Here are some facts regarding your diet that can help you control the symptoms of menopause including a healthy recipe for you to try.
• Medical research has shown that hot flushes are worse if you have extra tummy fat.
• High calorie snacking contributes on average 5lb (2kg) weight gain and 1in waist gain. Instead, choose a piece of fruit or add soup, salad or more vegetables.
• Soya beans, beansprouts, chickpeas, runner beans and red kidney beans provide natural plant oestrogens, but research has shown that these foods have no effect in controlling hot flushes in two thirds of women. Caffeine and spicy foods can be triggers, so avoid hot curries and use decaffeinated tea, coffee and soft drinks.
• Risk of heart disease increases after the menopause. Magnesium and potassium in vegetables helps lower blood pressure, while fibre in green, leafy vegetables, peas, beans, lentils and some fruits helps lower blood cholesterol.
• Low-fat dairy and calcium fortified soya foods boost bone health and protect against bowel cancer.
• Without Vitamin D the body won’t absorb calcium. A daily Vitamin D supplement (10-20mcg) is especially necessary if you avoid the sun. One portion of oily fish each week boosts both Vitamin D, and omega-3 fat intake helps ease muscle and bone aches and pains.
Here is a quick, tasty and beneficial recipe for you to try at home…
Mild Cauliflower Curry
Cauliflower is rich in protective glucosinolates.
Soya beans that are rich in plant oestrogens are simple to cook and an easy substitute for green peas in this recipe.
Herbs and spices are rich in antioxidants, and using spices without chilli prevents the heat that may trigger a hot flush.
Olive oil is a monounsaturated rich fat, good for heart health, as is garlic, and a healthy part of the Mediterranean diet.
Yogurt contributes protein and calcium, and also helps reduce perception of “hotness”.
The Curry Powder
2 tsp each of ground cumin and coriander
1 tsp each of ground ginger and turmeric
12 tsp of ground cardamon
12 tsp of ground red pepper (not paprika)
12 tsp of cinnamon powder
Pinch of mustard seeds
Combine all ingredients. Store in an airtight container in a dark, cool place for up to two months.
The Curry
1 cauliflower, cut into florets
8oz frozen soya beans
1 red onion, finely diced
1-2 cloves of garlic, crushed
Half a bunch of coriander, chopped
1-2 tbsp olive oil
1-2 tsp home made curry powder
2 tbsp of plain yogurt
1. Boil cauliflower and soya beans for 4-5 minutes until cauliflower starts to soften.
2. Heat oil in pan, then gently fry onions, garlic and spices for 2-3 minutes until vegetables soften and brown.
3. Add cauliflower and beans and cook for a further 3-4 minutes, stirring regularly.
4. Add chopped coriander just before cooking finishes.
5. Remove from heat and stir in the yogurt to serve.
Enjoy!



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This study stemmed from research done for the Study of Women’s Health Across the Nation (SWAN), which was funded by the National Institutes of Health, that examined women’s’ health as they approached menopause.
To try to answer the question of whether menopause did have any effect on memory, Fuh and her colleagues studied nearly 700 premenopausal women living on a group of rural islands between Taiwan and China. The Taiwanese government restricted access to these islands until the 1990s, so the authors report that the study’s population was nearly homogeneous, which would help rule out other potentially causative factors of memory loss.
