Menopause is when your period stops for 12 consecutive months and usually occurs between the ages of 45-55 years. However, this may be different for every woman. During menopause, we produce less of a hormone called oestrogen which may lead to menopause symptoms and changes in our health in the short and long term.

All women will experience menopause differently. Some may experience little to no symptoms whereas some women may have quite severe symptoms which may impact their everyday life. The most common symptoms are hot flashes and night sweats. Other symptoms may include mood changes (including anxiety and depression), reduced muscle mass, sleep disturbances and headaches.

There are a range of actions and lifestyle changes that you can implement to alleviate symptoms of menopause. These include eating a healthy and varied diet and increasing your activity levels. These combined can help lower the risk of some long-term health concerns linked with menopause that we may not be aware of including osteoporosis (a condition that weakens bones) and cardiovascular disease (heart disease and stroke) and prevent weight gain.

Eating plenty of fruits, vegetables, high-fibre foods, such as wholegrains; dairy or dairy alternatives, a range of protein sources, including beans, peas and lentils and, small amounts of unsaturated fats, such as olive or rapeseed oil.

Weight Gain

During menopause, muscle mass may be reduced which results in the need for fewer calories. Over time this may lead to weight gain. It is important to be aware of the amount of calories you consume, portion sizes and doing more physical activity to prevent weight gain. Ways to increase physical activity may include a 30-minute brisk walk per day, going about daily activities such as cleaning or engaging in any form of movement that makes you happy.

Bone Health

From the age of 35, we slowly lose calcium from our bones. Losing oestrogen during menopause increases the rate of loss which may increase the risk of osteoporosis. Choosing a variety of foods and consuming plenty of fruit and vegetables and dairy foods help to increase our calcium intake. Typically aiming for 2-3 portions of calcium-rich foods every day which may include:

• 200ml glass of semi-skimmed milk
• Matchbox size piece of cheese
• A small yoghurt

Heart Health

Menopause may increase your risk of developing heart disease. Eating a heart-healthy diet can help to lower cholesterol levels and blood pressure. Making small changes to your diet may help reduce the risk of developing heart disease. These include:

• Switching from saturated fats to unsaturated fats by cutting down on fatty meats or choosing different cooking options such as grilling rather than frying
• Including meals based on fish, nuts, beans or pulses at least once or twice each week
• Aim for at least two portions of fish per week, one of which should be oily fish.
• Switching to high fibre foods such as wholegrain bread, high fibre breakfast and brown rice.

Here at GourmetFuel, we have a large variety of meals that can support your journey to a healthier lifestyle and help alleviate menopause symptoms: Mixed Berry & Homemade Granola Parfait, Superfood Chicken Salad, Baked Salmon, Brown Rice and Broccoli, Tofu Veggie Noodles, Turkey Meatballs with Broccoli & Brown Pasta, Chickpea Cookie. 

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