Menopause comes with a lot of changes, but your diet can make an impact and ease your symptoms.

We spoke to health and nutrition coach Yvonne O’Shaughnessy, who shares dietary advice to assist in the pursuit of an all-round healthy diet and more balanced hormones.

There are many common foods that can actually make some menopause symptoms worse, while others can greatly improve our health and wellbeing while going through the second spring.

Read more: Perimenopause brain fog caused Kildare woman to walk away from a 30 year career

Foods that trigger:

Hot Flushes – Avoid Spicy Foods

Aim to cut down on foods that are likely to bring on hot flushes and night sweats. Avoid stimulants such as coffee, alcohol and chocolate as well as spicy foods, especially at night.

Fatigue – Avoid Sugary Foods

Processed and sugary foods such as white rice, bread and pasta will cause a sharp rise in your blood glucose level which may be followed by a sharp dip, which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead, or an oat cake with some nut butter. A slice of brown bread with some turkey is good too.

High blood sugar, or insulin resistance have been linked to higher incidence of hot flashes in menopausal women, as well as weight gain. Aim to eat little and often.

Poor Sleep – Alcohol and Caffeine

Studies have shown that caffeine and alcohol can trigger hot flushes in women going through menopause. In one study in 196 menopausal women, caffeine and alcohol intake increased the severity of hot flushes but not their frequency. Caffeine and alcohol also disturb your sleep. Many women going through menopause have trouble sleeping so consider avoiding caffeine or alcohol near bedtime and in general reduce your intake of caffeine during the day.

Water Retention and Bone Health – Avoid High-Salt Foods

In a study in over 9,500 post-menopausal women, sodium intake of more than 2 grams per day was linked to a 28% higher risk of low bone mineral density. Avoid table salt and swap for Himalayan salt instead. Or use seaweed to give a natural salty flavour with all the nutritional benefits!

Additionally, after menopause, the decline in oestrogen increases your risk of developing high blood pressure. Reducing your sodium intake may help lower this risk.

Foods to treat:

Dry Skin – Eat Healthy Fats

Legumes, nuts and seeds such as pumpkin, sunflower, chia, flax almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels. Increasing omega 3 in the diet has shown to decrease the frequency of hot flushes and the severity of night sweats, according to a review study in 483 menopausal women.

Foods highest in omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and seeds like flaxseeds, chia seeds and hemp seeds. Add to salads, soups, plain natural yoghurt, or porridge.

Depression and Irritability – Eat Protein

Boosting our serotonin levels, naturally boosts our mood, and we can eat ourselves happier! Eating enough protein-rich foods which contain the amino acid tryptophan will naturally increase serotonin.

You can find it in turkey, oats, banana, salmon, eggs and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps mood and may also support sleep and appetite which can make you feel better in yourself.

Bone Health – Eat More Calcium-Rich Foods

It’s important to increase our intake of calcium, magnesium and vitamins D and K to maintain strong bones. Be mindful of high amounts of phosphorus – found in red meat, processed foods and fizzy drinks. Too much phosphorus in the diet accelerates the loss of minerals such as calcium and magnesium from bone.

To increase your calcium intake concentrate on almonds, seeds, plain natural yoghurt, oranges, green veg, dates, figs and beans.

Aim to eat foods high in magnesium and boron. These are minerals which are important for the replacement of bone and thus help to reduce the risk of osteoporosis. Apple, pears, grapes, dates, raisins, legumes and nuts are good sources of boron and calcium.

• Visit thehealthandnutritioncoach.com or follow @the_health_and_nutrition_coach.

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