So the first thing I would say before we start is with regards to exercise the best one is the one that you will actually do!  There is no point in joining the gym to lift heavy weights if that’s not your bag.  If you love your Sunday run keep on doing it!  With regards to nutrition and the foods you eat there are definitely key things you should be doing - I am a great non-believer in the word “diet’.  It does not belong in my vocabulary.  Why?  Because it can be so harmful to constantly put your body through that which is a ‘diet’.  Restricting ANY food groups (Carbs, Fats and Protein) is just plain wrong - it’s the quality of food that matter and especially for women who are gong through peri-menopause and menopause - the foods you eat are more important than ever now.  Let me explain….

When I say the word ‘Carbs’ to you what springs to mind?  Pasta, potatoes, white bread or rice?  Cakes, pastries maybe?  Well some of these foods are best limited - like, as a very occasional treat (we are talking cakes and biscuits and highly processed foods here) They have a very low nutritional value (but are high in calories).  The others that fall into the mid category like white pasta and white bread should be eaten in moderation and if at all possible be swapped for wholegrain/brown varieties.  When I talk carbs I think of vegetable like sweet potatoes, brocolli, wholegrains like brown rice, beans and lentils and chickpeas and even fruit - these are the carbs that not only fill you up for longer but have a multitude of other good stuff in them so you get a ton of benefits along for the ride. Things such as fibre, micronutrients (basically vitamins and minerals) and antioxidants….they are literally bursting with the good stuff.  And because they keep you fuller for longer you are less likely to snack on processed foods and because they contain less calories per gram you can eat more of them so you get much more bang for your buck!  Think 100 grams of cake versus 100 grams of veggies - the cake won’t even touch the sides right, you will be peckish 20/30 minutes after eating it! Veggies and grains however keep you fuller for much longer. Carbs are not bad but there are some benefits to eating certain types of carbs and many drawbacks on the ones you should eat less of! Don’t fear carbs though because they are essential for fuelling you correctly and without them you’ll have energy dips which we don’t want.

The same goes for Fats - fats are not bad!  Fats don’t make you fat!  Fats are essential for the smooth running of your body and mind!  It’s the types of fats you need to be aware of.  A slab of fatty meat, an all butter croissant, a slice of cake with a side of ice cream are all high in saturated fat - this is the fat you want to try to reduce (note I said reduce - I didn’t say never eat ever again!) It’s the polyunsaturated and monounsaturated fats that you want to focus on as they are much healthier - avocados, nuts and seeds, nut butters, olives, tofu and edamame.  Focus on omega-3 fats such as flax, chia and hemp seeds which are easy to add to breakfast, lunch and dinner and are packed full of healthy fats. Flax and Chia seeds are particularly beneficial during menopause.

Protein - there is a lot of misinformation about protein flying around. Actually in the western world it is very unlikely that anyone would ever be protein deficient so let’s clear that up first and foremost.  Certain groups of people do benefit from higher levels of protein, such as people who bodybuild or lift weights, and actually for women approaching and going through menopause a higher protein diet can help with decreased muscle mass and bone strength.  If you don’t do any significant exercise or training then around 1-1.2 grams per kilo of bodyweight is about right - if you strength train it will be higher (roughly 2 grams per kilo as a rough guide depending on your training goals).

What should I be eating at this time in life?

So what should you be eating as a woman in peri menopause or menopause?  Here is a quick summary of the foods groups you should be eating and what to avoid….

Healthy Fats (especially omega-3’s) - Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts.

Wholegrains - Sources include oats (these are the ultimate food for me…I eat them every single day) brown rice, quinoa, even popcorn is considered a wholegrain (and its a great low calorie snack in its purest form)

Fruits & Veggies - these should make up a big part of your everyday food intake - I tell my clients BEFORE they put anything on their plate to fill at least half of it with vegetables and salads!  Only then should they add their whole food carbs (around a quarter of your plate) and then your protein portion.  Fruits and vegetables are full of fibre, antioxidants, vitamins and minerals and the more variety (and colours) you eat the more benefit you will get.  In particular cruciferous vegetables like broccoli are especially beneficial as are berries such as blueberries.  Think colour when eating from this category - the brighter, darker, more vibrant the food the more nutrient rich it tends to be…..they say eat a rainbow and there is a reason why!

Phytoestrogens - I’m including these because foods that are rich in phytoestrogen have been shown to benefit health, especially in menopausal women.  There has been much research over the years, some stating that these foods should be avoided but the latest research shows many benefits to eating phytoestrogen rich foods, especially in menopausal women.  Foods such as soy and other types of beans (but especially soy beans/tofu etc), flaxseeds, grapes and dried prunes and apricots are a rich source.  (Populations that traditionally eat lots of soy have been shown to suffer little menopausal symptoms - they are also amongst ‘The Blue Zone’ regions who have some of the longest lives in the world. (Source) 

Protein - for all the reasons mentioned above, high quality protein is important to include in your diet.  Protein is the building block for muscle and as we age our muscle mass decreases which is why its is important to include foods rich in protein as part of a balanced diet.