Nutrition for a better Menopause

Isn't it amazing how the conversation around menopause has evolved over the past few years? Instead of whispers and old wives tales, it's now a topic spoken about openly and loudly.

While we're seeing more women consulting their doctors about managing symptoms like low mood, hot flushes, and irritability, there is more conversation in the media and more support available with many companies introducing menopause policies, there's one crucial aspect that often gets overlooked: our diet.

Why? Well, historically, menopause hasn't received the attention it deserves in research. But thanks to a groundbreaking study by ZOE, which analysed the impact of menopausal hormone flux on womens metabolism, we now understand that eating a healthy diet and focusing on gut health could significantly lessen the impact of menopausal symptoms. Improving gut health can be as straightforward as increasing vegetable intake, cutting down on ultra-processed foods, and incorporating more high-fibre options into our meals.

As the Menopause PT, I know simple changes in diet and lifestyle can make a big difference, which is why I have put these recipes together.

These recipes, are tried and tested by some of the most demanding palates .. my clients .. they are not just about managing symptoms or feeding the gut biombe, they are about rediscovering the joy of eating again, without the associated guilt of the diet culture we have grown up in.

So, whether you're embarking on your own menopause journey or simply looking to embrace a healthier lifestyle, these recipes are here to delight your taste buds and nourish your body. Its simply a joy to eat and enjoy and feel healthy all at the same time.

A gut-friendly diet is simpler than you might think ..

Good gut health is all about incorporating plenty of fibre-rich foods into your meals. Think whole grains, fruits, veggies, legumes, and nuts – they're all fantastic sources of gut-loving fibre. And don't forget about live fermented foods, which are packed with beneficial bacterial cultures. Yoghurt, kefir, kimchi, and sauerkraut are just a few tasty options to consider. But that's not all! Prebiotic fibres are another essential component of a gut-friendly diet. These non-digestible fibres feed the good bacteria in your gut, helping them thrive. Look for prebiotic-rich foods like garlic, onions, asparagus, bananas, and yes, even dark chocolate! and remember that diversity is key! Your gut bacteria love a wide range of fibres and nutrients, so aim to add plenty of color to your plate by incorporating different plant foods each day. It's like giving your gut a little rainbow of goodness to enjoy!

Eating natures carbohydrates is critical at this stage of life ..

While some may advocate for cutting carbs entirely, let's explore why they're actually our best friends during menopause.

Carbohydrates from fruits, veggies, and whole grains are our go-to for steady energy, keeping fatigue at bay and boosting alertness. They're also mood boosters, helping produce serotonin, the happy hormone, and they stabilise blood sugar levels to prevent energy crashes.

Plus, their fiber content keeps digestion smooth and our gut happy. Certain carbs, like those in whole grains, provide essential nutrients for strong bones. And for a healthy heart, colorful fruits and veggies are packed with antioxidants.

In essence, natural, unprocessed carbohydrates are essential for providing energy and vital nutrients during menopause. They're our secret weapon for navigating this phase with grace and gusto. By incorporating a variety of fruits, veggies, and whole grains into our diet, we're giving our bodies the fuel, nutrients, and care they need to thrive during this transformative time.

Why plant-based foods bring more to life ..

You will find mostly plant based recipes on this blog, this is simply because of the benefits of eating this way especiallly as we navigate menopause.

So what do I mean by plant based and why is it beneficial? Well here are a few pointers.

These foods are rich in essential vitamins, minerals, antioxidants, and phytonutrients, which promote overall health and well-being. They provide high levels of dietary fiber, crucial for digestive health, blood sugar regulation, feeling full, and managing weight. Some plant-based foods contain phytoestrogens, which mimic estrogen's action and may alleviate menopausal symptoms like hot flashes and night sweats. While research continues on their effects, evidence suggests they offer potential benefits.

It is associated with a lower risk of heart disease, thanks to its focus on fruits, veggies, whole grains, nuts, and seeds—all packed with heart-healthy nutrients like fiber, antioxidants, and healthy fats. With low calorie content and high fiber levels, these foods support weight management and reduce the risk of obesity-related conditions like type 2 diabetes and heart disease. They also have anti-inflammatory properties due to their abundance of antioxidants and bioactive compounds, which contribute to overall health and wellness.

To sum up, adding nutrient-rich plant-based foods to your diet supports hormonal balance, heart health, weight management, and overall well-being, making it an excellent choice for this stage of life.