Menopause can be a challenging time for many women, with symptoms like weight gain, hot flushes, and mood swings. This article explores evidence-based food and lifestyle practices to ease the menopause transition and promote overall wellness.

During menopause, declining oestrogen and progesterone levels play a significant role in symptoms such as increased cardiovascular risks and changes in metabolism. Implementing lifestyle and dietary changes can mitigate these effects.

Increasing protein intake can preserve muscle mass and improve metabolic health. It's advisable to aim for 1.5g of protein per kilogram of body weight daily, focusing on plant-based proteins like legumes, nuts, and seeds.

Eating at least three servings of fruits and vegetables per meal can reduce menopause symptoms, improve heart health, and aid in weight management. Aim for around 800g per day of diverse produce.

Soy products like edamame and tofu contain isoflavones with weak oestrogen-like effects, potentially reducing hot flushes. Women should aim for 25 to 50g of soy daily for optimal benefits.

With lowered calcium absorption post-menopause, consuming foods rich in calcium like yoghurt, tofu, and green leafy vegetables helps maintain bone health.

Along with dietary choices, incorporating consistent hydration and exercise can help balance menopausal symptoms. Drinking ample water regulates body functions and aids digestion while exercise improves mood, strength, and heart health.

Combining strength training with cardiovascular workouts offers numerous health benefits. Some studies even suggest cold water swimming can enhance mental and physical well-being, though personal preference plays a strong role here.

Supplements and herbs such as vitamin D and red clover might offer additional menopause relief. Ensuring adequate vitamin D, around 1000 IU daily, supports bone health and might delay early menopause.

Herbs like red clover and sage can complement dietary changes with some evidence suggesting they alleviate hot flushes and night sweats.

There is a lot that we can do with diet, lifestyle, supplements, and herbal remedies.

Overall, a diet rich in diverse foods, combined with mindful lifestyle habits, alternative therapies, and proven supplements, might ease the menopause journey. Always consult with a healthcare provider for personalized guidance.

• Include seasonal, local produce for a variety of nutrients.
• Personalized recommendations and medical advice remain crucial.
• Consistent adjustments and monitoring yield better results.