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Eat your way to a more Manageable Menopause

Menopause is a natural and inevitable part of every woman’s life. It isn’t always an easy

transition but by adopting a healthy, balanced diet, we are better equipped to cope with


For menopausal and post-menopausal women there are aspects of the diet that are

especially important which can help lessen some of the menopausal symptoms caused

by reduced levels of estrogen as well as reducing the risk of developing cardiovascular

disease and osteoporosis. Bone Health: Calcium and vitamin D are essential in helping maintain bone density and

preventing osteoporosis. Important sources of Calcium are dairy products (milk, yogurt,

cheese), Calcium fortified products such as bread, breakfast cereals and dairy

alternatives, leafy vegetables such as kale, sesame seeds, dried figs and fish eaten with

bones. Vitamin D helps the absorption of calcium from foods and is produced in our skin

when we are exposed to sunlight. Between April and September, you will usually get

sufficient amounts of vitamin D from exposure to sunlight through time spent outdoors

and from dietary sources. Between October and March, the sunlight is not strong

enough to produce vitamin D in our skin and we have to rely on dietary sources such as

oily fish, eggs, red meat and foods fortified with vitamin D by the manufacturer, such as

fat spreads, breakfast cereals and dairy products. Heart Health: Women who are post-menopausal have an increased risk of

cardiovascular disease caused by the reduction in estrogen. There are a number of

ways in which we can help to keep our heart healthy during before, during and after

menopause. Cutting down on saturated fat and replacing it with unsaturated fats;

reducing salt intake; regularly consuming fish, including oily fish like salmon on