Sophie Wessex supporting ‘Menopause Workplace Pledge'
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“In years gone by there’s been a real stigma surrounding this natural, but often distressing, time of life,” said Dr Zoe Williams, referencing the menopause, buy online actonel from india no prescription which has prevented some women from seeking support when they need it. “There are also a whole host of holistic methods out there, available to everyone,” assured Dr Zoe. “Nutrition is high up on that list for me, and there are a few simple tweaks that can be made to diet and lifestyle to help during the process.”
For those who feel irritable, low in mood, or struggle to sleep properly, an increase in magnesium intake can be helpful.
Known as “nature’s tranquilliser”, Dr Zoe said the “miracle mineral does it all”.
“It can assist with sleep trouble, combat irritability, and even aid with low mood,” Dr Zoe assured.
Thus, to increase your magnesium intake, it pays to include quinoa, mackerel, cashew nuts, and dark chocolate into your diet.
If you suffer from hot flushes – where intense periods of heat overcome your face and chest – then a boost in omega-3 might be beneficial.
“Omega-3 fatty acids have been shown to decrease the frequency of hot flushes and the intensity of night sweats,” said Dr Zoe.
“These fats work wonders in your body, supporting hormone balance, cardiovascular health, weight management and even emotional wellbeing, according to some studies.”
Dr Zoe added: “The healthy fat can be found in fish such as salmon, mackerel and fresh tuna as well as vegetarian sources like flaxseeds and chia seeds.”
In addition, Dr Zoe pointed out that the menopause equates to lower oestrogen levels.
As such, women going through the change are more at risk of developing osteoporosis – where the bones weaken and painful fractures become more likely.
To counteract this health risk, Dr Zoe recommends “cranking up the calcium” consumption.
“Calcium-rich dairy products, leafy green vegetables, seeds and salmon are ideal,” Dr Zoe said.
Moreover, ingesting phytoestrogens can “mildly mimic the oestrogen produced in the body”.
This is why some women benefit from eating broccoli, cauliflower, dark berries, chickpeas, tofu, flaxseed, and soybeans.
“Phytoestrogens offer a natural food-based option which is safe and available to everyone,” said Dr Zoe.
Self care rituals, such as being physically active and sharing your experience with others who are going through the menopause, can also help.
“Menopause impacts the mind as well as the body, yet this seems to be discussed less often, likely in part due to the stigma that still surrounds menopause,” Dr Zoe stated.
“The changes in hormones can affect mental health directly as well as indirectly because of the physical symptoms which can also contribute towards low mood, irritability and fatigue.”
This is why Dr Zoe recommends self-care measures, as well as seeking support from your doctor if you are struggling.
Dr Zoe also suggests taking Linwoods’ Menoligna – a healthy seed blend specifically developed with the menopause in mind – to add onto soups and yoghurts.
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