BEAT THE CHANGE, NATURALLY

THE WAY YOU EAT CAN AFFECT HOW YOU COPE WITH THE MENOPAUSE. IS IT TIME TO RETHINK YOUR WEEKLY SHOP?

- KAREN NEWBY

''Perimenopause starts way before your periods stop,” explains Brighton-based nutritionist Karen Newby, who runs Natural Menopause Method retreats.

While every woman’s experience at this time of life is different, Karen believes that what we eat and how we eat can have a direct impact on our symptoms.

Indeed, only last year a US study showed that a change in diet resulted in an 84% drop in the troublesome side effects hormone changes can bring. Whatever stage of life you’re at right now, Karen’s advice is certainly food for thought…

1 ENDBRAINFOG 

A foggy head can be exacerbated by out-of-balance gut bacteria, especially if you suffer from recurrent thrush. So feed your second brain – the gut.

• Avoid too much sugar - the brain finds it hard to deal with. Instead, eat at least 30 different plant-based items per week.

• Eat rosemary to boost your memory.

• Antioxidants protect the brain good sources are artichoke, basil, berries, celery, citrus fruits, parsley and turmeric.

• B vitamins or "memory vitamins" are found in eggs, cereals, brown rice, chicken, fish, asparagus and dark green vegetables.

• Be wary of how gluten and dairy can have an opioid-like effect on the brain. 

2 REDUCE FLUSHES WITH COOL FOOD