Why do some women cruise through ‘the change’ with no ill effects and others have a miserable, torrid time? Perhaps the answer lies in digestion and absorption.

To help this essential procedure, let’s reflect on what kind of foods will help us.

We should think carefully about the food we eat. Keeping beneficial levels of calcium and magnesium is most prudent during the menopause and the most absorbable sources are green leafy vegetables, soya bean products like tofu and soya milk, tahini (crushed sesame seeds), parsley, watercress, broccoli, swede, almonds, brazils, cashews, bananas, prunes and figs. There is a reduced incidence of hot flushes and sweating in women during menopause in countries such as Japan where soya is prevalent in the diet. Boron, a trace mineral, rich sources of which are found in apples, grapes, pears, peaches, dates and raisins helps with our calcium and magnesium metabolism. The best time to eat fruit is 20 minutes before any other food so that it does not ferment what is in the stomach. Give yourself a treat at the beginning of the day and have a fresh fruit salad. Pineapple juice is rich in manganese - another mineral which helps to keep bones strong.

Beware of foods and drinks which rob your body of essential minerals – excess salt can flush minerals out of the body and caffeine has a diuretic effect – try to replace this with barleycup, Bambu or herbal teas. Salt can be replaced with seaweed. Large amounts of alcohol can destroy mineral reserves. Reduce quantities of red meat, cut out dairy products and avoid processed fats which are hidden in many convenience foods. Replace processed fats with essential fatty acids such as fish oil, olive oil and linseed oil. Refrain from naughty indulgencies such as chocolate, sweets and cakes. Cut out acid-forming white sugar products as well as wheat and white flour products which tend to cause digestive difficulties.

Eat natural, fresh, organically grown, unrefined foods. Keep your hands out of those small, attractive, over advertised crinkly bags, which contain fatty, flavour-enhanced junk. Replace ready-cooked carry outs with oily fish, i.e. salmon, trout, herring, sardines; sunflower and pumpkin seeds, sprouted beans and seeds, nuts and pulses (which are an excellent form of plant protein), vegetables, salads, fruits and whole grains such as brown rice, millet, buckwheat and oats. It is helpful to eat plenty of water-based foods such as salads and vegetables.

Most important of all, drink two litres of filtered or still mineral water to flush out toxins and to prevent the system from becoming too acidic. This will also help maintain the bowels in good working order. When a vacuum cleaner becomes clogged up with grime and bits of carpet fluff it breaks down: likewise when the bowel becomes dehydrated and choked with poor quality foods it does not eliminate efficiently and this can weigh heavily on other systems.

Lizee McGraw is a Nutritional Therapist who practises in Dunblane and Milton Keynes. Her recipe book – Energy On A Plate – ISBN 9537556 which gives many alternative recipes, was written for those with food intolerances or allergies or those wanting to follow a healthy lifestyle.

It is published by Linton Associates, Wanaka Lodge, Dykedale, Dunblane, FK15 0JU. (Tel: 01786 822364). Send a cheque for £10 + £1.30 p&p to that address or order through your book store or health store.