Continuing our conversation about menopause, let’s look at some advice and suggestions to help restore, rejuvenate and revive and some of the foods to choose for nourishment of your body.

πŸ‘‰ reduce C.R.A.P. foods πŸ‘‡

Carbonated drinks

Refined foods

Artificial sweeteners and preservatives & Alcohol

Processed foods

πŸ‘‰ foods rich in Vitamin C and E may help reduce hot flushes πŸ‘‡

Vitamin C: peppers, cabbage, brocoli, strawberries, lemons

Vitamin E: sunflower seeds, peanuts, tuna, sweet potatoes

πŸ‘‰ essential fatty acids Omegas 3 & 6 to help reduce hot flushes and vaginal dryness πŸ‘‡

Omega 3: mackerel, salmon, sardines, flaxseeds, avocados

Omega 6: pumpkin seeds, walnuts, sesame seeds, sunflower oil

πŸ‘‰ sufficient intakes of Vitamin B6, zinc and magnesium πŸ‘‡

B6 – salmon, nuts & seeds, red kidney beans, bananas, lentils, eggs

Zinc – lamb, oats, Brazil nuts, almonds, whole wheat grain

Magnesium – almonds, cashews, beans, garlic, dark chocolate

πŸ‘‰ hormone helpers or phytoestrogens, natural nutrients found in plants that mimic the action of our hormones πŸ‘‡

Flaxseeds, green leafy veg, legumes and soya

πŸ‘‰ Wholegrains and pulses (slow release carbs) to maintain hormone balance πŸ‘‡

Chickpeas, lentils, peas, brown rice, whole wheat bread & pasta

πŸ‘‰ Vitamin D – salmon, sardines, cottage cheese, eggs, mushrooms

πŸ‘‰ Protein for muscle mass – lean meat, fish, yoghurt, milk, quinoa

πŸ‘‰ Reduction of sugar and stimulant sources, eg alcohol and coffee to improve sleep patterns

If you would like to explore this further, Lisa at The Nutrition Pod is here to help.

Questions? Feel free to get in touch and we'll call you back.

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