Help for the menopause and hormonal symptoms
Fruit and vegetables
Healthy mono-unsaturated fats such as olive oil
Oily fish such as salmon, sardines and mackerel
Wholegrains (like quinoa, buckwheat and millet ), pulses, beans, nuts and seeds
Moderate amounts of alcohol (equivalent to one standard 125ml glass of wine per day), although initially we suggest you avoid all alcohol.
What to eat and what to avoid
How to reduce symptoms
- Green, leafy vegetables
- Nuts and seeds
- Dried fruit
- Tinned fish with bones
- Vitamin D is found in oily fish, eggs and soymilk. Sunlight is also an important source of Vitamin D.
Phytoestrogens found in plant foods such as soy, linseed and pulses, may help reduce hormonal symptoms such as hot flushes and depression. Aim to eat two to three portions of calcium-fortified soy products like milk, yogurts, soya and linseed bread or edamame beans each day. Don’t worry if you don’t eat dairy, RYH also include non-dairy calcium food sources.
RYH offers you:
- 4 weeks of easy, affordable and varied meals, tailored to a range of dietary requirements, with vegetarian and vegan options, as well the option to avoid a range of allergens
- A lifestyle change – much more sustainable than fad diets – as well as detailed explanations so you understand the changes you’re making, increasing the likelihood of long-term success
- Long-term support: a welcoming and supportive RYH community to help you continue your journey, as well as plenty of advice for keeping your gut healthy after the 4 weeks
- The ability to sleep better, feel more energised, boost your immune system and overall wellbeing