October is Menopause Awareness Month; a month-long initiative aiming to break taboo and improve women’s health and wellbeing by raising awareness about the symptoms of menopause and the support options available.
One of the most common symptoms of menopause are ‘hot flushes’, impacting as many as eight in 10 people. Hot flushes can come in the form of a sudden feeling of heat spreading through your body and face, sweating, a reddening of your chest, neck, face and head, changes in your mood and a lack of concentration.
If you’re one of the many thousands of people who suffer with some, if not all of the symptoms of a hot flush, Registered Nutritionist and Author of Eating Well for Menopause, Dr Laura Wyness shares her expertise on root causes and dealing with triggers to improve your symptoms.
Dr Laura explains: “Hot flushes are the most commonly recognised menopause symptom affecting 80% of women. Research suggests that diets that are high in sugar and fat increase the risk and intensity of hot flashes and night sweats.
“A diet with lots of added sugar and refined carbohydrates (e.g. sweets, cakes and sugar-sweetened drinks) can lead to large fluctuations in blood sugar levels. Hormone changes during perimenopause make it harder for the body to control blood sugar levels.
“Having large fluctuations in blood sugar throughout the day can exacerbate a number of common menopause symptoms such as mood swings, anxiety, fatigue, weight and sleep quality.”
Cutting back on sugar is a great way to curb many unpleasant symptoms of menopause. In a bid to open up the conversation around reducing sugar intake levels this Menopause Awareness Month, wonky fruit and vegetable loving drinks company, DASH Water, share five simple ways to reduce your sugar intake, without cutting it out all together.
Five simple ways to reduce your sugar intake
-
Opt for Natural Sweeteners
Instead of refined sugars, try natural alternatives like honey or maple syrup in small amounts. These options still satisfy your sugar cravings but are less processed and have lower glycemic indexes.
-
Choose Whole Fruits Over Fruit Juices
While fruit juices are often high in sugar, whole fruits provide similar levels of sweetness along with fibre, which helps slow down the absorption of sugar into your bloodstream.
-
Read Labels and Choose Low-Sugar Options
Many packaged foods contain hidden sugars, so check labels for added sugars. Opt for low-sugar or unsweetened versions of items like yoghurt, sauces or cereal to significantly reduce your intake. In terms of ‘sugar-free’ or ‘low-calorie’ options, make sure you’re clued up on aspartame too.
-
Gradually Reduce Sugar in Recipes
Gynecologist in NYC suggests when baking or cooking, try cutting the sugar in recipes by one-third or half. Often, you won’t notice a big difference, but you’ll be consuming much less sugar overall.
-
Swap Sugary Drinks for Infused Water
Replace sodas or sugary drinks with flavoured sparkling water or herbal teas. Try adding slices of fruit, such as lemon, berries, or cucumber to your water for a naturally sweet taste without added sugars.
Making just some of these small adjustments can help reduce sugar intake, which may help improve menopause symptoms and overall well-being.