Dr Martin Kinsella is known as the Hormone Doctor as he works to improve the quality of life for men and women. He says adding some foods to your diet could relieve menopause symptoms
Around half the population will experience menopause at some point in their lives, and some even claim using a certain supplement can work to delay the process. However, when you’re going through the motions, it can be tough, which is why any advice is essential when it comes to relieving symptoms.
Dr Martin Kinsella, also known as the Hormone Doctor on social media platforms like TikTok and Instagram, said adding certain foods to your diet can actually make a big difference to how you feel when going through menopause. According to him, what you eat can impact you a lot more than you think, so you may want to take note of his tips.
As World Menopause Awareness Day takes place today (October 18), it’s a good time to brush up on your knowledge to aid your health. The information could be super useful, and there are various symptoms you should look out for if you think you’re experiencing menopause too.
In a clip previously shared online, he said: “These foods can increase your oestrogen levels and may ease your menopause symptoms. Vegetables including broccoli and cauliflower.
“Fruits such as peaches, apricots, dates and dry figs. Some nuts like pistachios and walnuts and lastly seeds, such as sesame seeds and flax seeds.
“All these foods contain phytoestrogens, which is a similar compound to the oestrogens in your body.”
Since the video has been shared, people have been quick to thank the doctor for the advice. They had all sorts of questions, and some simple information may just help to clear them up.
Little you may know, a diet rich in fruits, vegetables, whole grains and lean protein, and following the principles of a Mediterranean diet, can help manage menopause symptoms like fatigue and support bone health. This is because it will help to provide calcium, vitamin D and healthy fats.
If you want to change your diet to aid the changes your body is going though, people are generally recommended to boost calcium intake from sources like dairy, leafy greens and bony fish, ensuring adequate vitamin D, and reducing the intake of salt, sugar and processed foods.
Staying hydrated and potentially limiting caffeine, alcohol and spicy foods could also aid symptoms like hot flushes. Foods like broccoli and cauliflower can also help with menopause symptoms by providing compounds like indole-3-carbinol (I3C) and sulforaphane that aid oestrogen metabolism.
Nuts are also beneficial during menopause as they help to provide healthy fats, vitamins and minerals that support mood, stable blood sugar, skin hydration and bone health. Not to mention, fruits, especially those rich in antioxidants like berries, citrus fruits and apples, can help alleviate menopausal symptoms such as hot flushes and moodiness by providing fibre, vitamins and minerals.
The NHS website states: “Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause. It can also help you keep as well as possible in the future.
“Get plenty of rest, including keeping to regular sleep routines. Eat a healthy diet. Have calcium-rich food like milk, yoghurt and kale to keep bones healthy.
“Exercise regularly, try including weight-bearing activities where your feet and legs support your weight like walking, running or dancing. Do relaxing things like yoga, tai chi or meditation.
“Talk to other people going through the same thing, like family, friends or colleagues. Talk to a doctor before taking herbal supplements or complementary medicines.”
If you’re worried about menopause, or have any concerns about your health, contact your GP for further advice. You should also seek medical advice before making any big diet changes.