Passover, Ramadan and Easter health advice for those who are menopausal

The NHS is offering useful advice and guidance for those who are menopausal and who are or will be celebrating the religious festivals of Ramadan, Lent and Easter or Passover.

The aim is to provide tips and suggestions on how to manage menopause symptoms during what is an important and joyous time, but one that presents unique challenges for those who are menopausal.

Debs Crelly, who leads on delivering NHS menopause support across Suffolk and north east Essex, says: “With the holy month of Ramadan just begun, the Lenten period leading up to Easter under way and the first week of April seeing the start of Passover, we want to highlight some simple tips that could help ease any anxiety or discomfort.

“The Menopause Charity highlights that during Ramadan, fasting can exacerbate menopausal symptoms. Fatigue can increase, so it is important to consider how to make the healthiest choices at mealtimes to help you through the month. 

“Include lots of green leaf vegetables, low-sugar fruits such as berries, lean meats and fish rich in Omega 3 fatty acids such as salmon, and protein-rich dairy like sugar free Greek yoghurt.  Avoid caffeine, carbonated drinks, fried food, processed meat and sugary and high salt foods.

“Hot flushes and night sweats can lead to dehydration, particularly whilst fasting.  Keep hydrated by sipping water throughout the night and keep water handy during the evening hours of Ramadan.  Try eating hydrating foods such as cucumber, celery or apples.  Wear cool, breathable fabrics especially during prayer. Some find having a rest or lie down in the day helpful.

“If you are completing a Lenten sacrifice you will have started it already, we hope it is going well.

“Remember that challenging foods for those experiencing menopause include caffeine, alcohol, chocolate and spicy foods, as these are stimulants and can induce hot flushes and exacerbate anxiety. So you may wish to choose add these to your Lenten sacrifice.

“Easter eggs are best eaten in moderation or avoided for the same reasons.

“Compounds in cruciferous vegetables, including cabbage, cauliflower and broccoli help balance oestrogen levels. Vitamin B6 and magnesium help us to maintain a healthy oestrogen balance, so consider eating plenty of oats, nuts, seeds and wholegrains, as well as green leafy veg in your diet.

“Whether you are assisting with or completing your Pesach cleaning or helping with or creating your Seder feast, Passover, although a time of celebration, can also be a very busy time.

“Menopause symptoms of fatigue and anxiety may be experienced, and these can increase during times of extra demand. Please be mindful to take breaks and time for yourself and to stay well hydrated. Wine, like caffeine and chocolate, can worsen menopause symptoms, heighten anxiety and lead to more disturbed sleep.

“It’s thought that Omega-3 promotes the transmission of the happy hormone serotonin, impacting how the brain manages hot flushes.We also know that Omega-3 is needed to make a type of hormone – eicosanoids – that play a key role in regulating inflammation in the body and is widely available in Kosher form.

“And finally, it’s important that partners, loved ones and family too are mindful and alert to how menopause can adversely affect an individual, and not to be afraid to ask questions and talk about the condition. If they understand the condition and its symptoms, then they are in a much better place to offer support and understanding during this time of prayer and celebration.”