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.
👉 reduce C.R.A.P. foods 👇
Carbonated drinks
Refined foods
Artificial sweeteners and preservatives & Alcohol
Processed foods
👉 foods rich in Vitamin C and E may help reduce hot flushes 👇
Vitamin C: peppers, cabbage, brocoli, strawberries, lemons
Vitamin E: sunflower seeds, peanuts, tuna, sweet potatoes
👉 essential fatty acids Omegas 3 & 6 to help reduce hot flushes and vaginal dryness 👇
Omega 3: mackerel, salmon, sardines, flaxseeds, avocados
Omega 6: pumpkin seeds, walnuts, sesame seeds, sunflower oil
👉 sufficient intakes of Vitamin B6, zinc and magnesium 👇
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
👉 hormone helpers or phytoestrogens, natural nutrients found in plants that mimic the action of our hormones 👇
Flaxseeds, green leafy veg, legumes and soya
👉 Wholegrains and pulses (slow release carbs) to maintain hormone balance 👇
Chickpeas, lentils, peas, brown rice, whole wheat bread & pasta
👉 Vitamin D – salmon, sardines, cottage cheese, eggs, mushrooms
👉 Protein for muscle mass – lean meat, fish, yoghurt, milk, quinoa
👉 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.