I have written a few articles on the menopause as it is likely to affect us all in some shape or fashion. Whether it be directly or knowing  a relative or friend that is experiencing the symptoms.

As oestrogen levels diminish in the female body during the menopause, bone density may decrease and can contribute to brittle bones.  Increasing calcium at this time may help support a healthy bone density. Increase your intake by eating more, sardines, small fish, veg such as broccoli, and increase your milk intake. Also vitamin D is vital for strong bones i personally take a supplement this time of year when there is less sun. I also ensure i eat plenty of fish and eggs to keep my levels up.

With the menopause usually comes the feeling of fatigue and mood swings i particularly can suffer from this.  Try to increase your vitamin B6, B12 and magnesium which can improve your feeling of well being. Vitamin Bs can be found in dairy products also.  If you are vegan you may find it difficult to get enough of this vitamin, so you can try foods fortified with this, ie, yeast extracts, soya milks and some breakfast cereals. Protein also is a great way to replenish your body and energy levels after a work out.

Try to eat little and often to maintain blood sugar levels. Avoid sugary foods which can aggravate any imbalances.  Eat plenty of fresh fruit and drink plenty of water, try to keep to 2/3 litres per day. It can be difficult,  but try to limit alcohol, coffee and tea, and spicy foods as these produce heat in the body and can hinder the absorption of nutrients in the body.

Of course  nutrition comes hand in hand with regular exercise.  Check out my blog below on the best exercise to do during and after the menopause.

https://www.feelgoodwithbevfitness.com/health/getting-physical-during-and-after-the-menopause%EF%BB%BF/

I hope you find this useful

Bev xx