What are the best foods to eat during menopause?
During perimenopause or menopause, it’s important to eat a balanced diet high in essential nutrients that support hormone balance.

 

How can I reduce hot flushes through diet?
Foods rich in phytoestrogens, such as soy and flaxseeds, may help reduce hot flushes for some women. Avoiding triggers like caffeine and alcohol can also be beneficial.

 

Can diet help with menopause-related weight gain?
Yes, a diet focused on nutrient-dense foods can help manage weight gain during perimenopause or menopause. Regular physical activity is also important.

 

How does menopause affect bone health?
The decline in oestrogen during menopause can lead to decreased bone density. A diet high in calcium and vitamin D, along with weight-bearing exercise, can help maintain bone health.

 

Is it possible to manage menopause symptoms naturally?
Yes, many women find relief from perimenopause or menopause symptoms through natural approaches, including diet, lifestyle changes, and targeted supplementation. My personalised online nutrition plans focus on these natural methods.

 

What is vaginal atrophy?

Vaginal atrophy, also known as Genitourinary Syndrome of Menopause (GSM), is a common but often overlooked symptom of menopause. It happens when oestrogen levels drop, leading to thinning, drying, and inflammation of the vaginal tissues. This can cause symptoms like dryness, itching, discomfort, and even pain during intercourse or when using the bathroom.

 

Can lifestyle or diet changes help with vaginal atrophy?

Yes, lifestyle and diet can play a supportive role. Avoiding smoking, managing stress, and incorporating gentle exercise can also support overall vaginal health. Additionally, staying sexually active or doing pelvic floor exercises may help by promoting blood flow to the area.

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What are the best tests to assess menopausal health?

Assessing menopausal health can involve a variety of tests to understand hormone balance, nutrient levels, and other markers affecting overall well-being during menopause. Here are some of the best testing methods that offer valuable insights into menopausal health:

 

Hormone Panel

 

• Key hormones to test: oestrogen, progesterone, follicle-stimulating hormone (FSH), luteinising hormone (LH), testosterone, and DHEA.

• Purpose: Tracking hormone fluctuations can help confirm perimenopause or menopause and identify imbalances contributing to symptoms like hot flushes, mood changes, and weight gain.

• Testing method: Blood, urine, or saliva. Blood tests are often used in clinical settings, but saliva and urine (especially dried urine tests) offer more insight into daily hormone patterns.

 

Thyroid Function Tests

 

• Key markers: TSH (thyroid-stimulating hormone), T3, T4, and thyroid antibodies.

• Purpose: Thyroid health plays a crucial role in metabolism, energy levels, and mood, which can be affected during perimenopause and menopause. Testing helps rule out thyroid issues that may overlap with menopause symptoms.

• Testing method: Blood test, typically done in a clinical setting.

 

Comprehensive Metabolic Panel (CMP)

 

• Key markers: Blood sugar, liver enzymes, kidney function, and electrolytes.

• Purpose: A CMP helps assess liver and kidney health, as well as glucose and electrolyte balance, which can affect energy levels, hydration, and weight. Blood sugar stability is especially important for weight management and reducing menopause-related symptoms.

• Testing method: Blood test.

 

Vitamin D and Bone Density Testing

 

• Purpose: Menopause increases the risk of osteoporosis, so testing for vitamin D levels and bone density (using DEXA scans) can help assess and manage bone health.

• Testing method: Blood test for vitamin D and a DEXA scan for bone density.

 

Lipid Panel

 

• Key markers: Total cholesterol, HDL, LDL, and triglycerides.

• Purpose: Menopause can impact cardiovascular health, with oestrogen fluctuations linked to changes in cholesterol levels. A lipid panel helps evaluate heart disease risk.

• Testing method: Blood test, typically done fasting.

 

Comprehensive Stool Analysis

 

• Purpose: A stool test can provide insights into gut health, identifying issues like dysbiosis (imbalanced gut bacteria), inflammation, and digestion efficiency. A healthy gut is essential for managing weight, energy, and inflammation during perimenopause and menopause.

• Testing method: Stool sample, collected at home and sent to a lab.

 

Adrenal Function Test

 

• Key markers: Cortisol and DHEA levels.

• Purpose: The adrenal glands produce stress hormones, and chronic stress can worsen perimenopause and menopause symptoms. An adrenal function test, such as the cortisol-DHEA saliva test, helps evaluate stress response and overall adrenal health.

• Testing method: Saliva test, typically collected throughout the day to see cortisol patterns.

 

Blood Sugar and Insulin Testing

 

• Key markers: Fasting glucose, HbA1c, and fasting insulin.

• Purpose: Menopausal women are at an increased risk of insulin resistance, leading to weight gain and increased diabetes risk. Testing helps understand blood sugar control and insulin sensitivity.

• Testing method: Blood test, usually fasting.

 

Food Sensitivity Testing

 

• Purpose: Menopause can exacerbate food sensitivities, which in turn can increase inflammation, digestive issues, and other symptoms.

• Testing method: Blood test (IgG or IgA), though it’s best to consult with a practitioner to determine if testing is right for you.

 

Genetic Testing for Nutritional Needs

 

• Purpose: Genetic tests can reveal predispositions to nutrient deficiencies (like B vitamins or vitamin D) and other factors impacting weight, metabolism, and hormone health during perimenopause and menopause. This information can guide personalised nutrition for menopausal health.

• Testing method: DNA sample (usually a cheek swab or saliva).

 

Choosing the Right Tests

 

• Consultation: Always speak with a registered nutrition practitioner to determine the most appropriate tests for you. Testing is ideally done as part of a personalised assessment to address your symptoms, family history, and overall health goals.

• Holistic Assessment: A combination of hormone testing, metabolic assessments, and lifestyle adjustments can often provide the most comprehensive view, allowing for tailored support.

 

These tests can help create a clear picture of what’s happening in your body during perimenopause and menopause, allowing for targeted support through diet, lifestyle, and (if needed) supplements. Understanding your unique needs can make menopause less about coping and more about thriving.

 

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