Foods to eat for the menopause

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Eating certain foods while you're going through the menopause can make life far more comfortable.

We give you a rundown of menopause-friendly foods that can help reduce your menopause symptoms and why, plus things to avoid and which can make your menopause far tougher.

Menopause-friendly foods...

Oily fish: Omega-3s for healthy skin and heart/circulatory health, sardines for calcium, vitamin D (to help calcium absorption).
Nuts and seeds: Vitamin E which may help vaginal dryness, skin and hair condition; calcium for bone health; good source of essential fats - linseeds are particularly rich in omega-3s.
Wholegrains: Wholewheat, oats, barley and rye (for example) contain zinc and magnesium for libido and mood-boosting. Magnesium also works with calcium for healthy bones.
Pulses/legumes: Good alternative to meat as a low-fat protein source and low GI to control appetite; soya beans (and to a lesser extent other pulses, beans and peas) contain plant oestrogens, which may protect against heart disease and osteoporosis and relieve hot flushes; tofu contains calcium and magnesium for bone health.
Low-fat dairy produce and eggs: Skimmed milk and yogurt contain calcium and magnesium; eggs contain magnesium, vitamin D, and iron to beat fatigue.
Fruit: Vitamin-C rich - may minimise hot flushes and fluid retention. Dried fruits, such as figs and apricots, contain calcium and iron.
Vegetables: Leafy greens/salad items and onions are vitamin-C rich, can help with fluid retention and weight control and are also a source of calcium; sweet potatoes are rich in natural progesterone and vitamin E to help hot flushes; avocados are vitamin-E rich.
Herbs and spices: Parsley helps with fluid retention; many spices (eg, garlic, nutmeg, ginger) and the concentrated plant compounds and antioxidants in herbs (eg, thyme, rosemary, oregano) help protect the heart.