Sua dieta e a menopausa

Ondas de calor

The Japanese have lots of bright ideas where diet is concerned. Obesity and heart disease levels are low in Japan, and much of the credit has been given to their diet. The typical Japanese diet is high in soya in the form of tofu, soya beans, soya milk and other products.

They also eat plenty of oily fish and low levels of saturated fat and refined, sugary foods. Japanese women are less likely to be troubled by hot flushes than their Western counterparts, and increasing your soya intake may help relieve you of them too¹.

Seeds - such as linseed, pumpkin, sesame, sunflower seeds - and red clover isoflavones, available as capsules from pharmacists (60-80 milligrams a day) have a similar effect. At the opposite end of the spectrum, spicy foods, coffee and alcohol may trigger hot flushes, so are worth avoiding.

Previously, there was controversy about how much the mood swings, often seen around the menopausa, were due to hormone changes, and how much were down to other life stresses seen around this age. But there's no doubt now that mood swings can be part of menopause and keeping your blood glucose (sugar) stable can reduce irritability and counter sudden tiredness.

Keep chocolate and sugary foods for occasional treats and eat 'slow-burn' foods to avoid sudden spikes and dips in your blood sugar. Go for unrefined carbohydrates - wholegrain and wholemeal - nuts and seeds, and whole fruit rather than fruit juice can help keep blood sugar steady.

Foods high in tryptophans can make it easier for your body to manufacture serotonin - a brain chemical linked to protection from depression. Turkey is the classic source, but if you don't want Christmas dinner every day, try oats, root vegetables, and cottage cheese.

You are likely to gain weight following menopause. Being overweight can increase the risk of diabetes tipo 2 and increases your risk of breast cancer.

The key to avoiding weight gain isn't crash diets - it's sustainable changes to your diet. Key elements include:

• Managing your portion sizes. Eating from smaller plates, not eating on the go, drinking a glass or two of water and eating 'mindfully' can all help.

• Filling your plate with vegetables before you add more calorie-loaded foods.

• Eating wholegrain and wholemeal 'complex carbohydrates' as well as proteins - from lean white meat, tofu, eggs, seeds - which help keep you full and prevent food cravings from sudden drops in blood sugar.

• Limiting sugary and processed foods.

Your risk of doença cardíaca goes up after the menopause, which may be linked to lower levels of the female hormone oestrogen. A Mediterranean-style diet has been shown to protect you.

Menopause speeds bone loss and increases the chance of osteoporose. Vitamina D is vital for bone health, and up to 90% of our vitamin D is made in our skins when we're exposed to sun. Peixes oleosos, eggs and fortified cereals can help increase your vitamin D intake. An alternative is a 10 microgram (400 units) daily supplement - which the government recommends most people should take every day in the autumn and winter months.

Cálcio is also a key building block for bones and you should try to up your intake after the menopause. Aim for three portions a day of dairy, from cow's milk or alternatives with added calcium, cottage cheese, yoghurt, tinned fish, tofu and seeds.