Your body may be changing, but your life doesn’t have to.

The menopause is associated with reduced functioning of the ovaries, resulting in lower levels of oestrogen being produced. It is not an illness. Nature intended the menopause to be a steady decline; oestrogen and progesterone secretion from the ovaries decline, while fat cells and the adrenal glands continue to produce oestrogen and oestrone (a form of oestrogen), respectively.

Whilst some women will go through the menopause without any symptoms, others report hot flushes, night sweats, vaginal dryness, mood swings, declining libido, ageing skin, lack of energy, joint pains and weight gain. These symptoms may be triggered by a variety of other health conditions, so investigate whether there is another cause.

A well-balanced diet, nutrients and herbs enable the body to adjust to the hormone changes. One of the most significant dietary recommendations of menopause is to decrease the amount of animal foods and increase the amount of plant foods, especially those high in phytoestrogens (natural plant oestrogens). Examples of these foods include soy beans, miso paste, tofu, legumes (chickpeas, lentils etc.), brown rice, flaxseed, nuts, oats, rye, barley, apples, celery, fennel, parsley and alfalfa. Regulating blood sugar levels is also important in the management of any hormone imbalance, particularly alongside symptoms such as mood swings. So eat little and often, include some protein (fish, beans, lentils, nuts and seeds, tofu and some lean meat) in each meal and snack, and avoid all sugar containing foods including ‘diet’, ‘low-sugar’ products and alcohol. Through their role in oestrogen and energy production the adrenal glands provide back up during the menopause, so reduce stress and limit your caffeine intake. To discuss your symptoms and a nutrition programme to support your specific needs talk to your health care professional.

Spinach, Aubergine and Chickpea Curry

Heat half the olive oil in a large pan and cook the onion, garlic,
chilli, ginger and spices for five minutes over a medium heat.

Add the remaining olive oil and the aubergine. Cook for ten minutes,
stirring often, until the aubergine is coloured.

Add the carrots, tomatoes and a pinch of salt, then cover the pan,
lower the heat and simmer for 15 minutes until the vegetables are soft.
Stir in the chickpeas, spinach and coriander. Allow spinach to wilt.
Serve with brown rice.

Carrot, Oat and Prune Cake

100g oats
100g walnuts, roughly chopped
120g whole wheat spelt flour
2 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp salt
220g/2 large carrots, grated
1 tbsp molasses
200g prunes, chopped
40g finely shredded coconut
2 teaspoons vanilla extract
150ml of orange juice

Preheat oven to 160°C. Grease a spring-form cake tin. Pulse oats and walnuts in a
food processor until finely ground. Transfer to a large bowl. Add flour, baking powder,
baking soda, cinnamon, ginger and salt and mix well.

In a second large bowl, combine carrots, molasses, prunes, coconut, vanilla and
orange juice. Add carrot mixture to flour mixture and stir until completely incorporated.

Transfer to prepared pan and bake until cooked through and deep golden brown, about
45 minutes to 1 hour. Set aside to let cool.

Tuna Miso Soup

Miso is a fermented soya bean paste. Don’t worry – it tastes far better than it sounds!
Think of it here as stock for soup, except that you don’t boil it, you add it in at the end
for flavour. This soup would work with salmon, chicken or tofu, too.

3 tsp of brown rice miso
800ml of boiling water
1 garlic clove, finely sliced
1” cube of ginger, finely sliced
¼ to ½ chilli, finely sliced
1 small carrot, cut into batons
2 scallions, finely sliced
Handful of spinach leaves or bok choi (finely, sliced)
1 tbsp of seaweed flakes
Juice of ½ lime
Small handful of coriander
Small handful of rice noodles
1 tuna steak, cut into strips

Add boiling water to a small saucepan. Add the garlic, ginger, chilli, carrot, scallions and
noodles. Bring to boil and simmer for two minutes. Add spinach, seaweed, tuna strips and
cook for 30 seconds to a minute (until the tuna is just cooked). Stir in the miso, lime juice
and coriander.