9 common Menopause questions answered by Nutritionist Mel
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Mel has extensive clinical experience with a range of hormonal conditions and transitions including menopause, PMDD, PMS, PCOS and the changes females with ADHD may experience with hormonal changes.
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Menopause and your diet
Menopause is a natural phase in a woman’s life, but the symptoms that come with it can often be challenging.
From hot flashes and night sweats to mood swings and weight gain, the physical and emotional changes can significantly impact a woman’s quality of life. However, diet plays a crucial role in managing these symptoms.
A specific menopause diet, rich in essential nutrients, can help alleviate discomfort and promote overall wellbeing.
This is where the Zing Wellbeing Menopause Meal Plan is perfect for you!
Our recipes are packed with protein and nutrients to support you on your menopausal journey.
Perimenopause tips from Nutritionist Mel
Mel has answered some of our members pressing questions and concerns to try and help them face perimenopause head on.
Mel is a big believer that blood tests are not necessarily reliable when it comes to your hormones and menopause.
You really need to dig into the individual symptoms and side affects and see what you might be needing to better support your body through the changes of perimenopause, and menopause.
Perimenopause Symptoms:
- Hot flushes - day or night
- Insomnia
- Anxiety - often occurs out of nowhere during menopause
- Bone density and muscle mass changes
- Skin changes
- Vaginal changes - dryness or skin changes
- Infections
- Drop in libido
Questions from our Zing Wellbeing community.
Join now so you can ask Mel a question!
"I suffer Heavy Bleeding will it get worse"
Sometimes bleeding can actually get heavier before it gets lighter.
It is also often assumed for women who struggle with heavy periods all their life that menopause will also be quite severe for them. This is not always the case.
It is important to remember the symptoms are NOT the same for everyone.
"I have trouble Sleeping and twitchy legs"
Insomnia and nutritional needs change during menopause and one of the important minerals in our body is magnesium. Which can lead to twitching legs.
Supplement your magnesium to help with sleep and the leg twitches. Magnesium glycinate is the best one to assist with sleep.
"I am so tired all the time"
It is OK to feel tired with such huge changes occurring in your body.
A couple of great tips from Mel is to include more protein, higher calcium and magnesium diet.
This will support your liver and nervous system.
Your liver also suffers during menopause as it is flushing your hormones etc. which put it into overdrive as well.
Increase foods like Nuts, brown rice, avocado, pumpkin seeds, LSA just to name a few.
Sesame seeds are great for calcium and tahini.
Broccoli, almonds, sardines and dark greens are also good for boosting your calcium.
Herbs and supplements are often a great option as well. It is best to seek individual support for the best supplements for you.
"I am suffering severe Hot flushes"
Supporting your liver will help with hot flushes, reduce alcohol, reduce caffeine, increase your water intake, lots of water! And anything green, increase your dark leafy greens, and sage tea can also be a great support.
"My Anxiety is so bad now with menopause"
Sorry, unfortunately it is a very common side affect and often one many women suffer in menopause that have never experienced anxiety before.
It is important to seek the support that works for you, be it counselling or medication etc.
"I have a terrible Stiff neck and shoulders"
Rethinking your Nutritional needs and magnesium intake once again should help with body aches and pains as your body changes. Massages are also great and strength exercises.
"Why do I have Cracked lips"
Nutrition, nutrition, nutrition!
Magnesium and Vitamin B! Cracked lips or cracks around the mouth are often cause by a Vitamin B deficiency and certainly worth looking into a bit more. You should consider an activated B complex supplement. Also consider your immune system and a probiotic to support as well.
"Mood swings are crazy!"
Sleep, sleep, sleep and good nutrition. It is important to seek individual support so you can get the best treatment for you.
Lemon balm, passion flower, Kava and magnesium are all good for sleep support.
Vegetables
Mel believes one of the easiest things to support you through menopause is to increase your vegetable intake.
It is a great way to build the microbiome in your gut and support your body through this stage of your life.
A rainbow of vegetables is fantastic. Aim for 40 different plant based foods each week.
Read more:
- Managing menopause symptoms
- The Impact of Menopause on Women's Health
- Happy hormones with nutritionist Mel
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All about Mel
Mel is a Medical Herbalist, Naturopath, Nutritionist, Iridologist, and Trainer.
MHlthSc(D&A), BHlthSc(Comp Med), AdvDip WHM, AdvDip Nat, AdvDip NutMed, Dip Iridology
After graduating as a Medical Herbalist top of her class and with a scholarship in 2011, Mel opened her private practice. She has since completed further qualifications in Nutritional Medicine and Naturopathy, as well as a Bachelor Degree of Health Science, in Complimentary Medicine.
In 2023 Mel completed a Master in Health Science in Drug and Alcohol Addiction.
She has a special interest in both endometriosis and adenomyosis having personal and professional experience with these conditions.
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