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
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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