Hi DebbieD
You are doing the right thing in eating a healthy diet as we go through this important change in our lives - well at any time really. That is the first most important thing you can do.
And yes lots of fruit and vegetables - obviously if you are allergic to some then avoid these but I eat tons of them. Our main evening meal usually contains half veg I would say and I have fruit as a snack whenever I'm hungry, Berries and juice for breakfast (with my muesli and yogurt) Low fat. Minimal cheese ( still have tastes though) less alcohol, plenty of calcium (yog and skimmed milk). Lots of pulses and beans, and wholemeal bread. Cooking everything from basics - ie very very few processed foods..... well apart from the occasional choccy! I agree we all need treats!!!!
Increasing fruit and veg gradually is better for the digestion - gets used to the increased fibre. I love dried fruits - those ready to eat ones but the figs and prunes have an interesting effect on my gut!!!!
Great that you've managed to lose weight!
Did you say you had increased your exercise - this is important too.
All of this will help make you feel better in yourself and perhaps better able to cope with symptoms. Also maybe slightly lower intensity flushes if you are not overweight. However menopausal symptoms are caused by oestrogen deficiency which lasts for ever - even after the traditional symptoms of flushes, sweats, anxiety etc - may have lessened.
I have no recommendations about what to eat - I too chomped through phyto-oestrogen cake when I was peri - it was yummy and very healthy but didn't actually do anything to prevent my oestrogen decline!
Therefore I would recommend thinking about HRT.
This is what the British Menopause has just said amongst other things:
HRT prescribed before the age of 60 has a favourable benefit / risk profile.
We are here to help and there is a lot of info on the left menu.
Meanwhile keep up with the healthy eating and lots of fruit and veg - your body will thank you for it.
Hurdity x