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Menopause: step-by-step
continued from page 3
Step three: post-menopause
By this stage a woman's hormone patterns have changed significantly. The ovaries are no longer producing oestrogen or progesterone. However the adrenal glands and fat cells continue to produce oestrogen at around 40 per cent of previous levels. Hormone pattern changes mean that central weight gain (fat around the tummy instead of the hips) is more likely, and risk-factors for certain diseases become similar to men's. Osteoporosis becomes more of a risk affecting one in three women. Now might be the time for an overall health check, including an assessment of cholesterol, blood pressure and bone density.
Menopause and your diet
A healthy, balanced diet can help you through the menopause. Concentrate on the following areas of your diet:
Fruits and vegetables
High intakes, that is about seven to ten portions daily, can be highly protective of bone health, cardiovascular complications and breast cancer. To achieve this level make sure you eat two portions with each of three meals and add in a couple as snacks between meals.
Soya
Soya protein has been shown to be protective against heart disease. The plant oestrogens in soya foods are also believed to help against osteoporosis as a gentle form of oestrogen replacement. Soya protein may help breast cancer, as mild plant oestrogens are thought to block the damaging effects of potent forms of the oestrogen involved in breast cancer. Around five portions a week should be beneficial. (Try soya milk, soya yoghurts, soya snacks, tofu and other soya based foods available in health food shops).
Fibre
Fibre helps protect against digestive and bowel problems, but also may be effective in protecting against heart disease, weight gain and breast cancer. Fruit, vegetables, pulses and beans, whole grains (oats and rye are particularly beneficial), nuts and seeds are fibre rich. Linseeds have compounds called lignans in them which may help protect against breast cancer.
Step three: post-menopause
By this stage a woman's hormone patterns have changed significantly. The ovaries are no longer producing oestrogen or progesterone. However the adrenal glands and fat cells continue to produce oestrogen at around 40 per cent of previous levels. Hormone pattern changes mean that central weight gain (fat around the tummy instead of the hips) is more likely, and risk-factors for certain diseases become similar to men's. Osteoporosis becomes more of a risk affecting one in three women. Now might be the time for an overall health check, including an assessment of cholesterol, blood pressure and bone density.
Menopause and your diet
A healthy, balanced diet can help you through the menopause. Concentrate on the following areas of your diet:
High intakes, that is about seven to ten portions daily, can be highly protective of bone health, cardiovascular complications and breast cancer. To achieve this level make sure you eat two portions with each of three meals and add in a couple as snacks between meals.
Soya protein has been shown to be protective against heart disease. The plant oestrogens in soya foods are also believed to help against osteoporosis as a gentle form of oestrogen replacement. Soya protein may help breast cancer, as mild plant oestrogens are thought to block the damaging effects of potent forms of the oestrogen involved in breast cancer. Around five portions a week should be beneficial. (Try soya milk, soya yoghurts, soya snacks, tofu and other soya based foods available in health food shops).
Fibre helps protect against digestive and bowel problems, but also may be effective in protecting against heart disease, weight gain and breast cancer. Fruit, vegetables, pulses and beans, whole grains (oats and rye are particularly beneficial), nuts and seeds are fibre rich. Linseeds have compounds called lignans in them which may help protect against breast cancer.
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