October marks Menopause Awareness Month, an initiative aimed at breaking taboos and promoting women’s health by raising awareness of menopause symptoms and the support available.

Among the most common symptoms of menopause are hot flushes, which affect as many as 8 in 10 women. These episodes can manifest as sudden feelings of intense heat spreading through the body, accompanied by sweating, facial redness, and mood changes. They can significantly affect concentration and daily life.

Registered nutritionist and author of Eating Well for Menopause, Dr Laura Wyness, offers insights into managing these symptoms through diet. According to her, certain foods can exacerbate symptoms, while reducing sugar intake can provide noticeable relief.

“Hot flushes are the most commonly recognised symptom of menopause, affecting 80% of women,” says Dr Wyness. “Research shows that diets high in sugar and fat can increase the severity of hot flashes and night sweats. A diet with added sugar and refined carbohydrates—such as sweets, cakes, and sugar-sweetened drinks – causes blood sugar levels to spike, and hormone changes during perimenopause make it harder to regulate these levels.”

“Large fluctuations in blood sugar throughout the day can make common menopause symptoms, such as mood swings, anxiety, and fatigue, even worse,” she explains.

Reducing sugar intake can alleviate many of these issues, Dr Wyness adds. In light of Menopause Awareness Month, DASH Water, a company known for its commitment to sustainability, is promoting a few simple, effective ways to reduce sugar consumption without having to cut it out entirely.

5 Easy tips for cutting back on sugar

DASH Water offers practical advice for those looking to make healthy changes:

1. Opt for natural sweeteners. Substitute refined sugars with natural alternatives like honey or maple syrup. These options satisfy cravings without causing sharp spikes in blood sugar.
2. Choose whole fruits instead of fruit juices. Whole fruits provide natural sweetness along with essential fibre, which slows sugar absorption, unlike processed fruit juices.
3. Read labels and pick low-sugar options. Packaged foods often contain hidden sugars. By choosing low-sugar or unsweetened products such as yoghurt or sauces, you can lower your intake.
4. Gradually reduce sugar in recipes. If you’re baking, try reducing the sugar by a third or half. Often, the taste difference is minimal, but the health benefits are substantial.
5. Swap sugary drinks for infused water. Replace sodas with herbal teas or sparkling water flavoured with fruit slices like lemon or cucumber for a naturally sweet alternative.

By adopting some of these changes, many people could see improvements in their menopause symptoms, as well as better overall well-being.

Founded by Jack Scott and Alex Wright in 2017, DASH Water has made a name for itself by tackling food waste and producing healthy drinks from “wonky” fruit that would otherwise go unused. With consumers increasingly turning away from sugary beverages, DASH Water offers a refreshing alternative, all while promoting sustainability.

A Certified B Corporation, DASH Water is committed to raising awareness of food waste and reducing the environmental impact of its operations, making it a sustainable choice that benefits both people and the planet.