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Protein: Muscle and Metabolism Wellness

Protein intake is of significance to maintain muscle and help in the metabolic activities which may diminish with ageing. Some of the sources consist of lean meat, fish, eggs, beans such as lentils and chickpeas, tofu, nuts and seeds. During menopause, it is good to have a mixture of proteins throughout the day to maintain strong muscles and have a constant metabolism rate.

Fibre: Aiding Digestion and Heart Health

Good sources include whole grains such as brown rice and oats, a wide range of fruits and vegetables, and pulses including beans and lentils. Aim to consume at least 25 grams of fibre daily. Increasing your fibre intake gradually and drinking plenty of water helps avoid digestive discomfort.Phytotestrogens: Natural Symptom Relief. 

Certain plant compounds called phytoestrogens can mimic oestrogen thus they can relieve menopause symptoms such as hot flushes. Sources such as tofu and edamame, flaxseeds, chickpeas, and lentils are rich sources of soya. You should consume them as an element of your general diet but not supplements.

Good Fats: Brain, Heart, and Hormone Support.

Healthy unsaturated fats are good in promoting the health of the brain, cardiovascular performance and in hormone synthesis. Have olive oil, avocado, nuts, seeds, and oily fish i.e. salmon and mackerel. Attempt to restrict the saturated and trans fats in fast foods and fatty meat products.

Complex Carbohydrates: Lasting Energy

Complex carbohydrates are associated with constant energy release and normalisation of blood sugar levels. A good choice is wholegrain bread and pasta, brown rice, and sweet potatoes. Refined carbohydrates should be avoided such as white bread and snacks rich in sugar to avoid dips and undesired weight gain.

Hydration: Essential for Wellbeing

Adequate hydration supports every bodily function and can help reduce symptom severity. Drink plenty of water, herbal teas, and milk. Aim for 1.5 to 2 litres of fluids daily. Minimise caffeine and alcohol consumption, as these can lead to dehydration.

Vitamins B 12 and Magnesium: Supporting Energy and Muscle.

These are also nutrients that are essential to support energy and good muscle activity. They are rich in meat, dairy, nuts, whole grains and leafy green vegetables. Supplements should be considered particularly when you are a vegetarian, vegan or are older as absorption may decrease.