[vc_row][vc_column][vc_column_text]

Menopause is a time in a women’s life when periods stop. This usually happens between the ages of 45-55 years. Other than loss of fertility, physical changes may happen including an increase in blood pressure, changes in cholesterol levels and weakening of the bone. This is mainly due to a drop in oestrogen levels, which can last for a few months or several years. Symptoms vary among women and include weight gain, hot flushes, night sweats, irritability, poor concentration, more frequent headaches, joint pains and irregular or heavy periods. Long-term, loss of oestrogen increases risk of heart disease and bone weakness.

Weight gain

During the menopause, muscle mass reduces, meaning fewer calories may be needed. Over time this can lead to weight gain. Being cautious about your energy intake and increasing physical activity can help prevent weight gain. Thirty minutes of brisk walking a day could lead to around 7 kg weight loss in a year and also reduce the risk of heart disease. For advice on safe effective weight control and a healthy weight loss plan, book an appointment here.

Bone health

From the age of about 35, there is a slow loss of calcium from the bone in both men and women. However, this increases during menopause because of the loss of oestrogen. Many nutrients help keep the bones healthy so it is important to follow a balanced diet. Do this by choosing a variety of foods and eating plenty of fruit and vegetables, as well as foods that are good sources of calcium. For most women, this would mean aiming for 2-3 portions of calcium-rich foods a day which can include:

• 200 ml low fat milk
• 30g (matchbox size) cheese
• 100 ml low fat yoghurt

Vitamin D is also essential in bone health. It is manufactured in the skin in response to sunlight. The time of sun exposure is important, usually between 10am to 3pm. However, especially during autumn and winter, all adults should consider taking a daily supplement containing 10mcg of vitamin D. Food sources include oily fish, cod liver oil, butter and fortified margarine, eggs and fortified cereals.

Heart health

It has been said that during menopause a women’s risk of developing heart disease goes up to the same level of a man of the same age. Here are a few lifestyle changes you can make to reduce your risk:

• Eat less saturated and trans fats and choose low fat cooking methods
• Choose foods that contain heart-friendly fats e.g. avocado, unsalted nuts and oily fish
• Reduce salt use by avoiding processed foods such as ready meals and cooking sauces
• Aim for at least 2 portions of fish a week, one which should be oily e.g. canned sardines, salmon, mackerel and tuna
• Aim to get in 5 different coloured vegetables and fruit each day
• Eat fiber containing foods every day e.g. oats, wholegrain cereals and breads as well as pulses like lentils, chickpeas and beans
• If you think you might want to take nutritional supplements, get some advice from your dietitian or doctor.

[/vc_column][/vc_row]