Menopause and Fibre

Podcast Episode 24 transcript.

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Today, I'm talking about Menopause and Fibre.

Fibre is a carbohydrate that the body can't digest because we cannot make the enzymes to break it down. Fibre is found in fruit, vegetables and whole grains. It is mainly made up of indigestible parts of plant material, which move through the gut relatively unchanged. 

From the moment food is swallowed, it is moved along the gut by various muscles through a process called peristalsis. Fibre's primary role is to keep the digestive system healthy.

There are three types of dietary fibre - soluble, insoluble and resistant starch.

Soluble Fibre, like pectin, soaks up water to become a thick gel to slow down digestion. This, in turn, slows down the absorption of sugar into the body, which helps manage diabetes and lowers bad LDL cholesterol. It promotes feelings of fullness and normalises bowel movements.

Sources of soluble fibre include beans, lentils, peas, flaxseed, fruit, vegetables and soy products.

Insoluble fibre, like cellulose, does not absorb water and speeds up the time food travels along the digestive tract by adding bulk to prevent constipation and related problems like haemorrhoids.

Sources of insoluble fibre include bran, fruit skins, nuts, seeds and whole grains.

Resistant starch shares characteristics with both insoluble and soluble fibre. It is resistant to digestion and reaches the large intestine undigested, but once there, it behaves like soluble fibre and is digested by good gut bacteria that live there. Resistant starch, also called a probiotic, is known to reduce the risk of type 2 diabetes, blood cholesterol levels, and bowel cancer.

Sources of resistant starch are whole legumes, cold-cooked potatoes, unripe bananas, pasta and corn.

As oestrogen levels swing around in menopause and decline in post-menopause, women have a higher risk of cardiovascular disease and type 2 diabetes. They may develop gut issues like IBS, constipation, bloating or flatulence. Research shows that a variety of the three different types of fibres in diet have the best health benefits.

If you plan to increase fibre in your diet, do it gradually and drink a lot of water. If not, you might experience side effects like constipation and stomach pain.

Here are some easy ideas to help you increase your fibre intake:

• Swap to wholemeal or whole grain pasta, rice and bread

• Have oats for breakfast

• Make sure you have at least one vegetable with your dinner

• Swap your crackers for carrot or cucumber to dip in hummus 

• Have a small portion of nuts and seeds every day

• Add chia seeds to your cereal or smoothies

It is also important to reduce processed foods high in fats, sugar, and salt and focus on nutrient-rich foods.

#radiomenopause

Brain Fog Blues: Understanding Cognitive Challenges in Menopause

Podcast Episode 22 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I’m talking about Brain Fog during Menopause.

Brain fog is one of the most discussed symptoms of perimenopause and menopause. Many women describe their brains as being like cotton wool or floating in the clouds.

Some women notice they become increasingly forgetful, like walking into a room and forgetting why or reading a letter and finding thoughts drift away and need to start again. Sometimes, symptoms are so severe that some women ask their doctors to be referred to a memory clinic, thinking they are having symptoms of dementia.

We mostly think of oestrogen and testosterone as sexual hormones, but these chemicals also have other very important non-sexual functions in the body, including affecting the brain. 

Oestrogen stimulates brain cells to burn glucose and keep energy going. As oestrogen decreases, so does energy production in the brain. This triggers hot flushes, anxiety, depression, brain fog, and memory lapses.

Testosterone is known to sharpen the brain and strengthen the arteries supplying blood to the brain cells, which enhances memory.

There is a thought that brain fog is not just due to hormonal changes. Sleep disturbances and stress interfere with both concentration and memory.

So, what can we do to feel less foggy?

Manage your stress and learn to slow down when things are getting a bit too much. Allow yourself to refocus and give your brain time to process the task at hand. Stay calm and try not to get frustrated - as this will only make matters worse.

Nutrition

Stay hydrated - dehydration is linked to drops in concentration and memory.

Eat a diet rich in omega-3 and folate, as they are vital for the functioning of the brain and nervous system. Good sources include fish, chia seeds and brussel sprouts.

Antioxidants like Vitamins A, C and E mop up free radicals that damage the body, including the brain. Good sources include bananas, red peppers, spinach and oranges.

Soy has been found to improve memory in menopausal women.

Reduce processed food and sugars and eat food rich in vitamin B and probiotics, like yoghurt.

Fuelling your brain with energy-rich foods allows the brain to function at its very best 

Exercise

Exercise is a great way to improve fitness while promoting mental and emotional well-being. 

Exercising the brain is just as important. You can try doing crosswords, memorising the occasional shopping list, or taking up new activities that involve coordination.

Quit smoking and limit alcohol intake.

Sleep

Sleep helps clean out the brain. Improve your Sleep Habits by improving your sleep hygiene habits, like establishing a regular sleep schedule. I’ve spoken in a bit more detail about this in a separate podcast called Menopause & Insomnia. Better sleep boosts energy levels and concentration and helps lift brain fog.

HRT helps brain fog and improves concentration and memory. It can also improve other symptoms that interfere with brain function and sleep, like night sweats.

Always seek support if you’re struggling. Talk to your doctors if you are feeling unwell or worried. Brain fog can be a symptom of other conditions that might need checking out.

#radiomenopause

Menopause and Diabetes

Podcast Episode 21 transcript.

Listen to Apple, Spotify, and our website - or wherever you get your podcasts!

Today, I’m talking about Menopause & Diabetes.

Type 1 diabetes happens when the body cannot make enough insulin, a hormone that controls blood glucose. Type 1 diabetes is not linked with age or obesity; type 2 diabetes is.

If you do not have diabetes, perimenopause and menopause do not directly cause diabetes. However, as the hormone levels change during perimenopause, the risk of developing diabetes increases.

This is mainly because the body begins to store fat around the middle of the body, which affects how insulin works and may lead to insulin resistance. Insulin resistance is when your body’s cells do not adequately respond to insulin and your blood levels of glucose increase. This may also happen in women who have a healthy weight.

Fluctuations in hormone levels can make it more difficult to control blood glucose levels, causing them to swing erratically for no apparent reason.

Other risk factors for type 2 diabetes are leading a sedentary lifestyle - having a family history, and having or developing high blood pressure.

If you have diabetes, you will be aware of hypoglycaemia, which is where the blood glucose levels drop too low.

Some menopausal symptoms, such as hot sweats and palpitations, are very similar to hypoglycaemia, so you may need to check your blood glucose more often. If it’s a hypo, treat it as you usually would. Always deal with the hypo first if it’s a hypo combined with a hot flush.

The following tips can help you manage your blood glucose levels and menopause symptoms and reduce associated risk factors.

1. Cut down on caffeine and alcohol, as both can disturb sleep and make hot flushes worse. Alcohol is also very high in calories, so cutting it down will help you manage your weight.

2. Quit smoking as it increases your risk of heart disease and osteoporosis

3. Stay active - This helps your insulin to control your blood glucose more effectively. It is beneficial to go for a walk after a meal.

4. Nutrition: Cut down on processed foods and increase your fibre, fruit, vegetable, and whole grain intake. This helps control weight and maintain a healthy cardiovascular system. 

5. Check your blood levels regularly and discuss your options with your doctors, pharmacist or nurse. Blood Pressure and cholesterol must be checked periodically to screen for cardiovascular disease.

6. Although HRT can reduce the risk of developing Type 2 diabetes, it should not be started for that reason.

If in doubt, don’t just assume or struggle in silence - speak to your healthcare professionals.

#radiomenopause