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Fruits and Veggies - your edible arsenal against menopause
Would you like to know about hot flashes specifically?
Publication:
Australasian Menopause Society
Author:
Maryam Safabakhsh
Date:
February 20th 2020
Article Summary
Hot Flush Fix Summary
Let's talk about something we all have to deal with multiple times a day—food. What you'reputting on your plate might be doing more than filling you up; it could be helping (or hindering)those delightful menopause symptoms we're all so fond of.
Recent Australian research has found that certain fruits and vegetables can help reducemenopause symptoms, while others might make things a bit more uncomfortable. It's not assimple as "eat your five-a-day, and Bob's your uncle"—there's actually some strategy involved.
The good news? Berries are absolute legends. Blueberries, strawberries, raspberries - they'repacked with antioxidants that fight inflammation and oxidative stress. These little powerhousescan help with brain fog, hot flashes, night sweats, and joint pain. Apples and pears also get theseal of approval - perhaps there's something to that "an apple a day" saying after all.
Vegetables are generally helpful, but here's where it gets interesting. Some green leafy and darkyellow vegetables were linked to more urogenital symptoms than other types.
And citrus fruits? They might not be your bladder's best friend during menopause. It's not that they're bad per se, but your body might react differently now.
The Mediterranean diet seems to be the winner here—varied, colourful, with plenty of wholegrains and nuts. Women who ate more fruits and vegetables generally found that menopausehad less impact on their well-being than those who ate fewer. Plus, certain foods rich in calciumand vitamin B can help with bone health and stress levels, respectively.
The key takeaway? Start paying attention to how your body responds to different foods. We'reall different, and what works brilliantly for your mate might not suit you. Track your symptomsalongside your diet - it's detective work, but with more delicious evidence.
THE ACTION PLAN
The HotFlush Fix - Your Menopause-Friendly Food Action Plan
BERRY BRILLIANT CHOICES
• Stock up on berries - frozen ones are fine and often more economical
• Add berries to breakfast, snacks, or smoothies daily
• Keep a bowl of mixed berries in clear view in the fridge
SMART FRUIT STRATEGY
• Prioritise apples and pears over citrus if you're having urogenital issues
• Prepare fruit in advance - cut up apples with a squeeze of lemon to prevent browning
VEGETABLE WISDOM
• Mix up your vegetable colours rather than loading up on just greens
• Include cruciferous vegetables (broccoli, cauliflower, cabbage) regularly
• If you're experiencing urogenital symptoms, reduce dark leafy greens temporarily
MEDITERRANEAN APPROACH
• Build meals around vegetables, whole grains, and lean proteins
• Include nuts and seeds in your daily routine
• Cook with olive oil rather than other fats
TRACK AND ADJUST
• Note any patterns between what you eat and how you feel
• Adjust your diet based on your responses
IMMEDIATE WINS
• Replace one snack today with a handful of berries
• Swap white rice for brown rice or quinoa in your next meal
• Add a tablespoon of nuts or seeds to your breakfast
• Drink one less caffeinated drink and have herbal tea instead
LONGER-TERM HABITS
• Experiment with one new Mediterranean-style recipe weekly
• Consider reducing alcohol and spicy foods if you're having hot flashes
Remember: Food isn't going to cure menopause (wouldn't that be lovely) but it's a tool you control entirely. Work with your body, not against it.
