Author:
Alessandra Graziottin
Gynaecologist
Last Review: 22/10/2002

• Maintain a steady weight



• Follow a diet low in sodium (salt) and high in fibre( vegetables, fruits, potatoes, cereals and legumes, brown bread and limited pasta and rice)



• Introduce a portion of fish (no more than 200 g./day) and meat (no more than 120 g./day)



• Reduce the use of animal fats (butter, margarine, lard)



• Make use of more vegetable fats (olive oil, sunflower seed oil, etc.)



• Do not abuse alcohol (however, one glass or redwine, rich of resveratrol, a protective phytoestrogen, with a meal does you good!!). Spirits are absolutely banned and so is smoking

• Take vitamin E (olive oil)



• Take folic acid (in vegetables with a strong colour)



• Eat soya

• Keep under control the bone density by regularly asking your doctor to carry out the appropriate test



• Follow a diet rich in calcium and phosphorous, vitamin D, magnesium and boron (found in milk, cheese, meat and legumes)



• Have regular physical exercise

• Introduce each day a portion of soya (soya milk, tempeh, tofu)



• Add to your diet natural oestrogens (papaya, chick-peas, beans and lentils)



• Drink a glass of red wine with each meal



• Take vitamin E, vitamin C and linseed oil



• Avoid "trigger" foods/fats, fried foods, spirits, spices, caffeine



• Do not eat too much as poor digestion can encourage heat-rushes



• Do not stay in places with the central heating too high



• Dress in layers, so as to be able to remove an item of clothing if too hot



• Always have a cool drink at hand



• Breath deeply and slowly with the breath starting in your stomach. Breath out for 5 seconds, and then in for 5, doing approximately 5-8 breaths a minute. Do this breathing exercise at least 2 times a day, and of course when you have a heat-rush



• When you have a heat-rush think of fresh places



• Yoga and meditation help to lower excessive nervous tension that may as well trigger the hot-flashes

• Avoid "trigger foods"



• Do regular physical exercise



• Keep the temperature of the bedroom lower with the heating turned off

• Do not drink coffee after 4 p.m.



• Limit your intake of hot chocolate, tea and cola drinks



• Keep the temperature of the bedroom lower with the heating turned off



• Avoid alcohol. Instead drink only water or herbal-teas, or warm milk



• An evening meal rich in carbohydrates helps good sleep rather than protein



• Never go to bed angry or hungry



• Do physical exercise, but never too near to go to bed