Menopause - The power of food

Menopause - The power of food

 

 “I believe whole-heartedly that age is a mindset. Biological age is what it is, but I truly believe it’s more about how you feel—how you feel in your body and how you feel about your body.” – Jennifer Grey

 

Menopause is a natural process of aging and although natural, it really does not make it any easier.

Entering this new world can be an emotional one as your hormones gradually throw your world upside down and inside out.

So let us speak about diet and which foods to eat to get you through this change in your life.

You know that boring familiar saying, “You are what you eat”? Well, unfortunately, this can be a true.

Diet and a lifestyle change may not be the most attractive calling but your choices in food can make a massive impact on your health.

As you enter this phase of your life, simple changes can really help ease not only your physical health but your mental health too. Everything is linked.

 

Your body is going through a lot right now so be kind to yourself. The little changes will make the most impact to you and your health.

 

So, your body will need a little more of certain nutrients such as,

Protein

Omega 3 fatty acids

Fiber

Calcium

 

 

PROTEIN

So, as you enter Peri Menopause, you lose your muscle mass but consuming enough Protein weekly can help assist in keeping this maintained and up to a decent level.

Your hormones fluctuate so finding a natural balance is the key. The best place to find this is through the power of food.

Introducing Protein into your diet can help by regulating your appetite and blood sugar levels and can also help balance out your hormone levels.

 

Simple changes like adding Peanut butter to your toast for breakfast or adding some Salmon or Chicken to your salad for lunch. Beans are a great protein boost so adding these to your casserole or even creating a delicious vegetable and bean soup.

Foods that contatin Protein 

Eggs

Milk

Yoghurts

Fish

Turkey

Soya

Nuts

Seeds

Pork

Beans

Pulses

Omega 3

Omega 3 in your diet can help to improve your low moods to naturally balance them out as well as decrease any inflammation that you may have.

Omega 3 is also linked to decrease depression which can also be a symptom of Menopause.

Introducing fresh fish or fish oil supplements into your diet will also help with your skin, nails, and hair too.

According to Healthline, a study in 483 menopausal women concluded that Omega 3 supplements decreased the frequency of hot sweats and night sweats.

Food that contain Omega 3 are 

Mackerel 

Sardines

Salmon

Herring

Oysters

Cod Liver Oil 

Leafy Greens 

Eggs

Chocolate 

Nuts

Seeds

 

 

FIBER

Fiber is a great go to as it can keep you fuller for longer and curb cravings.

Also, introducing fibre into your diet is known to decrease the risk of Strokes, Heart Disease and Cancer.

Foods that contain Fibre are 

Apples

Bananas

Oranges 

Pears 

Avocados 

Carrots 

Lentils

Oats 

Quinoa

Popcorn 

Almonds

Chia Seeds

Sweet Potatoes 

Dark Chocolate 

 

CALCIUM

 Your calcium needs increase during menopause because the loss of estrogen can speed up bone loss. 

Calcium is a vital nutrient for regulating the heart and what your body needs to carry messages into your nervous system. Low levels of calcium can additionally contribute to menopausal mood swings, stress, anxiety, and depression. What you eat during menopause will, therefore, influences how your body manages the changes.

Foods that contain CALCIUM

Milk

Yoghurt

Cheese

Dark Leafy Greens

Almonds

Broccoli 

Sardines

Beans

Lentils

Tofu 

Rubarb 

 

 

 “Our mothers were largely silent about what happened to them as they passed through this midlife change. But a new generation of women has already started to break the wall of silence.” – Trisha Posner

Books to read 

The Happy Menopause: Smart Nutrition to Help You Flourish: Amazon.co.uk: Jackie Lynch: 9781786783721: Books

Menopause Diet Plan: A Complete Guide to Managing Hormones, Health, and Happiness: A Natural Guide to Managing Hormones, Health, and Happiness: Amazon.co.uk: Hillary Wright, Elizabeth M. Ward M.S. R.D.: 9780593135662: Books

The Menopause Diet: 101 Delicious Low Fat Soup, Salad, Main Dish, Breakfast and Dessert Recipes for Better Health and Natural Weight Loss (Healthy Weight Loss Diets): Amazon.co.uk: Grey, Alissa Noel: 9781520431734: Books

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