![]() 15 Switch to ‘slow release’ carbohydrates, such as wholegrains, root vegetables and oats, instead. ![]() A 2017 study by the University of Texas reported that drops in blood sugar levels can trigger hot flushes. 14 Diets high in refined carbohydrates can also lead to blood sugar spikes. 13 Over-doing these foods may interfere with blood-glucose control which can lead to insulin resistance and increased oestrogen production. Limit ‘fast release’ starchy carbs like white pasta, white bread, mashed potatoes, chips, cake and biscuits: women who eat a diet high in refined carbohydrates go through the menopause earlier. Good sources of omega-3 include flaxseeds, oily fish (also a good source of vitamin D, which can support bone health after the menopause) 3, almonds, walnuts and tofu.įoods to limit during the menopause Refined carbohydrates 2 This may be beneficial for hormone balance, helping to keep hot flushes under control. ![]() We also know that omega-3 is needed to make a type of hormone – eicosanoids – that play a key role in regulating inflammation in the body. It’s thought that omega-3 promotes the transmission of the happy hormone serotonin, impacting how the brain manages hot flushes. A 2011 study by Harvard Medical School found that regular consumption of oily fish, which is rich in omega-3, can ease certain menopause symptoms such as low mood and hot flushes. Omega-3 essential fatty acids are essential for a reason, especially during the menopause. The best foods to tuck into during the menopause Omega-3 foods Going through the menopause isn’t exactly a picnic, but – ironically – there’s plenty of evidence to show that eating certain foods can help support your body, while others can make menopausal symptoms, such as hot flushes, feel much worse.įind out which foods to choose – and which ones to steer well clear of. Although it may be tempting to eat or drink your way through the menopause, there are some foods that are better – and worse – for menopausal symptoms Written by Beth Gibbons on DecemReviewed by Dr Carrie Ruxton on January 9, 2019 ![]()
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