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Menopause and Diet

One way to manage some of the negative symptoms of menopause is to ensure you are fuelling your body in a healthy and balanced way. We have compiled a list of foods to add and remove from your diet to give you the best chance at combating those nasty symptoms.

What to eat

  • High fibre foods like vegetables, fruit, and whole grains. It is important to eat enough fibre, particularly when you age.
  • Sufficient iron. Many women will experience heavy periods throughout perimenopause, and may feel tired or lethargic. Ensuring you eat enough iron-rich foods like lean meats and dark, leafy greens will keep your energy up throughout the day.
  • Lots of water. During menopause, you may find that you are easily dehydrated. Drinking more water each day can help with dehydration of the skin, and can help minimise bloating.

What to avoid

  • High fat foods. Eating a high fat diet may make you feel sluggish and can increase your risk of heart disease and high cholesterol. During menopause you are at higher risk of these diseases.  
  • Excessive alcohol. Drinking lots of alcohol is dehydrating and can lead to severely dry skin, eyes and mouth during menopause.
  • Sugar. Eating foods that are high in sugar will lead to lethargy and likely weight gain. During menopause your metabolism will be slowing, and your body will be unable to burn calories at the rate it used to.
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