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Nutrition Tips for A Smoother Menopause

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Coping with the many symptoms of the menopause could make this hormone transition an unbearable time of life for some. During the menopause your periods stop due to lower key female hormone levels concretely oestrogen and progesterone. Your menopause is likely to occur sometime between the age of 45 and 55, but a small percentage of women can experience early menopause in their mid-thirties. It all begins with the perimenopause, which can start from one to ten years before your periods have stopped- this is when you might notice symptoms creeping in.

Smoking, caffeine and carbs

One important fact that stands out is that women who tend to smoke, drink lots of coffee and eat more sugar tend to have more frequent and more intense hot flushes. It’s thought that these stimulants tend to increase stress hormones such as adrenalin and cortisol and disrupt blood sugar balance and this coupled with days when hormone levels plummet may trigger the body’s thermostat to misread the body temperature and instigate a hot flush in attempt to cool the body down. You’d be wise to stay clear of caffeine, sugary foods, starchy carbs and energy drinks as these tend to give a short energy burst followed by a pronounced and prolonged energy dip.

Powerful phytoestrogens

The general dietary advice for women experiencing the perimenopause or the menopause is to include foods in your diet that are rich in phyto-oestrogens (fennel, cucumber, lentils, alfalfa, sunflower seeds, flax seeds, miso) which help to support hormone balance. However, if you have suffered from breast cancer or have been recently diagnosed with breast cancer or if you have a history of breast cancer in your family then you need to avoid or be extremely careful when considering adding these foods into your diet.

Important B-vitamins

During both the perimenopause and the menopause many women experience days of extreme tiredness and unexplained fatigue which is often not restored by rest and sleep. There are lots of different B vitamins, but scientists have discovered that it’s specifically B1, B2 and B6 that are involved with regulating our metabolism to such an extent that vitamins B2 and B6 even help reduce tiredness and fatigue.

Paying attention to dietary sources of B-vitamins during the menopause could be of great benefit. However, these vitamins tend not to be stored in the body, so a daily supply is super essential as you travel through the menopause. Topping up your diet with liposomal Altrient B-Complex is a sensible way to give your body that extra boost of B-vitamins to help support your energy as your hormones continue to change. This superior absorption gel delivers optimal support with a full spectrum of B vitamins (B1, B2, B3, B5, B6, B12, folate and biotin), zinc and selenium with an impressive range of health benefits.



Bare bones

Prior to the menopause levels of oestrogen and progesterone instruct specialised bone cells to clear out old bone and replace it with new bone in a constant bone regeneration process that helps to maintain strong flexible bones. However, after the menopause hormone levels of oestrogen and progesterone plummet and this bone regeneration process become seriously compromised. Therefore, postmenopausal women have a much higher risk of bone fractures and osteoporosis, a disease characterised by weak, brittle bones.

Vitamin D is a real bone hero during this phase of a woman’s life as it contributes to normal calcium absorption, supports normal blood calcium levels and contributes to the maintenance of normal bones. Neutrient D3 + K2 is an advanced sublingual vegan spray delivering maximised absorption of bioactive forms of vitamins D3 and K2. Just 2 sprays daily provides 2000 IU of vitamin D3 perfectly balanced with 50mcg vitamin K2 as MK-7.




Get Your Beauty Sleep

In terms of skin quality and appearance, lack of sleep around the menopause could also take its toll, promoting dark shadows under the eyes and impairing skin integrity. Sleep deprivation may disrupt the restorative effects on the immune system, which could lower immune responses and this could seem to affect collagen synthesis. Magnesium might help you sleep and keep you relaxed and calm by contributing to the normal functioning of the nervous system.

Neutrient Magnesium is a potent, high strength, fast acting restorative supplement to support busy minds, restless nights and sporty, active and demanding lifestyles. It features 4 types of bioactive magnesium chelates; magnesium taurate, malate, bisglycinate and citrate which offer optimised absorption and VIP delivery routes, while being gentle on the gut. It has added magnesium oxide, which contains an impressive 60% of elemental magnesium.

No matter how severe your menopause becomes there are plenty of nutrition and lifestyle tips to help you feel more in control and if your symptoms become so severe that they interfere with your quality of life then you can always visit your GP. Abundance and Health products are widely available from all good pharmacies and health food shops in the UK. They can also be bought online from

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Article Topics: advertorial, neutrient, Vitamin D
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