During the menopause and early post-menopausal years, especially if you are still working and have a family at home, tiredness can be a major problem. Sometimes this is exacerbated by insomnia. There may be menopausal symptoms, such as hot flashes and mood changes, too. Your diet can significantly help with all these. Here are some tips you can use to prevent tiredness, hot-flashes and insomnia.
For tiredness - Eat regularly and include plenty of protein foods, such as eggs, fish and pulses, which will keep your blood-sugar levels even. Choose lean red meat, wholegrains, nuts and seeds, which contain iron for healthy blood and magnesium for energy release.A diet high in fruit and vegetables will provide vitamin C, which helps the body release energy from food. Oily fish and spinach contain high amounts of co-enzyme Q10, which help energy level as we age.
For insomnia - Calcium is nature’s transquilliser, so have a calcium-rich hot milk drink at night. Carbohydrates help make you sleepy, so your evening meal should be high in these. For hot flashes- Avoid drinking alcohol and too much caffeine. Seafood, seeds, hard cheese and red meat are all good sources of zinc, which can help regulate hormones. Typical day’s eating Breakfast – boiled egg; wholegrain bread; 1 orange
Lunch – canned mackerel fillets in tomato sauce, or dressed crab; mixed spinach; watercress; rocket salad.
Supper – small, grilled lamb steak served with large portion of brown rice, mixed stir-fried peppers and red onion. Snacks – handful of fresh nuts and pumpkin seeds; a bowl of lentil soup sprinkled with grated Cheddar cheese. Best regards:)
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