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BEST NUTRITION FOR MENOPAUSE: REGULAR INTAKE OF COMPLEX CARBOHYDRATES
Dr Katharina Dalton, a pioneer in the recognition and treatment of premenstrual syndrome (PMS), has found that one way the symptoms of PMS and the menopause can be relieved is by eating regularly. This stops the blood sugar level from dropping and adrenaline from being released. You are ideally looking for foods that give you a slow rise in blood sugar and keep the level up for about three hours. You can then eat again before it drops.
Complex carbohydrates are the best foods for this. They give a slow release of energy because it takes time for the digestive tract to break them down into the simplest substances that the body can use. Carbohydrates arc a large group of foods that include sugars and starches. They are an important source of energy and are all eventually broken down in the body into the simple sugar, glucose. It is the speed with which this happens that is the important factor. There are two types of carbohydrates: complex and simple.
To help maintain a steady blood sugar level, aim to eat complex carbohydrates regularly during the day. You do not necessarily need to eat more. Sometimes just a whole-wheat cracker can be enough between meals. If you find that the symptoms associated with low blood sugar level are greatest first thing in the morning or you wake during the night, heart pounding, and cannot get back to sleep, then it is very likely that your blood sugar level has dropped overnight and adrenaline has kicked into play. Eating a small, starchy snack one hour before going to bed (e.g. a cracker) and, if possible, one hour after getting up, will help to alleviate these symptoms.
Whenever possible, choose unrefined complex carbohydrates such as whole-wheat bread, brown rice and whole meal flour. When a carbohydrate is refined, the food is stripped of essential vitamins, minerals, trace elements and its valuable fibre content. It was originally thought that fibre’s role was only to speed up the passage of digested food to prevent constipation. It is now known that some forms of fibre can actually slow down the absorption of sugars and help to maintain our blood sugar balance. Without fibre, food acts more quickly on the blood sugar level and is harder to eliminate from the body.
Eating the right foods regularly, i.e. complex carbohydrates every three hours, can stop cravings and binges on foods which appear to offer a ‘kick start’ but only bring associated health problems.
Shelagh, thirty-nine, came to see me with terrible migraines which occurred around the time of her period – either the day before, on the day, or the day after. She got flashing lights, and tended to feel very sick with it. She craved sweet biscuits and kept a bag of them with her all the time so she could nibble when she felt the need. After the pain had gone she craved junk food. Shelagh said she had a ‘dreadful craving’ for chocolate.
I suggested that for the first two months she start to eat starchy foods every three hours, to keep her blood sugar levels steady. By keeping her blood sugar level in balance she would then stop any drastic drops in sugar levels and hence reduce the sugar cravings. After the first two months she came back saying she felt much better, had more energy and did not have her usual premenstrual agitation. She had not had any weekend headaches which had been a regular pattern before.
Shelagh said that her food cravings had almost gone. She occasionally felt she wanted something but there was now no compulsion. These changes were not due to willpower; her body just did not need those large amounts of sugar-rich food, so she had no cravings to eat it. She told me, ‘I’ve been eating every three hours and do feel better for it – no shakes and tension through lack of food! I had some of the migraine symptoms during my period but was not incapacitated as I usually am.’
I then suggested some food supplements to balance her deficiencies as suggested by the health questionnaire she had completed. She wrote the next month, ‘I actually got through this month with no migraine! Only the warning signs, so I’m very cheered.’ A couple of months later she dropped me a line to say, ‘I haven’t had a full migraine for two months although I’m still getting the aura symptoms. Thank you for all your help!’
If you experience binges and cravings, these may indicate a blood sugar imbalance as described above. They may also be symptoms of a food allergy, so this is worth checking. Ironically if we are allergic to or intolerant of a particular food, we tend to crave it and eat it more. Ask yourself the question, ‘Which foods or drinks would I find hard to give up?’ That will give you a clue to what to look out for.
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