A handful of nuts, half a litre of milk and one meat-free day a week: The diet ... trends now

A handful of nuts, half a litre of milk and one meat-free day a week: The diet ... trends now
A handful of nuts, half a litre of milk and one meat-free day a week: The diet ... trends now

A handful of nuts, half a litre of milk and one meat-free day a week: The diet ... trends now

Debilitating hot flushes and sleeping problems are suffered by millions of women going through 'the change'.

But now Hungarian scientists believe they have identified the precise diet that can slash the severity of menopause symptoms.

It helps menopausal women shift the scales, with unintentional weight gain being a common complaint of those going through the biological phenomenon. 

Losing weight, studies show, can ease hot flushes, while lowering the risk of serious complications, such as cardiovascular disease, type 2 diabetes and cancer.

The recommendations — which urged women to steer clear of processed meat and cake and cut back on alcohol but up their protein intake to that of a weightlifter — should be an 'integral part of treatment', the researchers wrote.

But they noted the paper was merely observational and diet alone couldn't manage symptoms, even if they might help.

Debilitating hot flushes, sleeping problems and low mood are suffered by millions of women going through 'the change'. But now Hungarian researchers believe they have identified the precise diet that can slash the severity of menopause symptoms. The recommendations — which urged women to steer clear of processed meat and cake — should be an 'integral part of treatment', they said

Debilitating hot flushes, sleeping problems and low mood are suffered by millions of women going through 'the change'. But now Hungarian researchers believe they have identified the precise diet that can slash the severity of menopause symptoms. The recommendations — which urged women to steer clear of processed meat and cake — should be an 'integral part of treatment', they said

Researchers from Semmelweis University in Budapest and the Hungarian Dietetic Association reviewed data from 134 studies to identify the most balanced diet for a 'healthy menopause'.

Their studies showed women gain around 6.8kg (15lbs) each year between ages 50 and 60, regardless of their starting weight, race or ethnicity.

Being larger can worsen symptoms of the menopause, such as hot flushes, and raise the risk of complications, the team warned. 

The review uncovered a 'balanced' diet that could be key to helping women control their weight through the menopause, potentially lowering the risk of these illnesses. 

Menopause naturally speeds up bone loss and raises the risk of osteoporosis, too. 

Under the recommended diet, they ruled that women should eat no more than 5g of salt per day and at least 300g of vegetables and 200g of fruit daily. 

WHAT IS THE MENOPAUSE? 

Menopause is when a woman stops having periods naturally and is no longer able to get pregnant naturally.

It is a normal part of ageing and usually happens between the ages of 45 and 55 when a woman's levels of the sex hormone oestrogen drop. 

Eight in ten women will experience menopausal symptoms including hot flushes, night sweats, vaginal dryness, difficulty sleeping, low mood or anxiety and problems with memory.

Women are advised to see their GP if their symptoms are difficult to manage.

Treatments doctors can provide include hormone replacement therapy, such as tablets, skin patches and gels that replace oestrogen. 

Source: NHS

Advertisement

Their diet should also include 1 to 1.2g of protein per kg of weight, per day, to 'increase and maintain skeletal muscle' — in line with recommendations to weightlifter's looking to build muscle.

For a woman weighing 70kg, this would equate to two and a half chicken breasts.

Half of this protein should come from plant sources such as soybeans, seitan, lentils, beans, chickpeas, quinoa or nuts, the researchers said.

Among other daily recommendations include 30g of nuts, between 30 to 45g of fibre — mainly wholegrains — and dairy products equivalent to the calcium content of half a litre of milk. 

Some 400g of low-fat plain yoghurt or 30g of cheddar provide approximately the same benefit,

read more from dailymail.....

NEXT No wonder you can't get an NHS dentist appointment! Outrage as taxpayer-funded ... trends now