Menopause and PMT

Diet and PMT

Around 70% of women suffer from some degree of PMT (premenstrual tension).

In its mildest form it can make you feel moody, tearful and you might notice that your skirts don’t fasten as easily as usual.

But for one in twenty women, PMT is a severely debilitating condition that has a catastrophic impact on their self esteem, relationships and work.

There is good news though, because studies have shown that switching to a diet that is low in fat, refined sugars and salt while being rich in starchy carbohydrates, fruit, vegetables and fibre can help alleviate many of the unpleasant symptoms.

Here are some of the reasons why:

• Reducing your salt intake can help offset bloating and fluid retention.
• Mood swings, headaches and fatigue may be caused, or aggravated, by erratic blood sugar levels. Eating carbohydrate rich snacks and starting the day with a balanced carbohydrate breakfast helps keep blood sugar levels stable. During the last two weeks of your cycle, try eating a carbohydrate rich snack such as a cereal bar every two to three hours.
• Vitamin B6 can help break down oestrogen and relieve some of the symptoms of PMT. Foods rich in B6 include fortified cereals, wholemeal bread, bananas, pulses, brown rice, nuts and yeast extract.
• A high fibre diet can help alleviate constipation, which is a common problem associated with PMT.
• Alcohol can aggravate symptoms of PMT so it is best to limit your intake as much as possible in the two weeks before your period.

Managing the menopause

The menopause signals a turning point in a woman’s life, along with an end to the monthly menstrual cycle.

For many women it can bring with it a whole host of unpleasant side effects and negative feelings.

In fact, at least 75% of women in this country experience one or more symptoms associated with the menopause and 30% report severe symptoms.

These include hot flushes, night sweats, loss of confidence, aching joints and muscles, mood swings, depression, irritability, fatigue, panic attacks, insomnia, palpitations, vaginal dryness, painful intercourse and loss of libido.

However, studies have shown that certain changes to your diet could help alleviate some menopausal symptoms.

• A diet that is low in fat, particularly saturated fat, can help prevent changes in blood lipids which increase the risk of heart disease. A low fat diet also helps to prevent weight gain. (The GDA for fat is 70g and 20g for saturated fat.)
• A high fibre diet will help prevent constipation and soluble fibre can help reduce high blood cholesterol levels. Cereals such as Kellogg’s Optivita, which include oat bran, can actively help reduce high cholesterol levels.
• Alcohol, within the safe guidelines, can lower the risk of heart disease after menopause.
• Calcium-rich foods can help slow the decline in oestrogen levels that accelerates loss of calcium from the bones. The National Osteoporosis Society recommend menopausal women who are not taking HRT, to aim for an intake of 1500mg calcium per day. For women taking HRT, they recommend 100mg.

Some studies also suggest eating foods rich in phytoestrogens, such as soya milk, soya yoghurts, tofu linseeds, lentils and chickpeas can help relieve many of the symptoms associated with the menopause.