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A journal of running, healthy food, mountains, bikes and technology by Julia Revitt

The menopause usually affects women at around the age of 50 and is caused by a gradual decline in the hormones oestrogen and progesterone. Symptoms often include gaining weight, mood swings and hot flushes but these can be minimised by having a healthy diet and lifestyle.

Osteoporosis is the loss of bone mass and can caused in menopausal women by the decrease in the production of oestrogen. There are some really important lifestyle changes you need to make if you want to limit the risk of becoming the one woman in two who suffers an osteoporosis-related fracture after the age of 50;

  • Stop smoking
  • Limit your alcohol consumption
  • Take up walking or jogging
  • Make sure you get plenty of calcium in your diet

It’s ironic but women tend to put on weight during the menopause due to a lack of fat in the diet. Now, I’m not talking about fry-ups or doughnuts but essential fatty acids which are those fats found naturally in oily fish, seeds and nuts. A lack in essential fatty acids can increase the effects of the menopause.

Here are my top ten foods to boost your energy levels, increase your libido and generally make you feel healthier:

  1. Linseeds (crush them in a blender and then sprinkle on your morning cereal)
  2. Marmite
  3. Avocados
  4. Salmon
  5. Wheat
  6. Brown rice
  7. Citrus fruits
  8. Crab
  9. Nuts
  10. Dried fruit

Solutions like making sure you eat a balanced diet may seem obvious but the female body needs a good array and amount of vitamins and minerals to minimise the effects of the hormonal changes taking place during the menopause.

 

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