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Food and nutrition for menopause
When I started feeling that I was entering the first stages of perimenopause I was only 43. Over the years I had watched many of my female friends who were older than me suffer through this stage of their lives. Some were immediately prescribed HRT as soon as they had an inkling of a hot flush, others tried the natural pathway of wild yams and other supplements but to tell you the truth it was very haphazard and someway they were just expected to muddle their way through.
What I learnt from my observing my friends and then with the consequent research and experiences as a wellness expert caring for our clients is that most women do not think about modifying what they eat or how food effects their metabolisms to get relief during perimenopause and menopause.
My experience is that it is vital.
Research shows that in countries where they follow traditional mainly plant based diets such as China, Japan, Singapore and some areas of South America women report a significant difference in perimenopause and menopausal symptoms, especially hot flashes, compared to their western sisters.
In fact countries such as Japan do not even have words that are specific to describe them!
Today’s Western diet includes significantly more meat and about 4 times as much fat compared to the traditional rice based Asian diet and includes between a quarter to half less of the fibre.
The issue with this is that high fat, low fibre diets are believed to increase estrogen levels. Menopause is the time when the ovaries stop producing oestrogen. It is thought that because Asian women have already a lower oestrogen level due to diet they do not experience the extreme drop that causes the hot flashes.
Recommended foods to include in your diet to relieve symptoms of perimenopause and menopause:
Simple supplements to support your body:
From the moment a woman enters this unfamiliar terrain, our bodies need to rise to the challenge and we need it to be firing on all cylinders if we are to effectively manage these changes. It’s time for a spring clean!
First up then is our liver, the body’s main detoxifier. Our liver effectively rids our bodies of toxic excess, including unwanted hormones. A well-nourished liver provides us with some serious hormone support. As Gittleman says: “This, in and of itself may be the most important way to help your body navigate the change before the change.”
DANDELION is one of the best supplements for liver cleansing. As a liver detoxifier it helps improve the body’s metabolism of hormones that in turn can help reduce levels of tiredness, clear the mind and ease headaches.
SCHIZANDRA is an adaptogenic plant that is said to help prevent against heart disease, reduces stress and ease physical exhaustion. It has traditionally been taken to improve focus, memory and concentration. Clinical studies now show that it really helps to improve liver function. It also contains lignans, which are phytoestrogens, weaker plant-based oestrogens that provide gentle oestrogen support when oestrogen is waning.
Blood sugar issues during perimenopause can make mood swings worse, increase irritability, and stress your adrenal glands. Try to eat protein with every meal to help stabilize blood sugar and reduce the spikes and crashes. More protein intake means you stay full and burn more calories without feeling constantly hungry which means it can help with weight loss too.
Also, since your muscle mass and bone density take a hit as you enter menopause, getting enough protein in your day, along with resistance training or weight-bearing activities, will help keep you in tip top shape.
High-protein foods include organic eggs, wild-caught fish, lean poultry, grass-fed meats, and legumes (add some Kombu seaweed to make them more digestible). Aim for 21 to 28 grams of protein at each meal, including breakfast.
Flaxseed, one of the richest sources of oestrogen, and top of the list of foods containing phytoestrogens. It is recognised to be one of the most supportive supplements that we can take throughout perimenopause and often recommended in the later stages as it give us a good dose of phytoestrogens. Grind flaxseeds to reap the benefits, as we don’t have the digestive enzymes needed to break down the outer shell, or take them as a cold-pressed oil supplement.
Join us for our 21 Day Menopause Reset Cleanse in June and learn more about how to care for your body naturally in perimenopause and menopause.
Mandy Keillor – Director
Images credit:
Wooden Cutlery & Utensils For The Kitchen | Buy Cheap Online
Get monthly updates with wellness tips, holistic health insights, and expert guidance. Start your journey to a better well-being and healing today!
Food and nutrition for menopause
When I started feeling that I was entering the first stages of perimenopause I was only 43. Over the years I had watched many of my female friends who were older than me suffer through this stage of their lives. Some were immediately prescribed HRT as soon as they had an inkling of a hot flush, others tried the natural pathway of wild yams and other supplements but to tell you the truth it was very haphazard and someway they were just expected to muddle their way through.
What I learnt from my observing my friends and then with the consequent research and experiences as a wellness expert caring for our clients is that most women do not think about modifying what they eat or how food effects their metabolisms to get relief during perimenopause and menopause.
My experience is that it is vital.
Research shows that in countries where they follow traditional mainly plant based diets such as China, Japan, Singapore and some areas of South America women report a significant difference in perimenopause and menopausal symptoms, especially hot flashes, compared to their western sisters.
In fact countries such as Japan do not even have words that are specific to describe them!
Today’s Western diet includes significantly more meat and about 4 times as much fat compared to the traditional rice based Asian diet and includes between a quarter to half less of the fibre.
The issue with this is that high fat, low fibre diets are believed to increase estrogen levels. Menopause is the time when the ovaries stop producing oestrogen. It is thought that because Asian women have already a lower oestrogen level due to diet they do not experience the extreme drop that causes the hot flashes.
Recommended foods to include in your diet to relieve symptoms of perimenopause and menopause:
Simple supplements to support your body:
From the moment a woman enters this unfamiliar terrain, our bodies need to rise to the challenge and we need it to be firing on all cylinders if we are to effectively manage these changes. It’s time for a spring clean!
First up then is our liver, the body’s main detoxifier. Our liver effectively rids our bodies of toxic excess, including unwanted hormones. A well-nourished liver provides us with some serious hormone support. As Gittleman says: “This, in and of itself may be the most important way to help your body navigate the change before the change.”
DANDELION is one of the best supplements for liver cleansing. As a liver detoxifier it helps improve the body’s metabolism of hormones that in turn can help reduce levels of tiredness, clear the mind and ease headaches.
SCHIZANDRA is an adaptogenic plant that is said to help prevent against heart disease, reduces stress and ease physical exhaustion. It has traditionally been taken to improve focus, memory and concentration. Clinical studies now show that it really helps to improve liver function. It also contains lignans, which are phytoestrogens, weaker plant-based oestrogens that provide gentle oestrogen support when oestrogen is waning.
Blood sugar issues during perimenopause can make mood swings worse, increase irritability, and stress your adrenal glands. Try to eat protein with every meal to help stabilize blood sugar and reduce the spikes and crashes. More protein intake means you stay full and burn more calories without feeling constantly hungry which means it can help with weight loss too.
Also, since your muscle mass and bone density take a hit as you enter menopause, getting enough protein in your day, along with resistance training or weight-bearing activities, will help keep you in tip top shape.
High-protein foods include organic eggs, wild-caught fish, lean poultry, grass-fed meats, and legumes (add some Kombu seaweed to make them more digestible). Aim for 21 to 28 grams of protein at each meal, including breakfast.
Flaxseed, one of the richest sources of oestrogen, and top of the list of foods containing phytoestrogens. It is recognised to be one of the most supportive supplements that we can take throughout perimenopause and often recommended in the later stages as it give us a good dose of phytoestrogens. Grind flaxseeds to reap the benefits, as we don’t have the digestive enzymes needed to break down the outer shell, or take them as a cold-pressed oil supplement.
Join us for our 21 Day Menopause Reset Cleanse in June and learn more about how to care for your body naturally in perimenopause and menopause.
Mandy Keillor – Director
Images credit:
Wooden Cutlery & Utensils For The Kitchen | Buy Cheap Online
Get monthly updates with wellness tips, holistic health insights, and expert guidance. Start your journey to a better well-being and healing today!
Get monthly updates with wellness tips, holistic health insights, and expert guidance. Start your journey to a better well-being and healing today!
