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Updated: Nov 25, 2021

Are you 42 years or older?

Are you experiencing reduced period flow?

Are your experiencing symptoms like hot flushes, Insomnia?

Then it could be perimenopause or Menopause.

Menopause is a period when a woman stops having periods, and is not able to get pregnant naturally. Periods usually start to become less frequent over a few months or years before they stop altogether, sometimes they can stop suddenly. Menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman's oestrogen levels decline. In Nigeria the average age for Menopause is 42 while in the UK, the average age for a woman to reach the menopause is 51.

Menopausal symptoms can begin months or even years before your periods stop and last around 4 years after your last period, although some women experience them for much longer. Most women will experience menopausal symptoms. Some of these can be quite severe and have a significant impact on everyday activities. This includes; hot flushes -75% of women experience it, night sweats, vagina dryness and discomfort during sex, difficulty sleeping – insomnia, low mood, or anxiety, reduced sex drive (libido) problems with memory and concentration.


Long term symptoms of oestrogen withdrawal increase the risk of serious health conditions such as:

  • Osteoporosis: Many women begin to lose bone density after menopause, making them more vulnerable to fractured or broken bones.

    • 1 in 2 women over the age of 50 are expected to break a bone during their lifetime, the incidence is higher in women due to the depletion of oestrogen during the menopause.

    • Women can lose up to 20% of their bone density in the five to seven years after the menopause.

  • Cardiovascular disease and stroke: Oestrogen provides some protection from heart and blood vessel diseases. Heart disease is the number one killer of women


Eating a healthy diet such as Flaxseed, Broccoli, Fruit, Vegetables, Oily fish, Whole grains, Lentils, Lean meat, Poultry, exercising regularly, and staying fit can improve some menopausal symptoms. Here are foods to avoid that help manage some of the symptoms:


Foods to Avoid

​Hot Flushes

​Coffee, alcohol, chocolate, and spicy food


​Sugary foods

​Bone Health

​Fizzy drinks, red meat, processed foods (high amounts of phosphorous found in these foods can accelerate the loss of minerals such as calcium and magnesium from the bone)

Caffeine and protein from animal products (Reductions in these products can help the body to maintain calcium stores)

Some treatment options have been associated risks of cancer, getting the right vitamins and minerals – nutrition can help relief menopausal symptoms.

MENOPACE A more natural approach during and after menopause:

Menopace provides support in 3 key areas: Regulation of hormonal activity, Bone support and Heart function.

  • ISOFLAVONES: A form of phytoestrogen soy isoflavones, are naturally occurring plant oestrogens and relieve hormonally based symptoms of menopause such as hot flushes. Soy Isoflavones found in foods such as soybeans and tofu have been implicated in the prevention of bone loss and cardiovascular disease in menopausal women.

  • B VITAMINES: Vitamin B6 contributes to the regulation of hormonal activity. vitamin B12 and thiamin (vitamin B1), which contribute to the normal functioning of the nervous system.

  • Vitamin E: can combat sweats, flushes, and dry vagina by reducing the breakdown of progesterone in the body.

  • Omega-3: EPA has also been shown to maintain a healthy heart and circulatory system, help with joint flexibility. Fatty acids help to lubricate the body in general so they can help with vaginal dryness.

  • Omega-6: It has been found to reduce hot flushes, maintain healthy hair and skin, joints and hormone balance


  • Calcium: With low blood levels of calcium, bone resorption occurs and calcium is released. Due to a decrease in oestrogen production after menopause, women's bodies are less able to retain calcium from dietary sources. Because calcium intake tends to decrease with age, calcium supplementation is especially important in postmenopausal women.

  • Vitamin D: Vitamin D is also fundamental to bone health, because it is essential for optimal calcium absorption. Vitamin D production by the skin also declines with age, so older individuals require more vitamin D through dietary means or supplementation. Both calcium and vitamin D are important in regulating age-related bone resorption

  • Magnesium: Magnesium has also been indicated in the reduction of anxiety and depression, helps to rebuild bone mass. Magnesium helps to retain calcium


The role of isoflavones in menopausal health: report of the north american menopause society, 2010. The Role of Soy Isoflavones in Menopausal Health Report of The North American Menopause Society/Wulf H. Utian Translational Science Symposium in Chicago, IL (October 2010)

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