MOOD-SWINGS AND MENOPAUSE

Menopause marks a natural transition into the next phase of our adult life, but couple menopause with a natural decrease in metabolic rate that occurs with age and ‘The Change of Life’ can be downright depressing.

You have reached menopause when your periods have been absent for over one year. Usually in the years leading up to menopause symptoms of hormone imbalances can start to take effect. Your ovaries begin to produce less estrogen, progesterone and testosterone and your cycle may begin to change. If you are lucky you will sail through the change of life gracefully. The rest of us have to find a way to deal with debilitating symptoms such as hot flushes, fatigue, headaches, anxiety, insomnia and lack of sex drive. If this sounds all too familiar, I have some good news. Your waist doesn’t have to disappear and you don’t need to reside permanently in hormonal hell. Nutrition and lifestyle strategies will go along way to lessen your menopausal symptoms.

12 strategies to help you feel great leading up to and during menopause

Mind your metabolism

Once we reach forty we begin to lose between 0.5% and 2% of our muscle mass per year. This equates to as much as a kilo of muscle a year in some women. No wonder are arms start to jiggle when we wave. Many scientists believe that older adults should eat more protein to compensate for the slowdown in muscle repair that accompanies aging. This makes good sense, as our muscles, hormones, skin, skeleton and brain all depend on quality protein being readily available in the diet.

Balance your blood sugar levels

A study published in the Journal of Obstetric, Gynecologic and Neonatal Nursing concluded that menopausal symptoms were significantly worse when blood sugar levels were low. Eating regular low glycemic meals through out the day every three to four hours will help you manage energy levels, fatigue and headaches.

Feed your engine

Your body uses the most energy during the day, rushing to work and concentrating on tasks. Breakfast and Lunch should provide enough energy to keep your body and brain running efficiently throughout the day. Do you return home from work famished? Chances are you have starved all day. This can lead to a vicious cycle between over eating in the evening and your body storing surplus calories because it’s always hungry.

Starve your fat

Carbohydrates are our chief source of fuel, but minimise high glycemic processed carbohydrates and sugar. Eat more of your healthy complex carbohydrates during the day and ultilise more protein and vegetables in the evening. Be sure to include healthy fats like nuts, oily fish and virgin olive oil.

Put out the fire

If you suffer from hot flushes make sure you are eating regularly. Reduce your intake of coffee, alcohol and sugar. Eating five small meals day will help balance your blood sugar.

Look after your framework

Prevention is the key when it comes to bone loss. This is an ideal time to begin a regular strength training regime to preserve bone mass. It’s also a good time to ensure you are getting adequate calcium and vitamin D. A study published in 1992 showed that elderly women who took supplemental dietary calcium (with vitamin D) had a 30% less fractures (including hip fractures) than similar women who did not take supplemental calcium.

Eat more fat

Most women do not get an adequate supply of essential fats, particularly Omega 3 oils. Essential fats play an important role in hormonal and brain health. Eat omega rich fish regularly or supplement with a high quality fish oil.

Get off the diet

The D in diet stands for “DEPRIVATION”. Dieting deprives your body of essential nutrients that are crucial to your wellbeing. Low calorie restrictive dietary regimes are often low in vitamins and minerals, which can result in muscle and bone loss. Being at a healthy weight is a really important goal for hormonal health, however before you go on a crash diet seek professional help, as short term diets will do you more harm than good.

Supplements help

Many symptoms may be related to various nutritional deficiencies such as the B family of vitamins, calcium, magnesium, iron and essential fatty acids. Taking a good multivitamin is a smart way to fill in the dietary gaps.

Ten top supplements for women.