EAT FOR midlife

What you put on your plate could help you to thrive during the menopause, says performance nutritionist Christine Bailey. Here are a few recipes to try

- Christine Bailey

Menopause is a natural and inevitable transition for women, but it can also be unpredictable. Whether it's sudden hot flashes, sleepless nights, mood swings or the appearance of stubborn belly fat, these changes can leave women feeling out of control. While the range of symptoms can be extensive, do not underestimate the positive impact that diet and lifestyle can have in helping you feel vibrant during this transition.

It’s the decline in hormones (particularly oestrogen) that results in the widespread changes affecting everything from your metabolism and mood to your bone and heart health. As your body adapts, your nutritional needs change too, making this the perfect time to adjust your approach to food. Upping your protein intake is crucial for preserving muscle and bone strength, especially when combined with resistance training.

You may also find a Mediterranean-style of eating (colourful fruits, vegetables, healthy fats from foods like oily fish, nuts and seeds) can help combat inflammation (often associated with menopause) and support cardiovascular health.

Adding foods rich in phytoestrogens, such as soy and flaxseed, can also be useful to ease certain unwanted menopausal symptoms.

If you're looking for practical tools, recipes and meal plans backed by research, my book The Personalised Nutrition Guide to Menopause: Reset, Renew and Rebalance the Body and Mind (Singing Dragon, £38) has 80 delicious, easy recipes, plus meal plans to tackle belly fat and support long-term wellness. It's an in-depth guide to helping you thrive through this transformative stage of life. Here are a few recipes from the book.

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