The menopause can be a frustrating and confusing time for women. With changes to hormones starting between the age of 40 and 50, usually, instigating a wave of symptoms such as anxiety, mood swings, brain fog, hot flushes and irregular periods, it can have a big impact on your life.
And if those symptoms weren't enough, another pesky common repercussion of this condition is weight gain - especially around the abdomen, hips and thighs. And losing this excess baggage during the menopause can be a challenge. That being said, while there's no one menopause diet that works wonders for each and every woman who goes through it, two health experts have uncovered a well-researched magical method that "works well" before and after the menopause.
Elizabeth Ward and Hillary Wright are two registered dietitians who joined forces to write a book that guides women through the challenges of midlife - and what to eat during this time to ensure maximum happiness and health as well as minimising the symptoms of the perimenopause and menopause itself.
Named The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness, Elizabeth and Hillary recommend a unique approach to eating that focuses on a combination, as reported by OK!, of the DASH diet and mediterranean-style eating plan that, essentially, sees women eating a diet "rich in protein, fiber, and other beneficial nutrients, moderate in carbohydrates, and low in saturated fat, sodium, and added sugars".
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These diets don't help the effects of the menopause alone, either. They can also contribute towards a whole bunch of other health benefits and improvements - lowering the risk of type 2 diabetes and healthier blood pressure levels, for example.
The plan, Elizabeth told TODAY, encourages the consumption of fruit and vegetables, nuts, seeds and whole grains - which she insists are key incredients for weight loss and weight maintanenece. Also included on the plan are seafood, poultry, eggs, dairy foods, nut butters, seeds and legumes.
"It's key so women don’t reach for that extra serving or two of snack chips, candy and cookies," she explained. "A Mediterranean-style eating pattern reduces the chances of being overweight, and women may experience fewer symptoms associated with menopause, so their quality of life may improve."
She added: "It's good for your gut, lowers the risk of heart disease, diabetes and cancer and may help improve mood in menopausal women."
And while losing weight may feel like a neverending marathon during the menopause, Elizabeth suggests that the increase of one key micronutrient and reduction of another will play a key role in helping you shed the pounds.
A study conducted by the Women’s Health Initiative, found that women who followed a reduced carbohydrate-based eating plan closely that includes a higher protein intake had limited chances of putting on weight post-menopause. This was then compared to a low-fat diet, where women consumed a higher amount of carbohydrates and, in turn, and gained weight.
The book's plant-based eating schedule consists of more protein and fewer carbs and includes meal timings, calorie control and regular exercise.
Of the imporance of exercise in conjunction with diet, Elizabeth said: "Regular exercise maintains muscle and bone health, reduces the likelihood for heart disease, lowers type 2 diabetes and cancer risk, reduces stress and more."
And while it seems like this diet plan may not have space for a guilty pleasure every now and again, the expert reveals this is simply not the case.
"It’s a satisfying and enjoyable way to eat," she says. "You don’t have to worry about having dinner and drinks with friends, going on vacation or having to follow an unrealistically restrictive plan for the rest of your life."
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