Menopause diet: How eating more dairy and fat could ease uncomfortable symptoms

Lisa Snowdon details the symptoms of her early menopause

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Menopause is renowned for a number of side effects, including hot flushes and mood fluctuations. There are also some less common symptoms that some women experience, including hair loss or brittle nails. But, there are some dietary changes that experts say can ease many of these symptoms.

Nutritionist Gail Madalena, spoke to Express.co.uk on behalf of Puresport to discuss some of the ways in which diet can benefit women during this time in their life.

Which symptoms are most common during menopause?

There are a number of symptoms commonly associated with menopause, as well as some are lesser-known side effects.

Ms Madalena told Express.co.uk: “Not everyone does experience symptoms of perimenopause; in fact, some women may just notice that their periods become irregular and eventually stop.

“However, other common symptoms include vaginal dryness and soreness, hot flashes, night sweat, issues with sleeping and also mood fluctuations.

“Weight gain can also become an issue and some females may experience a noticeable slowing down of their metabolism.”

Perimenopause and menopause can also cause chaos for your skin, as well as some additional side effects which some women may find embarrassing or uncomfortable.

Ms Madalena added: “There are also some less common signs of perimenopause; itchy skin is one symptom. Due to lower oestrogen levels, skin can become dry and irritable, and this can also affect skin on the scalp, plus the mouth may feel dryer too.

“You might also notice that your hair starts to become thinner; again due to lower oestrogen levels, so using a moisturiser morning and evening can help. Less oestrogen also causes brittle nails as well as excess sweating.

“A drop in oestrogen also affects the levels of calcium in bones leading to an increased risk in osteoporosis. “

What dietary changes can help to ease symptoms of menopause?

While medical intervention is certainly one avenue which works to help some women with any discomfort or symptoms they may experience during menopause, there are also lifestyle changes that could have a positive impact.

According to Ms Madalena, some dietary changes can help to reduce the risk of developing certain symptoms and ease others.

Among these, perhaps surprisingly, are increasing your dairy and fat intake.

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Eating more dairy

Although too much dairy is often cited as bad for weight gain, eating it as part of a balanced diet is vital for nutrient intake.

This is particularly true during menopause when many women are prone to osteoporosis and brittle bones.

With a reduction in bone strength and an increase in the risk of fractures, Ms Madalena explained that dairy products contain specific nutrients, including calcium, which can help improve bone health.

She added: “Cheese, yoghurt, milk and butter are all dairy foods that can be included, in moderation, into your daily diet.”

However, dairy products aren’t the only way to get calcium into your diet.

Ms Madalena said: “Non-dairy, calcium-rich foods include green leafy vegetables such as collard greens, spinach and kale, seeds, sardines, beans, lentils and fortified foods such as bread and cereal.”

Make sure to eat enough fat

Fat had quite a bad reputation when it comes to diet, particularly for those who are conscious of their weight.

However, as Gail pointed out: “Fat doesn’t necessarily make you fat”.

Omega-3 fats are especially useful during menopause, as they can help with mood regulation and ease joint pain.

Gail said: “During menopause, we produce fewer hormones, so eating fewer fats would only contribute to this further.

“Try eating two to three portions of oily fish a week, with other omega-3 options being flaxseed, chia seeds and walnuts.

“Omega-3 can also help improve moods, reduce inflammation which may alleviate joint pain and stiffness, as well as help to lubricate the body; important for avoiding vaginal dryness”

When does menopause typically occur?

Menopause typically occurs between the ages of 45 and 55.

The NHS describes menopause as a time when a woman “stops having periods and is no longer able to get pregnant naturally”.

This transitional time is usually when side effects kick in, however, some women can begin to experience symptoms of menopause as early as 10 years before it takes place.

Perimenopause means “around menopause” and refers to the time during which your body begins to transition to menopause.

Similarly, this period of life also comes with an array of side effects.

Women can start perimenopause at various ages, with most women beginning to experience the symptoms of perimenopause in their mid-40s.

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