How can menopausal symptoms be reduced? Questions about proper nutrition and losing weight during the menopause are the main focus. We have tips from a nutritionist for you.
British nutritionist Kate Llewellyn-Waters is often consulted by menopausal women seeking help with symptoms such as hot flashes and mood swings. The nutritionist is convinced that there must be solutions beyond hormone therapy. At “dailymail.co.uk” she describes that especially a lot of fruit and vegetables in the diet could solve many problems. She recommends foods that are rich in phytoestrogen.
Against complaints in the menopause: Lose weight with fruit and vegetables
In her recommendations, Kate Llewellyn-Waters refers to a study that was already conducted in 2012. At that time one examined more than 17,400 women in the menopause, who ate more vegetables, fruit and soy and set on a ballast material-rich nutrition. The result was a significant reduction (19 percent) in hot flushes. For comparison, a control group, which scored far worse without the focus on fruit and vegetables, was used.
The nutritionist makes sees the weight loss responsible for the success of the fruit and vegetable. Specifically, she advises eating soybeans, linseed, apples, carrots, celery, fennel, parsley and pulses more often. Natural progesterone cream could also be a good supplement. However, Kate Llewellyn-Waters emphasizes in this context: “If you are taking medication, always consult your doctor first before taking dietary supplements or other herbal additives”. In general, she considers dietary supplements – including vitamins C and E or valerian for insomnia – to be a good choice.
Menopause: 30 minutes of exercise per day
Anyway, for Kate Llewellyn-Waters the right nutrition is the center of attention but by no means alone. Physical activity plays a particularly important role in determining how severe the side effects of menopause are. She emphasizes: “A study has shown that women without hot flushes exercise 3.5 hours per week. So it can be beneficial to run for 30 minutes every day, especially if the training improves the mood”.
Medical advice is especially recommended for dietary supplements
Among scientists the intake of phytoestrogen is still controversial. For example, the European Food Safety Authority advises women before and after menopause to consult a doctor before taking any food supplements. In principle, however, phytoestrogens are considered safe to the usual extent. They are also able to reduce the risk of osteoporosis.