Menopause Matters Forum
Menopause Discussion => Other Health Discussion => Topic started by: Debbie D on May 26, 2013, 07:26:13 PM
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I have read a bit about eating and weight gain etc and how it can affect how we go through the menopause. Being a bit overweight, specially since giving up smoking a year or so ago, I have tried to eat more sensibly.
I am a veggie, have been for over 20 years, but my downfall is cheese - got through 3 - 4packs a week - eeek!
So now I limit myself to one pack a week plus a philly light spread. I make myself eat five a day fruit and veg, changed to wholemeal bread, brown rice and brown sugar. Also the red top milk. Instead of cheesecake, another fave, I eat low fat choc mousse with chopped fruit in it. I was surprised that I actually like the food, and eat way less calories but more actual food.
This has been the case for about 2 months, and TBH it has not helped at all with the menopausal symptoms, but I have lost about one and a half stone in that time.
Does anyone have any tips on what to eat more or or avoid to help at all? Or does food not play that big a factor.
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Losing weight plays a HUGE factor in over-all health. My DH has porridge with fruit chopped in every morning :-X as it is slow release and keeps him going until lunch time. I have a round of well cooked toast with butter. We both drink black T. I add 2 sugars to keep me
sweet ;-).
I think that we slow down as we age. In most respects. I hate planned exercise but we try to cycle/walk as much as possible and our garden keeps us busy.
I read recently that we should eat more veg. as our 5 a day as fresh fruits contain lots of sugars. that of course depends on how the body 'uses' sugars ......... I try not to have too many bars of chocolate each week and unless a packet is opened I don't touch biscuits or ......... DH cooks most things from scratch and if we go to the chippy we buy a portion and share. Even then it's too much!
Keeping a food diary - more for the odds and nibbles that we eat - can give an idea of how much we actually put into our gobs .... and being dehydrated can be mis-interpreted as being hungry ;)
Good topic, I like ;)
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I've lost 23lbs dieting since beginning of year. Eat as before, just less and less nibbling between meals.
I use trivia in coffee - tastes fine to me.
Can't eat cheese but have been told that a daily portion is size of a Vesta match box. Try telling my hubby that! ;D
Oh & when you're peckish drink water as our bodies mistake hunger for dehydration.
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My GP just gave me a list of phytoestrogen-rich (plant estrogen) foods to include in my diet as much as possible, and a recipe for an 'HRT cake' which I'm going to make - I loved getting a 'prescription' to eat cake from my doc!! The food list contained lots of seeds, nuts, dried fruits, particular fresh veg and fruits, legumes and of course soya. Plenty of calcium is important too - but I suspect plant foods and low fat dairy are probably better than eating lots of cheese. I can't lay my hand on it at the moment but I'm sure you could find plenty of lists online for these foods. She also said that I would benefit from losing a bit of weight - which I knew anyway.
I'm trying to drink more water, and I've been having a bowl of salad or homemade gazpacho before my meals to fill me up a bit.
I do believe that food plays a huge part in how we feel and how well we are - it's what we're made of after all. I try to avoid foods with chemical ingredients, including artificial sweeteners, and you do get used to less sweet flavours - I love plain yoghurt now and find most flavoured ones too sweet - why doesn't anyone make them just with fruit in?!
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I don't have a particularly sweet tooth. I do have a weakness for cream eggs but I won't be able to get them for ages now.
I think it's all to do with balance. The five a day was a marketing ploy by American farmers to increase sales and there is no scientific proof that five is better than four or not as good as six.
I don't eat a lot of fruit but I do eat a lot of salads and veggies. I also don't eat that much red meat but do eat chicken and a lot of fish.
I have a different problem with weight. I am not a comfort eater. When I am anxious my appetite goes and the weight drops off. It's not a good look so I have to be careful as I can drop 6/7 pounds in a week if I am stressed.
It can be a bit of a battle to maintain a healthy weight no matter what direction you come from.
Honeyb
X
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As regards the five-a-day recommendation The Blood Pressure Association site says that in order to lower and then maintain a healthy blood pressure you need between 7 to 9 portions a day. I am finding this very difficult to achieve and not end up dashing to the loo all day!!
Taz x
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I think 5 was a number 'they' thought we would all remember ;) - currently we are eating a whole fresh Pakistani mango daily :-* - messy but scrumptious.
Honeybun <in a whisper> I know where you can buy cream eggs ;)
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I suffered with rosacea from about the age of 23 until 5 or 6 years ago and tried all sorts of medicines, saw a dermatologist AND took regular antibiotics and the latter I think are resonsible for messing up my stomach (I now have GERD). What has cured it for me is stopping eating fruit. People don't seem to believe me when I say this as everyone thinks of fruit as the "good guy" but I know I am right. Pineapples have a special enzyme in them to help GERD so I recently bought some juice and was having a medium glass after my evening meals and guess what, my rosacea flared up again. I've now cut down (and ordered some bromelaine caps - same enzyme but no juice) and it is going away. That's proof enough for me. Honeybun is right about the marketing campaign, I'm a bit like her in that my appetite comes and goes and I just cannot eat once I am full up whereas in years past I could easily stuff myself until bursting. I try and eat everything in moderation but never manage 5 a day (2-3 if I am being good) and do have chocolate every day as well. Usually. I've given up worrying about it, in a way I am convinced that my body tells me what it needs and rejects the things it doesn't like e.g. oranges and stuff with vinegar in. I've also stopped eating tomatoes and onions and that has helped the GERD. It's all such a faff though. And if I was told to give up cheese, I would simply fade away ...... :-\
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Fruit is acidic as are many salad vegs. Chocolate is GOOD for us ;)
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As regards the five-a-day recommendation The Blood Pressure Association site says that in order to lower and then maintain a healthy blood pressure you need between 7 to 9 portions a day. I am finding this very difficult to achieve and not end up dashing to the loo all day!!
Taz x
Wow really, I find it hard to incorporate five!! I understand frozen veg can be counted though, I was surprised to hear baked beans are also - they are the work of the devil!
I do like fruit but cos I am busy I tend to buy the ready prepped stuff, who has time to peel and chop all that fruit!!
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Here is a complete chart of acidic and alkaline food.
You would think lemons are acidic but they are not. Most of the foods that you think are acidic are not.
http://rense.com/1.mpicons/acidalka.htm
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I haven't missed fruit although I sometimes look at peaches and think "mmmm" but I haven't eaten one for donkey's years. We went to Australia in 2003 - the fruit there is really ripe and fresh. Most of what you get in the supermarket over here is horrible. >:( So I just stick to veg and if frozen wasn't counted, well that would be none a day for me lots of the time. 8)
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Honeybun <in a whisper> I know where you can buy cream eggs ;)
Where? I NEED to know ;D
Sorry for butting in Honeybun :D
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;D <whispers - in most village shops or supermarkets > :sick02: and you are welcome to mine ::)
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CLKD - Thank you
:medal:
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You are welcome. Can't stand them ::)
I think we deserve a treat occasionally. Especially if we are generally eating well.
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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
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From 5 then 7 now 10 portions of fruits and veg. ::) - an article in the daily paper suggested that this will become prohibitively expensive for parents on low wages. How about suggesting frozen and canned fruits and veg. which probably have more vitamens left ::) as processing is so quick. Canned foods can be bought in bulk or BOGOFs and store for years++ - no need to look at use-by dates 'cos canned foods don't go off.
I struggle to eat 3 portions each day ........ as I have fads on for example bananas for weeks, then can't look one in the face ::)
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Healthy eating is about common sense. I don't listen to 'them' too closely or it triggers my eating disorder and I start thinking I will get into trouble if I don't do everything 'they' say we should do :(
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hello sparkle my friend. I was born as rationing finished and my mother was just glad to be able to buy a selection of food for us. We have far too much choice nowadays and too much unnatural unhealthy stuff.
Can you imagine the flatulence that could be caused by 10 pieces of fruit and veg a day, blimey!!!!
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:rofl: ........ now we've found the bottom line ;) I would be too bloated to eat 10 portions a day, I've had 2 slices of orange this afternoon as pudding - fruit is soooo chewy and takes effort :D
I started the day with a muesli mix and black T, 2 sugars
Half a mug of hot chocolate mid morning with a small slice of Bakewell
A small piece of beef whilst waiting for my piazza to heat in the oven, a small spoonful of cold sweetcorn and the 2 pieces of orange. Stuffed now!
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come to think of it I had prunes with my porridge, a banana mid morning, carrots and broccoli with my lunch and a pear for pudding so that's 5 pieces without thinking about it :)
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Cut back on sugar and carbs, drinking more water as opposed to fruit juice and try to avoid eating canned foods or processed cereals etc, not easy.
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Nowt wrong with modern canned foods occasionally. It's the best way of preserving fruits and veg. other than fast freezing and a good way of getting plenty of mix in the diet.
I had a pizza for lunch and 2 rounds of toast with marmalade - does the latter count as fruit ;D
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I eat quite a lot of fruit - most days over 5 portions - and it has no adverse effects on my innards!
Bramble
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Too many carbs and sugar CLKD - do you get strange light-headed feelings - I expect your blood sugar is all over the place?! You could try smoothies (not too many though because of high fruit sugars) or pureed veg based soups if you don't like chewing things!
I probably eat around 8-10 I should think and does anyone still eat canned fruit these days? (well I confess the occasional tin of ruby grapefruit if I've run out of the fresh stuff - nothing like grapefruit before breakfast!).
Two portions of fruit + juice for breakfast, thick vegetable based soup for lunch + some salady stuff + a piece of fruit, at least one piece of fruit as snack, and at least 2 portions of veg + fruit for evening meal....I don't think I flatulate any more than the next person and my jeans are done up as I write ::)
Hurdity x
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I'd be stuck to the loo all day if I ate all of that fruit and veg :o
Taz x
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we all have different systems and we just have to find what suits us as individuals. How fortunate we are to have such a plethora of choice and variety in this generation to be able to do that. All things in moderation is my mantra and I adore toast and marmalade :)
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Canned foods generally have sugar added to them, thats the problem.
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Crikey Hurdity - I know my own body and NO I rarely get the feeling of being light headed now that I eat every 3 hours. Many people buy and eat canned fruits, obviously you didn't watch Greg Wallace recently :-\ although Campbells Soups no longer exist :sigh: other UK canning factories are hard at it 24/7! One looks on the shelves of all grocery shops and one will see how much tinned foods are available. Handy for camping trips if nowt else!
Cassie - canned foods have less sugars than when I was growing up in the 1950s ;)
This morning I have had my usual bowl of muesli-like stuff, we stopped off for a cuppa with which I had a slice of toast and jam. Haven't decided what lunch will be, however, evening meal ....... [see what are we cooking tonight ]
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I've got a conscience about not drinking enough water. So I think I'll start the ball rolling by getting some for my afternoon's teaching.....
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Don't forget that the body extracts liquids from the whole diet ........... ;) drinking 2+ litres daily was pushed by the bottled water companies. Urine should be straw coloured; any darker and we need more liquids, lighter and we are drinking too much.
A quarter of a pizza for lunch with home made chutney, stuffed now :sigh:
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I keep a 200ml glass of water on the table and have a couple of mouthfuls whenever I pass. Usually get through 3 a day, more in summer. This is in addition to my tea and coffee during the day and a camomile and spearmint tea in the evening. Reckon I down about 1200ml a day as well as moisture in food. My body is happy with it anyway.
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Himself has handed me a hot cuppa ....... :-* but I need a pee but I'm watching TV ;D
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roles reversed here, he is watching the last episode of Taboo and I am about to brew up, not sure if he needs a pee or not ;)
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Been ;D ..... watching Escape to the Country so can't afford to miss any of it!
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pause button? where are they today?
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around Bath, Wokey and Cheddar - bright sunshine, pretty properties .......
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Just made a batch of home made marmalade yesterday. Can't beat it for taste!
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Apparently marmalade has 'gone out of fashion' :o - not in this house it ain't, we have a lady locally who makes all types ;).
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I wish Mary Berry would shout a bit louder and drown out the food police. She really does eat all things in moderation and is a fan of sugar, salt and alcohol in her recipes. The food police have sucked all the pleasure out of eating :(
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I am reminded of a scene in the recent TV series called The Halcyon, set in WW2. A soldier brings his sweetheart an orange and she accepts it as though it was pure gold. Nowadays we take food so much for granted.
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Not a waste if one has home composting ;-). Our families have composted in the garden for nearly 150 years.
We did grow more of our own in the countryside though, all my family had 'patches' for veg. as well as fruit trees. Fresh produce was bottled or canned if there was a glut. Made into chutney. Jam. Home-made mince meat for Ch.mas. Chickens, goats, pigs down the garden, the occasional access to goat. Families would share a pig ........ milk delivered into a jug - how far do you want me to go back ;D
I wouldn't cook, well I don't anyway; so would rely on canned stuff, frozen peas and Aunt Bettys Yorkshire puddings. If it ain't quick I wouldn't consider it as I have to eat B4 I'm hungry and it's not always easy to judge. Canned comes into it's own in a power cut as most can be eaten straight from the tin ;). Tinned foods were used in trifles (yuk) ...... well drained, I would drink the juice from the can.
What we are rarely told is that pineapple can interact with some medications and should not be eaten on an empty stomach.
Oh I so agree BJ! Also, how many know about left-overs - bubble and squeak anyone :D
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we always use up left overs in something else the next day. We are on a budget and cannot afford to just throw out things unless they have been spoiled.
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We home compost. Any milky products, even vanilla flavoured custard, goes into next doors' :cat48: ..... how can a cat purr and lap at the same time ;D. Bits of fish skin and meat gristle goes the same way. Cake goes the wild birds/cats.
We had mashed spuds with the broccoli and venison - stuffed now ::)
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It might not matter financially but in places across the World, half a bag of veg would go a long way - do you home compost?
Do U add up exactly what you throw away in the course of 4-6 weeks? Where does it go, into landfill or Council composting scheme, some Councils are better than others ::). Plus the plastic bag it's stored in, that's my biggest gripe - plastic in general >:(. In your situation I would buy frozen veg where possible: peas, chopped mixed peppers, sweetcorn: [though I HATE frozen greens i.e. sprouts :beaurk:] - sprouts, tomatoes, peppers, all keep in a cool dark place, long after the 'use by' date ;) as do spuds. That way you can cook exactly what you can eat in a meal. This morning I threw out the rest of the cold mashed potatoes, starlings were soon down for it as well as a male blackbird - no waste there then.
I can't abide trifle, all that phaffing when it could be served separately ;D.
Should be pancakes tonight but probably not until the weekend ...... with sugar and lemon juice, of course ;)
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a nice home made trifle is my favourite dessert :). I dislike pancakes and have refused to make them so hubby will have to pull his finger out and make his own. He has the time ::)
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We have very little food wastage - not because we're on a particular budget, I just hate waste. So between us using left-overs the next day and the dogs there is very little that actually gets thrown away.
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Hi Greyhoundgal - how you doing? Not much milk/yoghurt is wasted as next doors' cats visit on the off-chance :D
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Your Council is going backwards >:( - we are told no foodstuffs in the landfill bins! Even if I didn't garden we would still do composting. Then we could sell it ;D