Health & Beauty

HOT TOPIC

There’s growing awareness of menopause issues – and rightly so. While the transition a ects everyone in di erent ways, Dr Tanja Harrison, lecturer in Public Health Nutrition at the University of Chester explains how adjusting your diet could help allay the symptoms and improve your overall health

Many women are unsure of how they can manage their lifestyle during this period of transition. Whilst a considerable number will have first-hand experience of symptoms such as hot flushes, night sweats, insomnia and brain fog, to name just a few, many are unaware that the decline in natural oestrogen levels also leads to an increase in other risk factors for their health.

Some of these are again more noticeable than others. Many of us are aware how much harder it is to maintain a steady weight and wonder how we have developed this ‘muffin top’ – seemingly overnight! Oestrogen actually leads to the body putting on fat mass, generally around the bottom and the upper body. During menopause the declining levels lead to an increase in so-called visceral fat mass around the waist and the inner organs. This type of fat is known to have the most negative impact on our health and increases the risk of type 2 diabetes and heart disease.

Nutritional needs

Now more than ever good nutrition is an important factor. And whilst it is not a magic bullet, it does play a key role in helping us to enter the next phase of our lives as healthily and happily as possible. Our diet can help supply natural oestrogens in plant form and whilst these are not as powerful as those produced by our own bodies, they can help to at least improve the symptoms. However, it can take several months for these improvements to be noticeable and whilst this can be annoying when you are desperate for a good night’s sleep and a return to your

cooler self, the consumption of these foods also has additional health benefits.

Plant-based oestrogens (or phytoestrogens) are contained in a wide range of foods, but probably the best known and richest sources are soy-based foods such as edamame beans, tofu, tempeh and soymilk. Other types of peas and beans are also good sources, as are flaxseeds and berries. All these foods are also recommended as part of a healthy diet, rich in vegetables, fruits and wholegrains, to prevent heart disease and type 2 diabetes.

“Our diet can help supply natural oestrogens in plant form. Whilst not as powerful as those produced by our own bodies, they can help”

Heart health habits

A number of dietary patterns, for example the Mediterranean diet, also show a lot of promise. A good starting point is to cut down on any ultra-processed foods as much as you can. Cholesterol charity Heart UK has a number of healthy recipes on its website that can potentially address both issues at once – your menopausal and your long-term health.

heartuk.org.uk

Adopt a fresher, more Mediterranean diet

MYTH BUSTER

This time we’re tackling some common misconceptions about teeth…

Sugar-free drinks are better for your teeth

Not really. Even without sugar, the acidity of soft drinks can still be very damaging to your tooth enamel. The average pH level of water sits at 7, which is neutral on the scale of acids and bases. Diet sodas sit at around a level of 2 or 3, which is still incredibly acidic to your teeth. For reference, the pH level of battery acid is a 1.

Teeth are as unique as a fingerprint

This is true and often referred to in TV detective dramas when solving a case! Adult human teeth comprise incisors, canines, pre-molars and molars, which vary in shape, size and spacing. And the way the teeth are arranged in the mouth is unique to every individual, as is the oral cavity itself. At the same time, every tooth possesses a set of unique ‘tooth class characteristics’ that can pinpoint the owner of a set of gnashers if needed in a forensic investigation. Further dental pathology can establish age, sex, race/ ethnicity, occupation and habits etc.

Pregnancy affects the teeth

This is also true and extra dental care is needed during pregnancy. Hormonal changes can put you at increased risk of decay, gum disease (‘pregnancy gingivitis’) and growths on the gums called pyogenic granulomas. Morning sickness that involves vomiting can also erode the enamel. So regular check-ups are more vital than ever.

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