Foods good for menopause, November 2023.
In the rhythmic dance of life, our bodies too move through distinct cycles, and embracing the ebb and flow of nature can be a key to sustained well-being.
As women navigate the transformative journey of menopause, a unique opportunity arises to synchronise our diets with the changing seasons—a practice deeply rooted in the concept of cyclical living.
Just as nature undergoes cycles of renewal, so too can our bodies benefit from nourishment that aligns with the shifting needs of each season.
In this exploration of menopause-friendly foods, we delve into the power of ingredients that harmonise with the body’s natural rhythms, offering not just relief during this transformative phase but also fostering a foundation for enduring health.
Join us as we uncover the magic within four nourishing foods, each strategically chosen to support menopause with the wisdom of cyclical living.
Pears: A Sweet and Juicy Ally for Menopause 🍐
Pears are like a double dose of goodness, offering support during both menopause and your menstrual cycle.
- Digestive Relief: Pears are fibre-rich, making them great for digestion and reducing bloating and constipation, they are a great prebiotic for your friendly gut bacteria
- Hydration: Their high water content keeps you well-hydrated, managing water retention.
- Antioxidants: Pears’ antioxidants ease inflammation and discomfort during your period and protect your heart during menopause.
- Bone Health: Pears are a source of trace minerals calcium, copper, manganese, magnesium, phosphorus and vitamin K, which can help maintain bone health and protect from osteoporosis.
Don’t forget to ‘Pear’ them up with protein and healthy fat to make a well-balanced snack.
Celery: Your Cool and Comforting Companion for Menopause🌿
Celery is a crisp and cooling veggie that provides comfort during both menopause and your menstrual cycle.
- Anti-Bloating: Celery’s diuretic properties reduce water retention and bloating.
- Mineral-Rich: It’s a source of magnesium and calcium, alleviating muscle cramps and discomfort.
- Hydration: Celery is a food which helps keep you well-hydrated.
- Bone Support: Celery contributes to bone health, important during menopause when bone density tends to decrease.
- Hormone Support: Celery has been shown to inhibit an enzyme called aromatase. Aromatase can change hormones such as estrogen and progesterone into other greedy hormones such as cortisol in times of stress and also cause excess estrogen by converting it from androgens such as testosterone.
Include celery in your snacks, salads, and smoothies remembering to add protein and healthy fats for balance.
Sweet Potato: Nature’s Comfort Food for Menopause🍠
Sweet potatoes are a nature’s comfort food, perfect for both menopause and your menstrual cycle.
- Anti-Cramping: The potassium in sweet potatoes reduces muscle cramps and pain.
- Stable Mood: Sweet potatoes’ complex carbohydrates stabilize blood sugar levels and mood swings.
- Heart & Bone Health: Micronutrients potassium and manganese bone health and growth along with metabolism and heart function.
- Brain Health: Sweet potatoes contain a compound called diosgenin, which has been found to promote neuron growth and enhance brain function
- Alleviate Menopause Symptoms: There have been small studies on the ability of sweet potatoes to improve blood levels of two types of estrogen in the body when women have consumed 2-3 portions per day. If you are struggling with low estrogen it certainly wouldn’t hurt to try including more in your diet if only for the other benefits they provide.
Bake, mash, or roast sweet potatoes and pair them with protein and healthy fat to enjoy well-balanced comfort and the well-being they offer during both menopause and your menstrual cycle.
Cranberries: Tiny Gems for Menopause Symptom Relief 🍒
Cranberries are tiny but mighty, providing significant relief during both menopause and your period.
- Urinary Health: Cranberries prevent urinary tract infections by preventing bacteria from clinging on to the urethra and bladder and therefore preventing the bacteria from travelling up into the kidneys. It is best to drink unsweetened versions or opt for good-quality capsules.
- Antioxidants: Antioxidants in cranberry extract fight free radicals by providing missing electrons that reduce damage and slow down the ageing process.
- Digestive Aid: Cranberries promote healthy digestion and reduce bloating.
- Heart Protection: Cranberries are rich in anthocyanins (an antioxidant), which give cranberries their colour and have a protective effect on cardiovascular health.
- Bone Density: They provide calcium and vitamin K which are essential nutrients for maintaining bone density, crucial during menopause.
Be mindful of the amount of sugar used when purchasing products containing cranberries, using an extract or supplement may be a better option.
Conclusion
In a world often quick to embrace quick fixes, let us remember that the rich tapestry of fruits, vegetables, whole grains, and lean proteins is our first port of call on the journey to holistic well-being.
Embracing these menopause-friendly foods not only nourishes us through the seasons of change but also lays the groundwork for a resilient and vibrant future, one where the harmony of real food is celebrated as the cornerstone of enduring health.
Download the Autumn Seasonal Recipe Collection featuring a recipe for each of the 12 ingredients featured this season.
If you would like to discuss your menopause health and how I may be able to support you, book a no-obligation complimentary 30-minute call.