At the far side of my 50s, I’m all finished with the shift into menopause – I’ve landed. I’m lucky: Not too many hot flashes, but a lot of disturbed sleep, slight brain fog, and a few others of those 43 or so symptoms of peri- and menopause (my husband would confirm

Classic celebration with food – a birthday cake. This one was for my daughter’s 30th.

mood swings). HRT helped with the sleep immediately, so if you are noticing disturbed sleep where there was none before and are potentially in peri-menopause, consider talking to your doc about HRT. Sleep is important for everything!

Weight gain can also be a symptom, often gained around the waistline. This article by My Menopause Centre is menopause-focused but gives a great outline of how to eat well at any age. And “how” is the right word, not just “what”, though it includes measures of how much protein is the right amount, and how to fill your plate (1/2 veg, 14/ protein, 1/4 carb – something I learned years ago from nutritionist Margot Kearney in Carlow).

“How” means the circumstances under which you enjoy your nosh. Are you multi-tasking (taking a bite, feeding the dog, taking a bite, tidying the plates away, taking a bite…), or distracting yourself (watching TV) or wolfing it down (it’s such a busy day!). As the article states,

Changing our eating habits isn’t just about what we eat—it’s also about why, when, and how. Overeating is often tied to stress, boredom, emotions, or when we’re multitasking, like watching TV or driving.

Experiment with:

1. Eating earlier in the evening
2. Pausing before eating – ask yourself: Am I stressed, tired, or seeking comfort? Understanding why is the first step to responding differently.

In yoga, one of the behaviours  suggested is Mitahara, “the controlled intake of pure foods”. This means fresh, local, and also, things that suit you. I might like sweet potatoes and peppers, but healthy as they are, they might give you indigestion. Mitahara also speaks to the “how you eat” aspect. The “controlled intake” could mean controlling portion size, or simply being mindful of the taste and texture of your food so that you enjoy it more.

Eggs Florentine served up by my son. What a gift!

The Ayurvedic angle is to see food as celebration. I can relate to that! And food has long been at the centre of celebrations, traditions and rituals for many cultures. It’s a really healthy mental approach to take, because we literally are what we eat. We’re made of organic materials, and we ingest organic matter to survive and thrive. That’s worth celebrating! Every day, every meal. Ayurveda explains that what we consume influences us on three distinct levels: there is a 1) physical effect on the body, 2) a psycho-emotional effect, which is experienced through the sense organs and the mind, and 3) a spiritual effect that has the power to uplift our consciousness and spirit. That’s why eating too much or eating a lot of processed food can feel heavy, uncomfortable, and not helpful for concentration or energy levels. Ayurveda also promotes the common sense idea of eating seasonal, fresh food.

When our children were young, we ate together around the table. To teach them manners, we’d wait until everyone was served before eating. Later on, we added a moment of gratitude. Grateful for the food and to the cook, but also for anything else that sprang to mind – the sunshine, friends, a helpful teacher, a successful exam, help, being together. Now that the kids are grown and I sometimes find myself alone with my plate, I find that habit soothing. It makes me think of my children and my husband, if he’s away, wherever they are, and I’m grateful for their well-being. I think of Palestinians, Ukrainians, Sudanese, and the people in my community and extended family who struggle in different ways. It is always an enriching moment, allowing me to see how lucky I am before I dig in and savour my lucky lunch.

So bon apetit, enjoy the food, your body, the day.