green leafy veggies that are hight in Vitamin D which helps absorb calcium, natural sweetener, the list goes on...