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How a Mediterranean diet can support menopausal women. The Mediterranean diet consists largely of vegetables, fruits, whole grains, fish and poultry. Menopause nutritionist Charlotte Hunter details how the diet can be beneficial for those going through menopause. ”The Mediterranean diet may hold the key to alleviating menopausal symptoms such as hot flushes and insomnia, but its benefits extend far beyond that by protecting heart health, bone density, and brain function." "By including a variety of plant-based foods like vegetables, fruits, nuts, seeds, and whole grains, coupled with olive oil, dairy, and lean meat, the Mediterranean diet also offers protection against inflammation and oxidative stress.” "The hormonal changes experienced during midlife can predispose some women to weight gain and metabolic imbalances. Therefore, the Mediterranean diet and menopause are a match made in heaven!”. Lean meat Including lean meat in your diet will provide your body with the protein it needs to build muscle. ”Protein is the key to strength and vitality in menopause! As we grow older, our bodies naturally lose lean muscle mass, and we may notice the appearance of belly fat! But don't worry - protein can help.” "It is the foundation upon which your body's structure and function are built. It supports everything from muscle repair and growth to hormone balance and blood sugar regulation.” Olive oil The expert describes olive oil as "a powerhouse of nutrients”. "It takes centre stage in the Mediterranean diet due to its heart-healthy monounsaturated fats and antioxidants.” "Its anti-inflammatory properties work wonders in easing menopausal symptoms. Plus, its role in promoting cardiovascular health couldn't be more crucial during this time of hormonal flux.” Fruits and vegetables Eating a variety of fruits and vegetables every day will help support your digestive health. ”The Mediterranean diet offers a rainbow of colours and textures due to its emphasis on fibre-rich fruits and vegetables. This diet nourishes the body and plays a crucial role in maintaining digestive health and bowel regularity.” Oily fish Including fish in your diet is a great way to support your overall wellbeing. ”Omega-3 fatty acids found in oily fish help support heart health, brain function, and overall well-being.” "Recent research suggests that these essential fatty acids may offer relief to menopause symptoms, including hot flushes, low moods, and brain fog.” THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT