Real food for menopause – 3
I love using real food to have a positive effect on my and my clients’ menopause health.
Researching and writing my weekly posts for my Facebook group the Menopause Nutrition Hub always inspires me to buy and use the ingredients as it is so easy to get into a rut with the meals you make day in and day out.
Not only that it brings some intention into my meal planning.
I am not just planning meals because we have to eat to stay alive, or even choosing foods because someone said they are healthy or ‘good’ or ‘bad’. I am choosing foods that I know will nourish my body and support it through the hormone roller coaster of menopause.
Too much of today’s culture focuses on the way we look rather than how we feel, don’t get me wrong, if you are living in a larger body and this feels uncomfortable for you you are going to want to lose weight, but not all weight is created equally.
Being intentional about eating for menopause health and sending our focus here rather than to the ‘sad step’ will support your body to overcome menopause symptoms including excess fat.
Here are last month’s Spotlight Ingredients;
Prawns
Could prawns (also known as shrimp) be a menopause superfood?
Due to their high protein content, they support increased muscle mass which improves metabolism (think fat burning).
Not only that, they are high in phosphorus, calcium and vitamin D which support bone health, protecting our body from osteoporosis.
Prawns also contain tryptophan which triggers the production of the neurotransmitter serotonin, responsible for stable moods and they also contain omega 3 and B12 which improve cognitive function and reduce the risk of brain disease.
The pink pigment of prawns (and salmon) is caused by Astaxanthin. This little nutrient protects eye health, improves skin elasticity, AND reduces hot flushes and joint pain.
Excuse me while I just rush off to the supermarket to buy some prawns…
Cashew Nuts
Bloating, swollen or tender breasts, irregular or heavy periods, weight gain, and fibroids.
These are just some of the symptoms of estrogen dominance or rather estrogen imbalance with its counterpart progesterone.
If these are symptoms you experience adding Cashew nuts to your diet may help you start to gain some balance, here’s why:
Cashew nuts contain something called Anacardic Acid, this compound has a natural anti-estrogen effect, one handful contains 20mg.
They are also packed with protein, healthy fats and antioxidants, they can reduce inflammation and improve brain health, assisting with memory.
Cashews also contain magnesium and calcium to support bone and heart health, along with sleep and relaxation.
Did you know, cashews are seeds and are actually cooked before they are sold to remove highly toxic compounds similar to those found in poison ivy?
Salmon
🥵Hot flushes are a common and widely talked about symptom of menopause.
The reality of experiencing this reaction to the sudden drop in estrogen can really take a toll on self-esteem, self-confidence and sleep when you wake up in the middle of the night soaked through!
🍣Salmon to the rescue!
Salmon is packed with vitamin D and omega-3 fatty acids.
Studies show that omega 3’s may reduce hot flushes and night sweats while also protecting your heart health now estrogen has done a runner.
☀️Vitamin D helps stabilise emotions and moods and also supports the body to absorb calcium which is important for our bone health and protection from osteoporosis.
Not only that, vitamin D may support maintaining optimal weight as it helps balance insulin, therefore, protecting from diabetes.
Studies have also shown that vitamin D and calcium can lower blood pressure, further protecting the heart and allowing optimal sleep
Ginger
“I can’t drink wine anymore 😭” a client recently exclaimed to me.
🥵Every time she tried to enjoy a glass, just one, with her husband on a Friday night her face felt like it was one fire, she could feel the heat creeping up.
During menopause, women can experience issues with histamine whether they have suffered from allergies during their life or not.
If this is you or you experience hot flushes and night sweats, adding ginger to your diet may help.
Ginger is reported to reduce;
💚Menstrual cramps
💚Heavy flow
💚Indigestion
💚Constipation
💚Inflammation
Ginger is from the same family as Turmeric which is also an anti-inflammatory and can support joint and muscle pain and increase immune health.
Did you know ginger isn’t found in the wild, it is cultivated and its origins are unknown but it has been used for over 5000 years in Chinese and Ayurvedic medicine.
It is easy to add fresh or ground ginger to smoothies, soups, stir-fries or make tea.
Real Food Recipes
Download the NEW Spring Collection of seasonal recipes HERE.
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