The surprising kitchen staple that can relieve symptoms of menopause

We've heard that an apple a day keeps the doctor away – but that could be more realistic than you realise.

New research has found that regular consumption of apples can help relieve the symptoms felt by people undergoing menopause.

"Apples are rich in a number of key nutrients identified as being extremely beneficial in keeping the effects of menopause at bay," says Dr. Vincent, food scientist, clinical nutritionist and health researcher.

Up to 85 per cent of women suffer from a wide array of menopause symptoms, including hot flushes and weight fluctuations – which can disrupt sleep and day to day life.

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Ahead of World Menopause Day on October 18th, Dr Vincent is spreading the word about the key role apples should play in the diet of people approaching and experiencing menopause.

"Apples contain key nutrients that support the body during the process of menopause." Dr Vincent says. "Some of these nutrients include phytoestrogens, boron, ursolic acid and pectin."

In fact, Dr Vincent is so adamant about the health benefits of apples, that he created a line of supplements and pantry items made from the fruit, based on his breakthrough research.

According to the doctor, "one apple a day" is enough to keep menopause symptoms under control.

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Here's exactly what apples can do for anyone suffering menopause symptoms.

Controlling hot flushes

The presence of phytoestrogens in apples can reduce the frequency and intensity of hot flushes.

"A drop in oestrogen levels during menopause is one of the main causes of hot flushes," Dr Vincent said.

"Hot flushes are considered one of the most annoying aspects of menopause. For 80 percent of women, hot flushes last for up to two years. Some women experience them for longer."

"Phytoestrogens are essentially estrogenic compounds that bind oestrogen receptor sites to cells, working like a weak oestrogen and reducing the symptoms of oestrogen deficiency, which can mean fewer hot flushes for some women," he explained.

"It's also been suggested that phytoestrogens lead to a reduction in bone loss and help to regulate iron absorption into the blood stream, as well as enhancing heart health."

Ward off osteoporosis

Apples are also high in boron, a natural element that we need in our diet.

"Boron helps to balance the levels of oestrogen in the body by increasing the body's ability to absorb oestrogen and vitamin D," Dr Vincent said.

"Some women can find that this results in higher energy levels and a curb in calcium loss, which can help to ward of the dreaded osteoporosis some women experience."

Osteoporosis, which means porous bones, is a progressive condition in which bones become structurally weak and are more likely to fracture or break. Menopause is the most common cause of osteoporosis.

A medium-sized apple has about 0.66 milligrams of boron, while a cup of apple juice has 0.45 milligrams.

Reduce muscle loss

Don't peel your apples! This is where you'll find high quantities of ursolic acid.

"Ursolic acid has been found to increase brown fat levels whilst decreasing white fat levels, and helps reduce muscle atrophy which is a decline in muscle mass," Dr Vincent says.

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"Menopause is associated with a natural decline in oestrogen, that increases visceral fat mass, decreases bone mass density, muscle mass, and strength."

"By adding more apples to your diet, you may help to slow the rate of muscle loss."

Regulate weight fluctuations

Apples are a great source of pectin, which is an essential nutrient to help stabilise blood sugar levels, "resulting in less hunger pangs and therefore less need to snack," Dr Vincent said.

"It also provides the body with soluble fibre, helps to control diarrhoea and aids in the reduction of cholesterol. Pectin is considered to improve menopausal symptoms by improving the diversity and composition of the gut microbiota."