Scientist Dr Federica Amati believes diet could transform the the lives of women experiencing common symptoms such as disturbed sleep or brain fog – and she’s written a recipe book to help them, while bucketloads of so-called menopause supplements, rife with dubious menowashing health claims, are marketed at me across social platforms because I’m 43. I only have to take my coat off for someone to ask ‘hot flush?’ accompanied by an understanding nod.
How? “Simple changes include increasing consumption of whole plants, reducing ultra-processed carbohydrates and incorporating more high-fibre and high-polyphenol foods every day,” she says.The most important indicator for how what you eat can ease your passage through menopause is that the Mediterranean Diet – whole grains, oily fish, olive oil, plenty of fruit and vegetables and little red meat or processed foods – is your best friend.
“When we take a look at the evidence overall, the strong argument for adopting the Mediterranean Diet as a woman preparing for, going through or adapting post-menopause is clear,” says Dr Amati. “Decreasing the likelihood of cognitive decline, depression, cancer, hot flushes and heart disease is possible, simply by changing your food to follow this pattern.”enlists one of the UK’s best chefs, Jane Baxter, to create interesting recipes you’ll actually want to eat.
That said, the Zoe Health Profile study of over 25,000 women found that body weight significantly increases the risk of symptoms, including mood changes and hot flushes.“While eating more plants will not eliminate symptoms, as they are variable for each woman, we are more likely to reduce the amount we suffer by adding more plants into our diets,” explains Dr Amati.