Food is medicine! The right diet will relieve symptoms, support the endocrine system and promote good health throughout the menopause. It will assist the body to adjust itself to change and keep the hormones more balanced.The main aims should be to:1. Stabilise blood sugar levels: to enable remaining hormones to be fully utilised. Large gaps between meals are likely to lead to hypoglycaemic symptoms such as irritability, forgetfulness, palpitations etc. When glucose levels fall too low, the adrenal glands release adrenalin and the pancreas releases glucagons to increase blood sugar. At this stage people often seek a quick boost in the form of a sweet snack. The surge in blood sugar requires the pancreas to produce insulin and puts further strain on the adrenals. Repeated strain on the adrenals can impair their proper functioning. They can be supported by regular intake of complex carbohydrates (eating little and often) and avoiding simple sugars which are metabolised too quickly.2. Increase water intake and avoid addictive foods and drinks: to help stabilise blood sugar and avoid build-up of toxins. Alcohol, tea, coffee and chocolate contain stimulants which strain the adrenal glands. They can also contribute to hot flushes, tiredness, anxiety and panic attacks. Caffeine has a diuretic effect which flushes vital nutrients out of the body. Tannin binds important minerals such as calcium and prevents their absorption. Alcohol is a toxin which strains the liver, depletes the body of vitamins and minerals (especially zinc), and interferes with the metabolism of essential fatty acids which are needed to produce prostaglandins the chemicals which help to control moods, immune response and hot flushes. The body needs plenty of plain water to function smoothly.3. Reduce intake of dairy products (bio yoghurt excepted) and red meat: to help balance hormones and promote effective digestion. Red meat is high in phosphates which encourage release of calcium from the bones, thus increasing the risk of osteoporosis. Dairy products are acid forming and mucus forming. They tend to have a high saturated fat content which can encourage arteriosclerosis and high blood pressure. Both meat and dairy products are difficult and slow to digest, using up precious energy. They can putrefy in the gut, interfering with absorption of vital nutrients. (Organic yoghurt with live bacteria is an exception because it is beneficial to gut flora.)4. Include essential fats: to build cells, keep skin and arteries supple, balance hormones. Essential fatty acids are part of the unsaturated group of fats. They are needed by the body on a daily basis and are found in nuts, seeds, oily fish and vegetables. Omega 3 oils are especially helpful in menopause as the body uses them to produce prostaglandins, which lower blood pressure, decrease sodium and water retention and reduce blood platelet stickiness, thus protecting against heart attacks and strokes. They are also important for immune function, metabolism, and skin repair, and are found in oily fish, linseed, pumpkin seeds, walnuts and dark green vegetables. Evening primrose oil has a balancing effect on the hormones and can reduce PMT.5. Increase dietary fibre: to balance blood sugar levels, prevent constipation and improve elimination of toxins. The best sources of fibre are whole grains, fresh fruit and vegetables.6. Reduce sodium: to balance water retention and blood pressure. This is best achieved by reducing table salt intake and avoiding processed foods which often contain added salt (and sugar). Sodium is kept in balance by potassium, so it is important to reduce alcohol, coffee, sugar, diuretics and laxatives which flush out potassium from the body.7. Increase intake of phyto-oestrogens: to support hormonal system. These are a group of foods containing substances that have a hormone-like action (e.g., soya bean protein is 75 percent isoflavones). The body can convert these to compounds which have a mild oestrogenic action and fit onto oestrogen receptor cells. This can help block harmful xeno-oestrogens, and also inhibit the development of cancer cells. Studies have shown phyto-oestrogens to reduce the level of FSH to pre-menopausal levels, alleviating vaginal dryness and reducing hot flushes. As well as soya (especially tofu and miso), other sources are red clover, linseed oil, fennel, celery, parsley, citrus fruits.8. Balance micronutrients: to ensure an adequate supply of essential vitamins and minerals. A diet high in fruit and vegetables should supply most of these and “eating the rainbow” is a good rule of thumb, since different coloured vegetables contain different essential nutrients. However, some vitamins are lost during storage and cooking, and some soils are depleted of certain minerals. Anti-oxidants, such as Vitamin C, combat free radicals to alleviate the signs of ageing and should be taken daily. Vitamin E (found in olives, avocados, beans and whole grains) reduces the risk of heart disease and can counteract dry skin and vaginal dryness. B vitamins can reduce anxiety and fatigue. A multi-vitamin/mineral supplement may sometimes be necessary, especially during stressful times and to boost the immune system.9. Check out food intolerances: to relieve bloating, IBS, skin problems and severe menopausal symptoms. Many people in Britain are intolerant to wheat and/or dairy foods without realising it.10. Eat garlic and onions daily: to boost the immune system, protect against cancer and combat infection. A client of mine gave me a great recipe for when fighting colds, flu or Virus.Juice of three lemons, one onion, nine cloves of garlic and half a cup of honey. Put a spoonful of the mixture into a glass of water or juice and drink. (works well with orange juice or V8 juice)11. Eat the most natural foods possible: avoid plastic packaging (xeno-oestrogens interfere with the body’s hormonal receptors), eat organic to decrease intake of chemicals and artificial hormones, buy fresh local produce where possible or grow your own!