How to Support Your Menopause Journey Starting Today (and feel so much better!)
You can do a lot to support your menopause journey. It’s in the foods we eat and the way we move our bodies. We need to stress less and sleep more.
So, how to start? I’ve got you. Here’s a guide to supporting your menopause journey with 5 key foods and 5 lifestyle habits you can start introducing today. First though, here’s what we should avoid…
Alcohol. Alcohol exacerbates hot flushes and night sweats. It also dehydrates us and creates a hormone imbalance, while impacting sleep, mood, and anxiety.
Refined sugars (a treat is fine – just not every day!).
Refined carbs and packaged foods (go for whole foods and cook from scratch).
Soft drinks and refined fruit juices (drink water instead).
Okay, so what foods will support menopause? We need loads of calcium, antioxidants, zinc, and magnesium. Nutrient-dense foods support this time of life and give us the energy we need for our busy lives.
5 foods that will support your menopause
1. Soy
Soy contains phytoestrogens, whose chemical structure is similar to human estrogen. Studies have shown that phytoestrogens can help prevent bone loss at mid-life.
Soy isoflavones may also help reduce hot flushes. Studies show women who eat high amounts of dietary soy protein (20g – 60g per day) generally have less intense hot flushes. Look for tofu, soy milk, soy nut butter, tempeh, soybeans, edamame.
2. Berries
Blueberries, strawberries, and blackberries are all high in antioxidants and phytoestrogens. These two components help to reduce inflammation and oxidative stress in the brain and protect it from harmful free radicals. Also, high levels of Vitamin C in berries can prevent chemical changes to estrogen.
3. Pumpkin seeds
Loaded in Omega 7, this oil helps prevent dryness in the skin at mid-life. It also helps prevent vaginal dryness, dry eyes, and mouth. Pumpkin seeds also give you a top up of iron and magnesium – good for energy levels and sleep quality.
4. Good fats
Avocado, olive oil, and fatty fish all count as quality fats. Research shows omega 3s help ease hot flashes and night sweats. Avocados will help with dry, flaky skin.
5. Broccoli and cauliflower
Cruciferous veggies have a positive effect on estrogen levels. Broccoli is full of calcium for strong bones and fibre to help prevent bloating and weight gain during menopause.
5 healthy lifestyle habits to support your menopause
1. Brisk walking
Walking reduces stress, increases energy, and reduces your waistline. Daily walking can support your menopause journey by helping improve your sleep at the end of the day. Aim for 30 minutes a day of brisk walking and build to an hour a day.
2. Stop sitting
Stand and stay as active as possible. Minimise the time at your desk or buy a standing desk.
3. Stress less
Anxiety, anger, and stress all exacerbate hot flushes and night sweats. Manage your stress naturally by finding alcohol-free ways to unwind and relax. Try meditation, breathwork, yoga and walking.
4. Low-impact aerobics
Now is the time for water aerobics!Low-impactt aerobics is a great way to increase your heart rate which helps keep your vital organs healthy.
5. Moderate resistance training
Vital for bone health! Choose exercises that strengthen the small and large muscle groups of the spine and hip.
Remember to start any new routine gradually and eventually, it will become part of your day. Stay hydrated, relax more, and support your menopause with a healthy, optimistic attitude.
P.S. If you’re approaching menopause and drinking alcohol is problematic for you, I can help. If you’d like to change your relationship with alcohol, I’d love to support you in one of my programs, you can check them out here. Book a FREE Discovery Call with me.
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