Ease menopause symptoms with this advice from Dr Marilyn Glenville, author of The Natural Health Bible for Women.
Dr Marilyn Glenville, author of The Natural Health Bible for Women, recommends including in your diet generous helpings of phytoestrogens, oestrogen-like substances found in plant foods, which can have a hormone-balancing effect and can help to ease menopause symptoms.
Small studies have endorsed this but no major trial has confirmed the effect, though Dr Glenville points out that in Japan, where women eat a diet rich in soya, breast cancer rates are lower than in other countries and the average age of menopause is 55.
- Soya including tofu, soya milk, miso and soy sauce
- Dried fruits apricots, dates
- Legumes, chickpeas, lentils, kidney beans, soya beans
- Wholegrains rice, oats, wheat, barley, rye
- Oily fish salmon, tuna, herrings, sardines and other oily fish all contain omega-3 fatty acids. These protect against heart disease – more of a risk postmenopausally – and keep skin, hair and nails soft, supple and shiny.
- Herbs, sage, fennel, parsley
- Seeds sesame, pumpkin, poppy
- Sprouted seeds, alfalfa, mung beans
- Cruciferous vegetables, broccoli, cabbage, brussels sprout
Say no to: Coffee, tea and other caffeinated drinks, spicy foods, alcohol and hot drinks, which act as triggers.
Bone up on boron: The mineral boron is also vital to increase calcium absorption for strong bones. It’s in soya beans, apples, pears, broccoli and almonds.
Soak up some sun: Vitamin D, which your body makes from sunlight, protects against heart disease, osteoporosis, breast cancer and premature ageing. Go out without sunscreen for 15 minutes a day. You’ll also find vitamin D in oily fish and egg yolks.
- Dr Glenville’s book The Natural Health Bible for Women (Duncan Baird, R260) is out now.
DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.
A freelance writer and editor, with 15 years’ experience in the media industry. With a passion for health and fitness, Tammy loves nothing more than researching the latest wellness trends. And if she’s not running around after her sweet four-year old daughter, you’ll find Tammy on her bike, in the gym or exploring the great outdoors – followed by a good coffee, of course!