The prospect of the menopause can seem daunting From having a protein-rich breakfast to strength training, luisametcalfe looks at the ways women can tackle menopause symptoms without hormone replacement
, rage, breast tenderness and heavy periods as well as drops of oestrogen that can trigger migraines and hot flushes.
When oestrogen is low phytoestrogens bind to receptor sites, and when oestrogen is too high they can block it. There is also research showing they’re protective post breast cancer and for oestrogen sensitive conditions such as fibroids.Omega-3 fatty acids are anti-inflammatory and can help with low mood, slow mental processing, cracked heels, dry skin and morning stiffness. Eat salmon, sardines, trout, mackerel, nuts and seeds such as flaxseed.
“The body is made to move – so go for a walk, swim or do yoga. I offer physical and online classes called PhysioYogaLates, which incorporates biomechanics, yoga, Pilates, ballet, tai chi and qi gong.is important too as we lose muscle mass as we age and it helps strengthen our bones. “The normal activities of daily living such as housework, gardening, carrying shopping and cleaning the car all count. Consider exercising with resistance bands, which are more controlled than free weights.”
But Professor Mukherjee reassures that for most women this is a phase that will come to an end. “As your hormones drift downwards your body acclimates to the new level of oestrogen. After menopause, you still produce oestrogen but in smaller amounts from your adrenal glands, fat cells and ovaries, if you still have them. You’re reaching a new lower level. It’s stable and when the body adjusts to that the symptoms disappear for most.
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