| Foods to Avoid | | | | in essential fatty adds which also help reduce joint |
| In general, the typical Western diet of white flour, | | | | pain, risk of heart disease. |
| and full-fat dairy and meat is not only unhealthy | | | | Foods from the brassica vegetable family also |
| but also contributes to hot flashes. | | | | help protect against estrogen-sensitive cancers, |
| Avoid chemicals that mimic estrogens | | | | including breast cancer and cervix cancer, and |
| (xenoestrogens) found in pesticides or herbicides | | | | balance hormones. These include cabbage, broccoli, |
| by eating organic foods. | | | | pak choi. Brussels sprouts, cauliflower, kale, |
| Intensively reared animals have often been | | | | kohlrabi, mustard, rutabaga and turnips. |
| treated with antibiotics and hormones, another | | | | Brazil nuts and sesame seeds are a better source |
| reason to eat organic meat and chicken. | | | | of calcium than cows' milk. |
| Minimize your exposure to foods stored in plastic | | | | Live, low-fat yoghurt increases healthy bacteria in |
| containers and never heat or microwave food in | | | | the gut, which aids absorption of nutrients from |
| plastic containers - as they will leach | | | | your diet. |
| xenoestrogens. | | | | Vitamin B12 has been shown to reduce irritability, |
| Cut down on all caffeine, fizzy cola-type drinks, | | | | bloating and headaches associated with the |
| sugar, chocolate and too much alcohol, which all | | | | menopause and is found in oily fish, eggs and |
| act as stimulants and trigger blood sugar | | | | meats. |
| problems, | | | | Potassium and pantothenic acid (vitamin B5) help |
| Friendly Foods | | | | support adrenal function. They are found in |
| Increase your intake of fresh, locally grown and | | | | wholegrains such as brown rice, amaranth, barley, |
| preferably organic fruits and vegetables. | | | | quinoa, salmon, tomatoes, broccoli, cauliflower, |
| Fermented soya-based foods are truly one of the | | | | avocado, dried apricots, banana, cantaloupe melon, |
| best foods for managing the symptoms | | | | oranges and fish. |
| associated with the menopause. Soya contains | | | | Use dried seaweeds such as kombu in your |
| isoflavones (phyto-estrogens), which have | | | | cooking and stir-fries, as seaweed is rich in iodine |
| estrogen-like effects on the body and block the | | | | (which supports the thyroid) and calcium. |
| harmful effects of estrogens and xenoestrogens. | | | | Eat organic foods including meat, chicken, |
| There has been much misinformation written | | | | vegetables and fruits to avoid ingesting too many |
| about about soya, but soya foods in their | | | | toxins from herbicides and pesticides. |
| traditional forms of miso, soya sauce and tempeh | | | | Folic acid found in wheatgerm, eggs, leafy greens, |
| (a fermented form of soya) are all rich in | | | | calves' and chicken liver, dried yeast and boiled |
| isoflavones which have been proven to reduce | | | | beetroot is very important during the menopause |
| the risk of developing cancers. But they are best | | | | to protect the bones. |
| eaten cooked. | | | | Include garlic in your diet, which helps to keep |
| Eat more organic tofu and use soya, rice or | | | | cholesterol levels in check. |
| almond milks. | | | | Drink more spring water which helps to regulate |
| Isoflavones are also found in chickpeas, lentils, | | | | body temperature. |
| alfalfa, fennel, kidney beans, sunflower, pumpkin | | | | Avoid very hot drinks and hot spicy foods. |
| and sesame seeds, Brazil nuts, walnuts and | | | | !f you have trouble sleeping, try valerian and |
| linseeds. All seeds and their unrefined oils are rich | | | | passionflower teas. |