Health
Managing the menopause Print E-mail
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Dietary help

Eating a low-fat healthy diet is essential. But make sure you eat plenty of calcium-rich foods like dairy products, sardines, tofu and spinach. Most women need 700mg of calcium a day, but if you have already been diagnosed with osteoporosis, aim for 1,200mg instead. You also need vitamin D, as this helps your body to absorb calcium. Sunlight is the most important source of vitamin D, but eat vitamin-D-rich foods too, like eggs, fortified margarine, fortified cereals and oily fish.

There is some evidence that plant oestrogens (phytoestrogens) can ease menopausal symptoms. Phytoestrogens have a chemical structure similar to your body’s natural oestrogen, but are not as powerful. They are found in foods like soya, beans, lentils, linseed and herbs like red clover.

Medical research has found that phytoestrogens can ease hot flushes, night sweats, insomnia and mood swings. They may also help to strengthen bones. In Japan, where women eat a diet rich in phytoestrogens, hot flushes are so rare that there are no words in the language to describe this experience. Japanese women also have lower rates of breast cancer, osteoporosis and heart disease.

To get the benefit you need around 25g of soya protein per day (around three to four servings). This can be difficult to obtain from food sources, which is why many women choose to take phytoestrogen supplements instead. Ask a pharmacist to recommend a suitable product. If you are at a high risk of developing breast cancer or have breast cancer,  avoid eating large amounts of phytoestrogens or taking phytoestrogen supplements.

Lifestyle changes

Leading a healthy lifestyle can make your symptoms more bearable – stop smoking, cut down on alcohol and reduce stress. Regular exercise will keep your bones healthy and strong, boost your mood and relieve hot flushes. For osteoporosis prevention, choose weight-bearing exercise like tennis, aerobics, dancing or skipping, for 20 minutes at least three times a week. If you have low bone density, don’t do vigorous exercise because of the risk of a fracture.

Positive thinking is also a must. Remember that the menopause is not all doom and gloom. No more monthly periods, freedom from endometriosis and no more unexpected pregnancies are some of the benefits. (Although remember that you must continue with contraception for two years after your last period if you are under 50 and for one year after your last period if you are over 50.) The menopause can also be a time to discover new opportunities and find a new path in life. Remember... life doesn’t have to stop when the menopause strikes!

About The Menopause Exchange

The Menopause Exchange is an independent organisation providing a quarterly newsletter and an information service for anyone with an interest in the menopause. It has its own “Ask the experts” panel and provides regular fact-sheets. Norma Goldman, the founder and director of The Menopause Exchange, is a qualified pharmacist and trained health promotion specialist, who regularly gives talks on the topics of the menopause and osteoporosis.

Membership for one year costs £18 for individuals, £22 for local organisations and £30 for companies and national organisations. If you would like more details about The Menopause Exchange, or would like to organise a talk, write to PO Box 205, Bushey, Herts WD23 1ZS, tel: 020 8420 7245, fax: 020 8954 2783 or email: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Blood pressure awareness week

High blood pressure is the major cause of death and disability from stroke and heart attack in the UK. With a third of the UK adult population affected, and one in three of those not even being aware they have the condition, this is a serious health issue. High blood pressure can strike at any age and the only way people can find out if they have the condition is to get checked.

The Blood Pressure Association's Know Your Numbers! Week during 11–17 September offers everyone in the UK the opportunity to get their blood pressure checked for free throughout the week at venues nationwide. Visit www.bpassoc.org.uk for further details.
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