Eat to ease the menopause

What is the menopause and how can you eat to ease some of the unwelcome symptoms associated with it? Nutritionist Jo Lewin has some practical advice...

About the menopause
Most women dread the word menopause. In reality it affects women in completely different ways, but the most common symptoms include hot flushes, sweating, insomnia, anxiety, impairment of memory and fatigue. Long term consequences can include a decline in libido, osteoporosis, heart disease, even dementia – all linked to reduced oestrogen levels.
Typically, a woman’s ovaries stop releasing eggs in her early 50s, and the menstrual cycle stops. Some women can sail through with only the odd hot flush, but others can struggle with symptoms such as weight gain and fluctuating emotions. The physiological reason why the body starts changing is largely down to the drop in oestrogen production and the effect this has on other hormones.
As the ovaries stop manufacturing the hormones oestrogen and progesterone, symptoms may begin. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed.  Some women opt for hormone replacement therapy (HRT); others try natural remedies. Whether or not you decide to take HRT, following the guidelines below won't hurt and will assist in the pursuit of an all-round healthy lifestyle.
It has been noted that eating, and avoiding, certain types of foods can make the menopause a lot more bearable. Here are common problems those going through the menopause may face and some foods to watch out for...

Dietary solutions...

Hot flushes

Try to cut down on foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night - they're notorious for setting off hot flushes.

Tiredness

Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead.

Weight gain

Many people associate the menopause with weight gain but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Watch the amount of fat in your diet and cut back on sugar. Eat complex carbohydrates, such as brown grains, wholemeal pasta, bread and rice, as they will help balance blood sugar levels and keep you feeling fuller for longer.

Dry skin

Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.

Depression and irritability

Ensure you eat enough protein foods which contain the amino acid tryptophan. You can find it in turkey, cottage cheese, oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep and appetite which can make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and not miss meals to balance your blood sugar.

Bone health

Women going through the menopause should increase their intake of food sources of calcium, magnesium and vitamins D and K to maintain integrity of the skeleton. In addition, high amounts of phosphorous – found in red meat, processed foods and fizzy drinks – should also be avoided. Too much phosphorous in the diet accelerates the loss of minerals such as calcium and magnesium from bone. Reducing sodium, caffeine and protein from animal products can also help the body maintain calcium stores.
Eat foods high in magnesium and boron. These are minerals which are important for the replacement of bone and thus help to reduce the risk of osteoporosis. Apples, pears, grapes, dates, raisins, legumes and nuts are good sources of boron.
Talk to your doctor about whether you may benefit from a calcium supplement. Other vitamins and minerals that are vital for bone health are magnesium, vitamin E, vitamin D and zinc. Weight-bearing exercise is important too, but if you have been diagnosed with any form of bone loss, check with your doctor that you can exercise safely and effectively.
Find out more about the best sources of calcium and learn about what affects osteoporosis and bone density.

Eat more phyto-oestrogens

Phyto or plant oestrogens found in certain foods are oestrogenic compounds that bind with oestrogen receptor sites in the body cells, increasing the total oestrogenic effect. By acting in a similar way to oestrogen, they may help in keeping hormones a little more in balance.  A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet. Increase your intake of phyto-oestrogens by eating more: soya milk and soya flour, linseeds, tofu, tempeh and miso, pumpkins seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans.

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This page was last reviewed on 31 August 2017.
A Registered Nutritionist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

Food For Women

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Best juicers 2018

Convenience, size and ease of cleaning are key considerations when choosing a juicer. We've tested popular versions to suit all budgets and requirements.

Find out more about our BBC Good Food reviews.

Read our pick of the best machines for blitzing fruit and veg to create delicious healthy juices at home. Whether you’re a novice to the juicing trend or call yourself a pro juicer, we’ve rounded up the best options on the market. More of a smoothie fan? Read our review of the best bullet blenders.

Smeg slow juicer

Best all-rounder

This classic retro design Smeg slow juicer was crowned our Star Buy due to its incredibly smooth results as well as having the option of two various strainers for fine or thicker juice. In contrast to some of the heavy and unattractive machinery on the market, this slick design and relatively lightweight model means we’d be happy to keep it pride of place on our kitchen counter. The appliance also benefits from an easy-to-manage assembly with brilliant picture instructions and lots of handy recipes. Just a note: larger pieces of fruit and veg may need to be cut slightly to fit into the smaller-than-normal entrance funnel.

 

 

Panasonic slow juicer MJ-L500

Best for a small kitchen
If you don’t have the luxury of a large kitchen, you might be concerned about investing in another bulky piece of equipment. Of all the ones we tested, this was by far the slimmest and most compact. However, it’s worth noting that you may need to chop your fruit down into smaller pieces as the machine has a fairly small entrance funnel due to its overall compact nature. When it came to doing the washing-up, we were pleasantly surprised at the practical cleaning brushes that came with this machine – really handy for removing any chunks caught in the blades.

 

Electriq HSL600 slow masticating cold press juicer

 

Best budget buy
We were pleasantly surprised at the innovative design of the Electriq machine, the first to have a see-through component meaning fruit and veg can be seen travelling from input to output. At under £60, we would say with confidence that this tried and tested model is excellent value for money. Although we found the machine harder to clean than some other models, this one would be perfect for anyone new to juicing who's looking to save a penny or two.

 

Omega MMV702 Mega Mouth

Best for a pro juicer
This fairly heavy piece of equipment wouldn’t look out of place in an industrial kitchen. With a pretty large body and a relatively tricky build, this is definitely aimed more towards those who take their juicing seriously. Some machines particularly struggled to break down leafy greens such as kale, but this one tackled the ‘kale test’ with ease, making the smoothest juice of all the appliances we tried. It's at the higher end of the pricing scale, so we wouldn’t recommend buying this machine if you’re a total novice, but for those who know their way around a juicer and are looking for the ultimate smooth results, this one should be on your wish list.  

Buy from UK Juicers (£399)

For all of the products mentioned in this review, various retailers have been suggested by our affiliate partner Monetizer 101 and are not suggested or chosen by BBC Good Food. For more information on how these retailers are selected and the nature of our partnership, please read the Monetizer101 FAQ page. 

Buyer's advice

Why buy?

Whether you’re trying to increase your fruit and veg intake or just want to know what all the fuss is about, juicing is the trend for you. How does juicing differ from smoothie-making, you may ask? Simply put, most juice makers extract juice from fruit and veg and then go on to separate the juice from the pulp. Smoothie makers, on the other hand, cannot extract any juice and merely blend together the chosen ingredients, meaning the results are often thicker. 
 

What to buy?

Although there are plenty of options on the market, there are fundamentally two options to choose from: fast or slow juicers. 

Centrifugal (fast) juicers: These seem to be the most popular choice because they are speedy, easy to use and tend to be fairly budget-friendly. Most of the time, they work by feeding whole chunks of fruit or veg down a tube where it is then chopped and separated at the bottom. 

Masticating (slow) juicers: For anyone who considers juicing a vital part of their daily diet, masticating juicing would often be deemed the preferred choice. Although not as speedy as a fast juicer, a masticating machine will definitely do a much better job at breaking down the fruit or veg – particularly those hard-to-blend leafy greens. It's often said that you will yield more juice when using a slow juicer so they're often considered more cost-effective in the long run than a fast juicer. 
 

What we looked for

Ease of use: Although assembling the machines can be quite time-consuming, we noted how easy the instruction manuals were to use and the simplicity of each machine’s functionality once put together. 
Smoothness: As we were looking to juice a variety of fruit and veg, it was important the juicers could handle everything we threw their way. We also made sure they weren’t too noisy for an everyday kitchen. 
Ease of cleaning: We looked for machines with removable components that could be washed in a dishwasher or with an old-fashioned manual scrub.
Ease of storage: Although all juicers tend to be vast in size due to the nature of the work they do, we looked for compact appliances that could be stored in a kitchen cupboard. 
Features: Any added bonuses, like different options for frozen juices or veg prep, were taken into account.
 

How we tested

We tested all of the juicers using the same quantities of carrots, apples, fresh root ginger and kale. We looked for a smooth green juice which told us the machine could handle leafy greens. The juices that came out orange told us that the machine did not process the kale properly. The amount of juice produced was also very important, and we measured the yield of each batch. 

Juice recipes and advice

Cucumber, apple & spinach juice
Carrot, clementine & pineapple juice
Fennel, blueberry & apple juice
The health benefits of juice

The best gadgets – tested

The best bullet blenders
The best food processors
The best blenders
The best gadgets for health lovers 

This review was last updated in August 2018. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability please get in touch at goodfoodwebsite@bbc.com. 

Have you tried juicing yet? Will you be investing in a juicer? We'd like to hear your thoughts... 

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The health benefits of nuts

All nuts have different nutrition credentials and will offer various health benefits - find out which nut is rich in calcium, which will offer a protein boost and how much fat is in each type with our nutritionist's guide...

Packed with protein, fibre and essential fats, nuts are one of this season's best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. All nuts have different nutrition credentials and will offer various health benefits - find your perfect match with our guide...
 

Almonds

If you avoid dairy, calcium-rich almonds are a good choice to ensure you're getting enough of this bone-building mineral. Almonds are also high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin. For some extra heart help, swap flaked almonds for the whole nut - with the skin intact - because the almond's skin is full of heart-protecting compounds called flavonoids.

Recipe suggestions:
Fruity mincemeat with almonds
Honey crunch granola with almonds & apricots

 

Brazil nuts

Ideal for those with low thyroid function, Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require.

Recipe suggestion:
Tropical treat

 

Cashews

Because they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews make an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss. Add a handful to a vegetarian stir-fry or use as a nut butter on crackers or bread.

Recipe suggestions:
Broccoli lemon chicken with cashews
Fragrant vegetable & cashew biryani

 

Chestnuts

By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbs and fibre, and in their raw form are a good source of vitamin C. They're lower in protein than other nuts but make a useful contribution of B vitamins including B6. Ground chestnut flour can be used as a gluten-free flour for cakes and bakes, or buy fresh and roast for a tasty snack.

Recipe suggestions:
Smashed sprouts mash with chestnuts
Autumn chestnut salad

 

Hazelnuts

Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.

Recipe suggestions:
Chinese noodles with tofu & hazelnuts
Roast whole fish with salsa romesco

 

Macadamias

With one of the highest fat contents, macadamias are often used to add flavour and texture to dishes and work well in both savoury and sweet recipes. Although high in fat, they do supply good levels of the healthy mono-unsaturated variety. They're a rich source of fibre and make a useful contribution of minerals including magnesium, calcium and potassium. Buy in small batches and store carefully to avoid rancidity.


Recipe suggestions:
Beetroot & fennel gratin with macadamia & hazelnut dukkah 
Macadamia & cranberry American cookies

 

Pecans

Heart-friendly pecans are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They're rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you're fighting fatigue because this vitamin helps us access the energy in our food.

Recipe suggestions:
Maple pecan beans
Cranberry pecan baked apples

 

Pistachios

Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fibre - in fact a 30g serving has more than three times that supplied by the equivalent weight of plums.
 

Recipe suggestions:
Grapefruit, agave & pistachio salad
Moroccan spiced pie

 

Walnuts

Their superior antioxidant content means walnuts are useful in the fight against cancer. They're also a good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL). Finally, they're rich in omega-3, so they're a great alternative if you don't eat oily fish.

Recipe suggestions:
Spaghetti with walnuts, raisins & parsley
Winter leaf & parsnip salad with walnuts

 

Worried about the fat content?

Nuts are high in fat, but much of it is the heart-healthy variety. The amounts of saturated fat, the type of fat we should avoid, varies between nuts and has been flagged below. Aim to eat those in the amber and green bands most of the time and enjoy those in red category occasionally.

 

Red (high saturated fat content)

Brazil nuts
Macadamias
Cashews

 

Amber (medium saturated fat content)

Walnuts
Pecans
Pistachios

 

Green (low saturated fat content)

Hazelnuts
Almonds
Chestnuts
 

 

 

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This article was last reviewed on 27th September 2017 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.
 

Food For Women

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10 foods to make you feel fantastic

Stock up your trolley with these 10 superfoods and you'll feel and look better than ever...

Blueberries

The ultimate immune-boosting food. Rich in anti-oxidants.

Recipe suggestions
American blueberry pancakes
Apple & blueberry bircher
Fruitburst muffins

 

Carrots

High in carotene, known to boost the immune system.

Recipe suggestions
Skinny carrot fries
Carrot, apple & celeriac mash
Carrot & hummus roll-ups

 

Lettuce & salad greens

Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.

Recipe suggestions
Garden salad
Vitality chicken salad with avocado dressing
Lettuce rolls

 

Beetroot

Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.

Recipe suggestions
Honey-roast beetroot
Beetroot falafel
Creamy beetroot curry

 

Brazil nuts

You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.

Recipe suggestions
Sweet & spicy nuts
Brazil & banana bread
Brazil nut & banana crunch Saturdaes

 

Grapefruit

Grapefruit has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.

Recipe suggestions
Grapefruit, orange & apricot salad
Prawn & pink grapefruit noodle salad
Honeyed orange & grapefruit

 

 

Garlic

Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.

Recipe suggestions
Crispy garlic & rosemary slices
Spaghetti with spinach & garlic
Green beans with shallots, garlic & toasted almonds

 

Cranberries

Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.

Recipe suggestions
Cranberry chicken salad
Fruitburst muffins
Winter fruit salad

 

 

Ginger

Stimulates the immune system and circulation.

Recipe suggestions
Lime & ginger salmon
Spiced parsnip & cauliflower soup
Sea bass en papillote with Thai flavours

Food For Women

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Eat for your age

Find out how your age affects your nutritional needs, and what you should be eating for a healthy, balanced diet...

As we grow older our interests, priorities and eating habits change, so it's no surprise that our nutritional needs do also. The core principles of a healthy diet remain the same at 25 or 65; we need a balance of different nourishing foods to enable us to look and feel our best however our bodies do require specific nutrients as we go through different life stages...

 

For your busy 20s & 30s

Start making time...

Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their five-a-day target for fruit and vegetables.

Bone density continues to grow (with a good supply of calcium and vitamin D) until our late 20s. At this age, nutrition for bone health is important to lower the risk of osteoporosis later in life. Calcium and vitamins K and D are all vital and can be obtained through dairy products, green leafy vegetables, egg yolks and salmon.

Skipping breakfast and relying on quick, convenience foods high in salt and sugar may result in low fibre intake. The recommended daily amount of fibre is 30g per day, yet the average intake for adults is only 12g. Low fibre, high sugar and high salt diets can contribute to digestive problems such as constipation and an increased risk of diverticular disease and high blood pressure later in life.

Women who are considering starting a family should ensure they are consuming enough calories, folic acid and minerals such as iron and calcium.

What should I be eating?

Calcium-rich foods - To ensure you're getting the required amount of calcium, you need to eat three servings from the dairy group each day (1 serving = 200ml milk, one small pot yogurt, 30g cheese). If you're pregnant there are some dairy foods you should avoid including unpasteurised milks, soft cheeses and soft blue cheese - this includes products made from unpasteurised goat and sheep's milk. If you don't eat dairy, try calcium rich plant products such as kale, broccoli, spinach, beans and fortified soy products such as tofu. Other useful food sources include canned fish with bones, such as salmon and sardines.

Wholegrains – Make time for breakfast. Try fortified wholegrain cereals or porridge oats with chopped fruit or a handful of nuts and seeds like flaxseeds. A proper breakfast will provide fibre and several key vitamins.

Low salt – Official guidelines suggest that adults should consume no more than 6g salt per day (less for children). Check information on the back of the pack before you buy ready meals or sandwiches - for a main meal you should aim to eat no more than 2.5g salt. Use alternative seasonings when cooking – garlic, black pepper, chilli, lemon juice, fresh herbs and spices. Taste before you season with salt.

Folate-rich foods - Folate (also known as folic acid or vitamin B9) is of critical importance both before and after conception in protecting your baby against neural tube defects and cleft palate. Good sources of folate include fortified breakfast cereals (which also include iron), dark green leafy vegetables and oranges.

Starting a family? Prior to conception and during the first 12 weeks of pregnancy, the Department of Healh recommends you supplement with 400mcg of folic acid daily. Pregnant and breast-feeding mums should also consider a 10mcg supplement of vitamin D daily.
 

 

In your 40s

Exercise and iron are important...

At this time of life many people take their good health for granted and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is due to a change in hormone levels and poor dietary choices, combined with a lack of exercise. Excess weight, particularly around the ‘middle’ is a risk factor for heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores. Keeping your body well supplied with iron provides vitality, helps your immune system function at its best and gives your mind an edge.

Keep alcohol intake to guideline amounts - no more than 14 units per week. Drinking responsibly affords you all the health benefits we read about such as reducing heart disease, however, it’s a good idea to have one or two alcohol free days during the week and to spread your weekly allowance out evenly throughout the week.

What should I be eating?

Antioxidant-rich food – Brightly coloured fruit and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day and include a wide variety of different produce.

Iron-rich food - Liver and lean red meat are the best and most easily absorbed forms of iron (haem iron), so try to eat red meat approximately twice a week (you don't need to eat huge portions, 100g is enough). Vegetarians can eat fortified breakfast cereal, lentils and plenty of green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli. Enjoy these plant foods with foods rich in vitamin C to aid absorption, such as spinach and orange salad.

 

 

In your 50s

Watch your fat levels...

Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. A low-fat, low-GI diet which includes plenty of fruit and vegetables, is the best way to prevent and treat these problems.

As women enter the menopause, they are affected in different ways. Consequences such as a decline in libido, osteoporosis and heart disease are all linked to the decline in oestrogen levels that accompany this stage of your life. These hormone changes accelerate the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it's important to eat at least three servings of low-fat, calcium-rich foods each day.

There seems to be an absence of menopausal symptoms, in countries in the Far East where diets are naturally rich in phytoestrogens - plant compounds that mimic the effects of oestrogen. Genetics and environmental factors play a huge part in how our bodies react to certain foods, so as yet we can’t say whether a diet rich in phytoestrogenic foods is beneficial to women, although they may be worth a try if you are really struggling. Foods that contain phytoestrogens include soy, flaxseeds, chickpeas, beans and peas.

Smoking and being inactive can severely harm your bones, and it’s particularly important on the exercise side to include some weight bearing exercise such as brisk walking, yoga, jogging or aerobics. Aim for a combination of weight-bearing exercise and aerobic activity to help keep bones and joints strong. Toning and muscle development can increase metabolic rate, as increased muscle mass helps to keep our weight constant.

Continue to drink 6-8 glasses of water or herbal teas every day and watch caffeine consumption. Caffeine can interfere with the amount of calcium we absorb.

If you don't eat at least one serving of oil-rich fish each week, you should also think about taking an omega-3 supplement.

What should I be eating?

Follow a Mediterranean diet - A Mediterranean diet is based around lots of fresh fruits and vegetables, of all colours and types to help you obtain a spectrum of heart friendly vitamins and minerals. Other healthful foods are whole-grains, lean meats and fish as well as heart-friendly fats such as olive oil. Get your cholesterol and blood pressure checked and if you have high cholesterol, you may consider trying products rich in plant stanols or sterols which can help lower cholesterol levels.

Slash the sat fat – As we age, our body’s energy requirement decreases. Body fat gets deposited when we take in too many calories and don’t burn enough in our everyday life. Include monounsaturated and polyunsaturated fats from nuts, seeds and their oils instead of too much saturated fat in animal products.

Phytoestrogens - Soya based foods such as tofu, miso and tempeh may help reduce some of the unpleasant symptoms associated with the menopause. Eating 15-25g of soya protein a day may help reduce blood cholesterol levels. Use tofu instead of beef in stir-fries and pour calcium-enriched soya milk on your cereal. If soya isn’t your thing, other sources of phytoestrogens include lentils, beansprouts, peanuts, linseeds and sweet potatoes.

Omega-3 fats – Aim to eat three portions of omega-3 rich foods a week as these can help to keep bones and heart healthy. Remember canned fish such as salmon, sardines and mackerel offer value for money and are omega-3 rich (but not canned tuna). Other sources include omega-3 enriched eggs, nuts and seeds like chia and flaxseed.
 

 

60 & over

Vitamins are vital...

As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients. At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common as we age and become less active. Ensure you keep your fluid intake up by drinking lots of water. Being active helps the gut function appropriately, even walking or yoga can help reduce stress and anxiety levels which can contribute to constipation.

Our sense of smell and taste becomes less acute as we get older, but don't fall into the trap of adding extra salt to your food - use herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars or mustard.

As levels of stomach acid fall with age, the absorption of iron, calcium and the vitamins B6, B12 and folate are reduced. Decreased secretion of gastric intrinsic factor, the protein required for vitamin B12 absorption further decreases your levels of vitamin B12. As a result symptoms of fatigue, weakness and impaired concentration may ensue.

The risk of heart attack and stroke also rises steadily with age. The major contributing factors – nutritional deficiencies, too much saturated fat, alcohol, smoking and a lack of exercise are factors which can all be addressed.

As we get older, our body tends to become less efficient at absorbing or manufacturing vitamin D. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains vitamin D rich foods like eggs and oily fish. Over 65s are also advised to take a supplement of 10 micrograms of vitamin D daily.

What should I be eating?

Fibre - Make sure that your diet includes lots of fibre-rich foods such as wholegrains, oats, fruits, vegetables, beans and lentils. A small glass of prune juice in the morning may alleviate constipation.

Vitamin B12 - Ensure that you include plenty of foods rich in B12 such as meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12. Check with your GP if you are concerned about your vitamin B12 levels.

Vitamin D - Small amounts of vitamin D are found in eggs and oil-rich fish as well as fortified foods such as spreads. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day.

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This article was last reviewed on 6 May 2016 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Visit her website at www.nutrijo.co.uk or follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

Food For Women

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How to cure a hangover

No-one would advocate excessive drinking but there are times of celebration when the best of us can get carried away. If you've gone slightly overboard of an evening, or can see a heavy night on the cards, there's no need to write off the next day. Our top 10 tips will help you ease a hangover, and possibly even avoid one altogether...

It’s a familiar feeling – a heavy head, over-sensitivity to light and noise, sickness and a raving thirst - hangovers make you wonder whether it was all worth it! With the majority of us enjoying a glass or two as part of a celebration or as an occassional reward after a hard day here are our top 10 tips to prevent or, if all else fails, ease that hungover feeling...

On the day...

1. Never drink on an empty stomach – dairy including milk and yogurt are excellent stomach liners, so if you’re not going to be eating on your night out enjoy a small carton of plain yogurt with a banana, a bowl of cereal with milk or some cheese and biscuits before you venture out.

2. Limit fizzy alcoholic drinks – it's true these really do go straight to your head. The bubbles they contain speeds up your absorption of alcohol, so limit the number of glasses of sparkling wine, fizzy cocktails and champagne.

3. Avoid a nightcap - darker drinks especially spirits like brandy or whisky have a higher level of compounds called congeners, which are formed during the fermentation and distilling process. These compounds are thought to make your hangover worse – so if you must have a nightcap make it a light-coloured spirit instead.

4. Before you call it a night stop that hangover in its tracks by drinking plenty of hydrating fluid – plain water is perfect.

 

The morning after…

5. Avoid the hair of the dog – no matter what they say, more alcohol is really not the answer.

6. Now you need more than just water – coconut water, a sports drink or a rehydration drink will help restore your hydration levels. You can make your own rehydration drink by dissolving a tablespoon of sugar and a teaspoon of salt in a pint of water and sip throughout the morning.

7. Limit caffeine – you may be desperate for that caffeine pick-me-up but drinking too many cups of tea or coffee will only aggravate hydration levels – so stick to one cuppa until you’re feeling yourself again.

8. Tuck in to a nourishing breakfast – it’s the best way to replace the vitamins and minerals that your body will have lost as it worked hard to process the alcohol.  If you can’t face food, even a bowl of breakfast cereal fortified with folate and iron should help to redress some of the damage and lift your energy levels. Alternatively, if your stomach is up for it opt for B-rich wholegrains like a piece of wholemeal toast with a poached or scrambled egg, some grilled tomatoes and mushrooms and finish with a glass of orange juice.

9. Avoid aspirin or ibuprofen – you may think they’ll sort your head out but they’ll only irritate your upset stomach further.

10. Resist your cravings – you may be longing for a sugary fix but don’t indulge yourself- sugary drinks and foods will only add to your already unbalanced blood sugar levels.  Instead satisfy your sugar fix naturally by choosing fresh fruit for its vitamin and water content or blend yourself a fruit and yogurt smoothie.
 

Government guidelines…

Check out Government guidelines and make sure you know exactly how much a unit is. It's recommended you set aside at least two days, preferably consecutive, to be alcohol free. A glass of red - cabernet sauvignon, petite syrah and pinot noir are said to have among the highest levels of the protective antioxidant, resveratrol so would make a more virtuous choice for the occassional tipple.

For more information visit drinkaware.co.uk.

This article was last reviewed on 6 May 2016 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

Have you tried out the tips above? Do they work for you or will you be sticking to a full fry-up after a big night out? Let us know below...

Food For Women

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Vital minerals

Let minerals be a mystery no more! Nutritionist Jo Lewin gives an overview of the most essential, what they do and how to get them naturally.

The human body uses minerals for many things, including keeping bone and blood cells healthy. Minerals work along with vitamins as essential components in enzymes and coenzymes. If an essential mineral is lacking, your body won't be able to work at its best. For example, zinc is necessary for the enzyme which activates vitamin A for good eyesight and without it, vitamin A cannot be used properly by the body. This deficiency may result in night blindness.
 

Calcium

Calcium is important in the activity of many enzymes in the body and is essential for building and maintaining bones and teeth. The contraction of muscles, release of neurotransmitters, regulation of heartbeat and clotting of blood are all dependent on calcium. Periods of growth, pregnancy and lactation may require increased demand. Deficiency in children can result in rickets, in adults it can contribute to high blood pressure and osteoporosis.

How can I get it?
Three portions of dairy per day, such as three slices of cheddar cheese, a yogurt and large glass of milk will provide your recommended daily allowance (RDA).

The best sources of calcium are dairy produce, small-boned fish such as sardines and anchovies, green leafy vegetables, nuts and seeds such as almonds and sesame seeds, tofu and apricots. You can also buy calcium-fortified bread, although it is much better to get it from natural sources.

 

Phosphorous

Phosphorous is one of the most essential minerals, playing a role in energy metabolism, calcium absorption and converting protein for growth, maintenance and repair of cells and tissues. It is readily available in most foods, including high protein foods.

How can I get it?
The main food sources are meat, milk and wholegrains, nuts and seeds.

 

Magnesium

Magnesium is an extremely important mineral and works to activate many enzymes, muscles and nervous functions. Symptoms of deficiency may include muscle cramps, headaches, loss of appetite, insomnia and a predisposition to stress.

How can I get it?
Magnesium occurs abundantly in whole foods and the best dietary sources are kelp, seaweeds, citrus fruits, green leafy vegetables such as broccoli, cabbage, nuts, wholegrains and tofu.

 

Chromium

Chromium is vital to the Glucose Tolerance Factor (GTF) - a critical enzyme system that works with insulin to absorb glucose into cells, regulating blood sugar levels. Chromium levels can be depleted by over-consuming refined sugars and white flour products and lack of exercise.

How can I get it?
The best sources are brewer's yeast, wholegrains, potatoes, apples, parsnips and bananas.

 

Iron

Iron is critical to human life. It plays the central role in the haemoglobin molecule of our red blood cells, where it works transporting oxygen from the lungs to the body's tissues and taking carbon dioxide from the tissues to the lungs. In addition, Iron functions in several key enzymes in energy production and metabolism including DNA synthesis. Iron deficiency is the most common deficiency worldwide and can lead to anaemia.

How can I get it?
A portion of red meat or sardines served with a dark green leafy vegetable such as kale will meet the RDA. Other good sources include offal, egg yolk and fortified cereals.

 

Selenium

Selenium works with vitamin E in preventing free radical damage to cell membranes. It is important for a healthy immune system, fertility and thyroid metabolism. It also helps to regulate blood pressure.

How can I get it?
A few Brazil nuts or a prawn sandwich made with wholemeal bread would provide the daily intake. Other good sources include offal, shellfish, butter, avocados and wholegrains.

 

Zinc

Zinc is part of more than 200 enzymes in our bodies. In fact, zinc functions in more reactions than any other mineral. Adequate zinc levels are needed for proper immune function and zinc deficiency results in an increased susceptibility to infection. It is essential for the maintenance of vision, taste and smell.

How can I get it?
Zinc is found in fish, shellfish, lean red meat, seeds, nuts, legumes and wholegrains.

 

Potassium

Potassium can help your muscles and nerves to function properly, lower your risk of high blood pressure and heart problems, ease fatigue, irritability and confusion. Older people are more at risk of too much potassium in the body as their kidneys are less able to eliminate excess.

How can I get it?
Potassium is found in many foods, and is especially easy to obtain in fruits and vegetables such as chard, mushrooms and spinach.

 

Sodium

Sodium is a component of salt, which is naturally present in the majority of foods we eat. Most people eat more salt than is good for their health. It is recommended that adults eat no more than 6g of salt (equivalent to 2.5g of sodium) per day. Three quarters of our salt consumption comes from packaged foods such as breakfast cereals, soups, sauces and ready meals.
 

UK dietary recommendations

Dietary recommendations for any nutrient are based on the daily intake thought to be adequate to safely satisfy the needs of the majority of the population. Despite much research, values for optimum intakes are still being debated. The Reference Nutrient Intake (RNI) measure used in the UK, is calculated from studies of the physiological requirements of healthy people, but because these studies are subject to wide interpretation, the RNI value for a nutrient can vary from country to country. Recommended Daily Allowances (RDAs) are said to apply to 'average adults' and are only very rough guides.

Nutritional requirements often vary slightly for specific groups of the population, during pregnancy and old age for example. It is wise to check with your doctor about how much you need.

For more information see the Department for Health website. 

 

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

Food For Women

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