posted 1st December 2023
I don't remember entering the funfair of menopause, and yet here I am on what feels like the master of all rollercoasters!
I've learnt that the driving force to the mayhem are those little hormones causing chaos - especially our dear friend oestrogen - sometimes taking us on a white-knuckle experience.
I appreciate every woman's ride looks different - some have more ups and downs, and others have a smoother journey! A lot of which is down to lifestyles, histories and even the weather but I'm here to give you back the power, to inspire and educate you on the menu of menopausal symptoms where I cover physical symptoms such as vasomotor and the mental and emotional factors impacting your experience.
Once you realise there's so much you CAN do, you become empowered to take a positive shift and feel the power to tweak almost everything else!
I've also been kind enough to give you my kick-starter tips and actionable steps so you can start making small shifts today. Prepping in advance and making gradual changes can make a big difference in managing menopause symptoms.
Eat Your Rainbows!
Benefit: A variety of fruits and veggies provide a wealth of antioxidants and fibre, essential for reducing inflammation and supporting gut health.
Actionable Step: Prep a big mixed salad at the start of the week, or grab pre-cut fruits and veggies for on-the-go snacking. Smoothies are a quick, tasty way to pack in several servings of colourful produce.
Hello, Phytoestrogens!
Benefit: Foods like flaxseeds, sesame seeds, and whole grains can help balance hormones due to their phytoestrogen content.
Actionable Step: Add a spoonful of ground flaxseed or sesame seeds to your morning cereal or yogurt. Keep pre-portioned bags of nuts and seeds handy for a quick snack.
Team Plant!
Benefit: Plant-based diets are typically lower in saturated fat and higher in essential nutrients, which is great for overall health.
Actionable Step: Opt for veggie-packed meals like stir-fries or salads. Meal prep plant-based dishes on the weekend so you have quick, healthy options during the week.
Go Organic!
Benefit: Organic foods reduce your exposure to pesticides and other chemicals, potentially decreasing the risk of hormone disruption.
Actionable Step: Start with one or two organic items that fit your budget, like apples or spinach. Look for local farmer's markets for more affordable options.
Stay Hydrated!
Benefit: Adequate hydration supports every cellular function in your body, including hormone production and detoxification.
Actionable Step: Carry a reusable water bottle and set reminders on your phone to drink regularly. Herbal teas are a great way to increase your fluid intake.
Omega-3 Love:
Benefit: Omega-3s, found in fatty fish like salmon and mackerel, are crucial for brain health and reducing inflammation.
Actionable Step: Prepare simple, quick-cooking fish dishes like grilled salmon. Canned fish like sardines or mackerel can be a quick addition to salads or sandwiches.
Watch Those Triggers!
Benefit: Reducing coffee, spicy foods, and alcohol can lower the risk of aggravating menopausal symptoms like hot flushes.
Actionable Step: Swap regular coffee for decaf or herbal teas. Experiment with milder spices in your cooking and choose non-alcoholic drinks when socializing.
So, when you're ready to take charge, click the link below for more insights and let's thrive through this together! 💪✨"
