Menopause
and Andropause:
Nutrition Diet
& Weight
Exercise without a healthy diet is only part of the answer. A healthy
diet is so important at this time in our lives, not only for your
physical well being, but it will be of benefit emotionally and mentally
too. 'You are what you eat' is a well -known and a true saying, but what
we choose to eat is often influenced by our moods.
 Plenty of fresh fruit and
vegetables, dried peas, beans and lentils have a low sugar content and are high
in fibre, helping to lower blood cholesterol levels.
Lean meat, poultry, fish,
nuts, milk, cheese and yoghurt in moderation.
Choose low fat cheese products where possible.
Try to avoid butter, margarine
etc. use a mashed avocado or extra virgin olive oil instead on wholemeal or pita
bread and include pasta and brown rice, the energy foods. Eat a wide variety of
foods.
Wherever you can eat organic
produce and unprocessed natural foods which will nurture your body and mind.
Soy products - Tempeh and
Miso are the best options to use where possible.
Additional Oestrogen rich
foods to include are sprouted seeds , bananas, oats, alfalfa, celery, calendula
tea, which help to balance your hormone levels.
So reduce your meal size and exercise more is the answer for this time in your
life. Eat small meals more often to maintain blood sugar levels, and prevent energy
fluctuations, and on-going health will be your reward
Food for a glowing skin
Fresh carrot juice
4-6 glasses of alkaline
water a day
Avocadoes
Nuts and seeds
Oily fish eg. sardines
[also good for arthritis]
Make your own fresh
juice
More Foods to eat now.
Experiment with new flavours. The following foods have health enhancing and
healing qualities:
Fresh Garlic is a wonderful
infection fighter. Chew parsley or coriander to help with "garlic breath"
Mung beans are high in fibre
and easy to digest, and are full of vitamins and minerals. Eat sprouted beans
raw or lightly stir-fried.
Turmeric. is a powerful
anti-inflammatory which also eliminates mucus. Wonderful for colds, sinus and
congestive coughs. it can be added to rice or sprinkled on cooked meals.
Eat fresh Beetroot. Raw
or lightly cooked, or drink juice every day. It boosts digestion and supports
liver function.
Almonds are rich in calcium
and are helpful to the nervous system and digestion. They will also boost your
energy levels.
Sesame seeds are also high
in calcium. They taste great roasted or ground into a paste (tahini), and may
then be used as a spread.
Sunflower, and raw pepitas
(pumpkin seeds) are both full of vitamins.
Alkaline Water
Next to oxygen, water is the most necessary substance for life. You can live
without soy products, you can live without fruits and vegetables but you can't
live without water.
It regulates body temperature, maintains body fluids, carries nutrients, removes
waste, and is the medium for every cellular reaction. Over half of your body is
made up of water: 80 percent of your blood is water, 75 percent of your brain
is water, and 70 percent of your muscle mass is water.
When you get dehydrated, the negative result affects your ability to think,
exercise, sleep, work, and play. Dehydration increases your risk of disease because
your blood volume is decreased and the concentration of cholesterol, fats, glucose,
and waste products increases.
Menopausal women are most prone to dehydration. During the transition, hot
flushes and muscle breakdown cause additional water loss, and such effects of
dehydration as heart palpitations, dizziness, headaches, constipation, dry skin,
and lethargy are increased. It is true to say that dehydration is a common cause
of midlife fatigue.
Always carry filtered alkaline water with you, it will become a pleasant habit,
and one your body will miss if you forget.
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