Menopause-related problems

The cessation of periods and a woman’s ability to reproduce ceases around in her 50’s. There are many symptoms that occur during menopause, such as hot flushes, mood swings, night sweats, osteoporosis and vaginal dryness, happen as a result of falling levels of oestrogen. Make sure you eat plenty of plant oestrogens (found in soya, carrots, corn, apples and oats) and antioxidant fruit and vegetables to slow down the signs of ageing.
 Important vitamins to consider at this stage:

Vitamin B reduces anxiety and irritability.
Food sources: leafy greens, salmon, egg, legumes, liver and sunflower seeds


Vitamin C helps to maintain the skin’s elasticity
Food sources: cantaloupe, kale, kiwi, oranges, broccoli.


Vitamin D controls calcium absorption
Food sources: oily fish – such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks.

Natural sources: sunlight


Vitamin E helps to reduce hot flashes

Food sources: Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils) Nuts (such as almonds, peanuts, and hazelnuts/filberts) Seeds (such as sunflower seeds)

And some important minerals are:

Calcium- maintains bone density
Iron- increases energy
Magnesium- works with calcium to keep bones strong
Phosphorus- slows down loss of bone mass
Selenium- reduces hot flushes
Zinc- helps to regulate hormone levels.

Other nutrients to consider:

Omega-3 oils help to maintain hormonal balance
Omega-6 oils relieve symptoms
Bioflavonoids help relieve hot flushes

Foods to choose:

Soya, fresh fruit and vegetables, sardines, mackerel, low fat dairy products, oats, whole grains, nuts and seeds.

Foods to avoid:

Tea, coffee and salt increase excretion of calcium.
Alcohol and spices as they possible cause of hot flushes.
Low fat and sugar food.

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