• Delilma Nutrition

The moment of change

Hot flushes are one of the main symptoms women experience during menopause.  The degree to how the body manages menopausal symptoms does depend on genetics, medical history, diet, and emotional well-being. 

This means women would benefit from adopting different health and well-being practices to address any symptoms they may have.

Some women experience a range of uncomfortable symptoms during the change. These can continue over time and usually include;

  • Hot flushes and night sweats

  • Weight gain

  • Breast tissue changes

  • Vaginal dryness

  • Skin dryness

  • Hair thinning

  • Change in mood or sleep 

Knowing how to control these symptoms can become confusing as there are many recommendations for both natural and western remedies.


However, whichever remedy women choose to treat their symptoms. It is encouraged they start with the one they are struggling with the most and then work down the list.


Foods to support menopause

Previous diet and lifestyle can have an effect on a woman's journey through menopause. 

It suggested women should eat a diet high in fresh foods, foods high in calcium, vitamin D, and fibre to help protect against additional health issues such as cardiovascular disease and osteoporosis which can be common for women when going through the change.

Dietary sources and or supplements rich in isoflavones (legumes, lentils, and chickpeas ) and or lignans (linseeds, fruit, and vegetable) should also be consumed to provide relief from menopause as they have a similar structure to estrogen.

Women with hot flushes may want to include more cooling foods into their diet. These foods include cucumber, cabbage, cauliflower, carrots, lemon, grapefruit, apples, pears, and watermelon. It suggested eating at least two servings of these a day will enable the body's internal air conditioner to kick into action.


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