Peris - I've c+p this from Sunday Times. Apologies for length of post, can't link because you have to pay to see it!
Menopause
Strictly speaking, menopause occurs when you have had no periods for 12 months. The most common symptoms of menopause ? hot flushes, night sweats, mood swings, memory problems, vaginal dryness, irregular periods ? occur in the months or years before this, a time known as perimenopause.
The science
As we get older, the ovaries start to fail and less oestrogen is released. When this happens, the brain tries to jump-start them by releasing chemicals called follicle-stimulating hormone (FSH) and luteinising hormone (LH), and it is these hormones, as well as the sputtering surges and troughs of oestrogen production, that cause symptoms.
Foods to eat
Soya can help reduce the increased risk of cardiovascular disease and lowers the risk of osteoporosis, which can increase when oestrogen levels fall. It may help reduce the severity and frequency of hot flushes.
Calcium-rich foods such as leafy green vegetables, dried apricots, almonds and dairy produce will protect bones and help to balance your moods.
Increase your intake of phytoestrogens, including flax, pumpkin, sesame and sunflower seeds, which help to keep hormones in balance.
Low-GI foods, in particular whole grains, help to maintain steady blood-sugar levels and ease mood swings; they are also rich in B vitamins, which affect the hormonal balance in the body and your mood.
Omega-3 oils, found in flaxseeds, quinoa and oily fish, are anti-inflammatory and can reduce a number of symptoms, such as hot flushes.
Plenty of fruit and vegetables, which contain B vitamins and a host of other nutrients, including antioxidants.
Foods rich in vitamin E (such as sunflower seeds, almonds, peanuts, pine nuts, cooked spinach, avocado and dried apricots) control and even eliminate hot flushes and can help with vaginal dryness.
Foods to avoid
Spicy foods, caffeine and alcohol dilate the blood vessels and can make night sweats and hot flushes worse. Hot drinks may also exacerbate these symptoms. Alcohol puts pressure on your liver, which makes it less effective at processing oestrogens in your body.
Sugary, refined foods can exacerbate mood problems and even memory loss, as well as causing fluctuations in your blood-sugar levels.
High levels of saturated fat can increase the risk of heart disease and cause weight gain that may be difficult to shift.
Fizzy drinks that contain caffeine can weaken bones and trigger hot flushes and night sweats.
Expert tips
Smoking can increase hot flushes and long-term health risks.
Breathing exercises can encourage relaxation, which can reduce hot flushes and emotional symptoms, and help lift your mood.
Regular exercise keeps bones strong, improves circulation (which can have an impact on hot flushes), lifts your mood and helps manage your weight.
Getting a good night?s sleep can ease symptoms and help you feel more energetic and balanced; aim for 8-10 hours a night.
Being overweight can increase hot flushes and night sweats.
Wear layers, so you can control your temperature more easily.
Edamame dip with spiced pitta chips and crudites
Serves 8 as a snack
For the pitta chips
4 wholegrain pitta breads
1 tbsp olive oil
1 tsp ground cumin
1 tsp garlic powder
¼ tsp cayenne pepper
For the dip~
400g edamame beans, shelled
200g silken tofu or fat-free yoghurt
2 tbsp olive oil
Finely grated zest and juice of 1 lemon
2 cloves of garlic, crushed
20g bunch of mint, leaves only, roughly chopped
1 tsp ground cumin
Freshly ground black pepper
For the crudités
2 carrots, peeled and cut into sticks
2 stalks of celery, cut into sticks
¼ cucumber, cut into sticks
Heat the oven to 180C/Gas Mark 4. Slice the pitta breads into bite-sized wedges, mix the oil and spices together in a bowl and toss the pitta wedges in the mixture to coat. Spread the pitta out on a large baking sheet and bake for 20-25 minutes, or until crisp and golden.
Steam or blanch the edamame beans for 5 minutes until tender, run under cold water and drain. Tip into a food processor along with the remaining dip ingredients and blitz until smooth. Serve the dip with the pitta chips and crudités.