Diet

Home / Posts tagged "Diet"
Addressing Premenstrual Syndrome Through Diet and Supplements

Addressing Premenstrual Syndrome Through Diet and Supplements

Premenstrual Syndrome (PMS) is a prevalent concern for many women of childbearing age, leading to a spectrum of physical, emotional, and social difficulties in the days leading up to menstruation. Symptoms vary widely but often include emotional changes such as mood swings, sadness, anger, and anxiety, alongside physical symptoms like increased hunger, cravings for sweets, exhaustion, and headaches.

A notable percentage of women, estimated at 8-20%, experience symptoms so severe that they seek medical help. Common treatments include hormonal therapy with contraceptives to regulate hormonal imbalances or antidepressants to increase serotonin levels, improving mood.

Understanding PMS Causes

The exact cause of PMS is not fully understood, but hormonal fluctuations throughout the menstrual cycle, particularly progesterone release, are thought to play a significant role. This hormonal change may affect brain chemistry, leading to symptoms. The importance of micronutrients and essential fatty acids is also being explored for their potential to ease PMS symptoms.

Despite skepticism due to similar hormone levels in those affected and unaffected by PMS, it’s now more widely acknowledged that PMS may relate to a heightened sensitivity to female hormones rather than the levels of these hormones themselves. Conditions such as diabetes, irritable bowel syndrome (IBS), or food allergies may increase susceptibility to PMS, highlighting the role of inflammation.

Diet’s Role in Managing PMS

Maintaining a balanced diet with stable blood sugar levels is crucial for managing PMS. An anti-inflammatory diet, consisting of lean proteins, vegetables, fruits, legumes, and healthy fats like olive oil and fish rich in omega-3 fatty acids, can mitigate symptoms. Consuming foods with a low glycaemic load and high in fibre can help balance hormone levels, reducing anxiety, irritability, and cravings.

Five foods shown to help relieve symptoms of PMS:

Kale

Leafy greens like kale are packed with fibre, aiding in hormone and blood sugar regulation. Kale, rich in calcium, proves beneficial for women experiencing PMS. These vegetables are also an excellent iron source, combating fatigue and tiredness from dietary deficiencies and menstrual losses. The phytonutrients in vegetables activate the immune system, diminishing inflammation.

Oily Fish

Evidence suggests that the omega-3 fatty acids in oily fish, known for their anti-inflammatory properties, may alleviate menstrual pain. Aim for a few servings per week of fish like salmon, tuna, trout, mackerel, and herring. Oily fish are also among the rare natural sources of vitamin D, deficiency in which is linked to PMS symptoms.

Oats

Whole grain cereals, including oats, are rich in thiamine (vitamin B1). Studies indicate a significant reduction in PMS risk (35%) for women with higher intakes of vitamins B1 and B2. Whole grains provide carbohydrates that aid in the absorption of tryptophan (found in eggs and turkey), essential for producing serotonin, a brain hormone that can help mitigate mood swings and curb sugar cravings.

Red Kidney Beans

Beans, especially red kidney beans, are fibre-rich, supporting weight management and the removal of excess hormones, thereby stabilizing blood sugar. They’re also packed with iron and zinc; deficiencies in these minerals may increase PMS risk.

Cashew Nuts

Cashews are rich in magnesium, frequently referred to as nature’s own calming agent, essential for easing PMS symptoms, especially those linked to stress and anxiety. Studies indicate that women experiencing PMS often have diminished magnesium levels. This mineral is key in transforming vitamin B6 to its active state, which is crucial for the synthesis of neurotransmitters that regulate mood. Additionally, cashews provide iron, a deficiency in which can worsen feelings of tiredness, and studies suggest that women with lower iron levels are more prone to suffer from PMS.

The Role of Supplements

While a nutritious diet is paramount, evidence suggests supplements might offer additional benefits in managing PMS. For many, a three-month trial of specific supplements, coupled with a symptom diary, can help determine their effectiveness.

Calcium and vitamin D supplements

Calcium imbalances may mirror the symptoms of PMS and calcium supplementation can help alleviate these symptoms. A study involving 466 women experiencing moderate to severe PMS showed that a daily intake of 1200mg of calcium over three menstrual cycles led to a significant 48% reduction in overall symptom scores, compared to a 33% reduction observed with a placebo.

Additionally, the combination of Vitamin D and calcium has been shown to diminish the occurrence of headaches, negative mood swings, fluid retention, and pain. Typically, these supplements benefit approximately two-thirds of women who use them. 

Magnesium

Involved in numerous bodily processes, including energy production and bone health, magnesium may alleviate symptoms like fluid retention, mood disturbances, and pain, particularly in those deficient in this mineral. In one study, 32 women with PMS were given magnesium or a placebo in a double-blind, randomized design. The study found that magnesium significantly reduced the total Menstrual Distress Questionnaire score and the cluster “negative affect,” indicating that magnesium supplementation could be an effective treatment for premenstrual symptoms related to mood changes.

Gingko Biloba

Extracted from gingko biloba leaves, this supplement may reduce inflammation and improve circulation, offering relief from bloating and breast pain associated with PMS. One study of 165 women with congestive symptoms of PMS such as bloating, and breast pain were given supplemented with Gingko biloba extracts and after two months of treatment showed significant improvements especially in reducing breast symptoms compared to a placebo.

Research suggests one tablet (containing 40mg extract) three times per day from day 16 of your menstrual cycle to the 5th day of the next cycle reduces severity of symptoms of PMS. After the intervention there was a significant decrease in the overall severity of symptoms among the group that took Gingko (23.7%) and the placebo (8.7%).

B6 supplements

B6, a member of the B vitamin family, plays a crucial role in metabolising food and producing red blood cells. It has been found effective in alleviating mood and fatigue symptoms through its involvement in creating neurotransmitters. Studies recommend a daily intake of 50mg of B6 to mitigate PMS symptoms.

In one study with 68 women, taking 50mg of B6 daily for three months significantly enhanced emotional well-being, reducing symptoms of depression, irritability, and tiredness, compared to those who took a placebo. The study noted a 69% reduction in emotional symptoms and a 52% decrease in physical symptoms.

Managing PMS can be effectively supported through dietary and supplement interventions. A combination of exercise, a balanced diet, and specific supplements can help mitigate the symptoms of PMS, such as bloating, mood swings, and fatigue.

Creatine supplementation for Women

Creatine supplementation for Women

Creatine, scientifically known as methylguanidine acetic acid, is more than just a supplement reserved for athletes and bodybuilders. Its role in energy production, particularly in activities requiring short, intense bursts, makes it a valuable asset for anyone looking to enhance their physical performance, including women. This article delves into the multifaceted benefits of creatine, debunking common myths and highlighting its potential, especially for women in sports, resistance training, and overall wellness.

Understanding Creatine and Its Functions

Creatine is stored in the muscles and is pivotal for producing ATP (adenosine triphosphate), the energy currency of the cell, essential for muscle contractions and recovery between exercise sessions. Its ability to maintain power output during high-intensity efforts makes it ideal for sports involving repeated sprints, like rugby and football, and activities requiring explosive bursts, such as swimming or track sprints.

Creatine’s Impact on Women’s Bodies

Despite anatomical differences between genders, energy systems operate similarly in both men and women. Creatine offers numerous benefits:

  • Energy Production: It regenerates ATP, allowing for sustained high-intensity activity by replenishing ATP levels through creatine phosphate donation.
  • Muscle Mass: Creatine can increase muscle mass by drawing water into muscle cells, which may promote growth, and by enhancing resistance training effects.
  • Exercise Performance: Studies confirm creatine improves strength, power, and performance in high-intensity exercises due to increased ATP availability.
  • Brain Function: Creatine may boost brain function by supporting ATP requirements, potentially improving cognition and reducing symptoms of depression, especially in women.

Research on Creatine Benefits for Women

Recent studies have specifically examined creatine’s effects on women, revealing significant benefits:

  • Increased Upper-Body Strength: A systematic review found creatine supplementation increases upper-body strength in older women, particularly with resistance training over 24 weeks.
  • Combatting Sarcopenia: Creatine enhances resistance training effects on muscle building, crucial for mitigating age-related muscle loss.
  • Mental Health: Supplementing with creatine could elevate brain creatine levels, potentially easing depression symptoms, notably in women experiencing higher depression rates during reproductive years.
  • Enhanced Athletic Performance: Research on young women athletes shows creatine boosts muscle strength and performance, aiding in disciplines like soccer and strength training.

Creatine for Postmenopausal Women

Creatine supplementation, paired with resistance training, shows promising results for postmenopausal women by improving muscle mass, strength, and bone health. Studies illustrate creatine’s role in slowing bone mineral loss and enhancing muscle quality, underscoring its value for this demographic.

Daily Creatine Intake for Women

For sports performance or maintaining muscle mass post-menopause, a daily creatine dose of 3-5 grams is recommended. While some opt for a loading phase with higher doses initially, ongoing research confirms that consistent daily intake is effective and safe for extended periods.

Addressing Creatine Myths and Concerns

Despite over 500 peer-reviewed studies affirming creatine’s safety, misconceptions persist. Notably, creatine does not harm the kidneys in healthy individuals, nor does it cause dehydration, muscle cramping, fat gain, or other commonly feared side effects. It’s proven to be a safe and beneficial supplement when used as recommended.

Conclusion

Creatine offers a wide array of benefits for women, from enhancing athletic performance and muscle strength to supporting brain health and combating age-related muscle loss. Its safety and efficacy, backed by extensive research, make it a worthwhile supplement for women pursuing fitness goals, mental well-being, or healthy aging. Whether you’re an athlete, fitness enthusiast, or simply looking to improve your health, creatine can be a valuable addition to your wellness regimen, debunking the myth that it’s solely beneficial for men.

Six steps to living an unprocessed life

Six steps to living an unprocessed life

In our fast-paced world, the convenience and cost-effectiveness of food have increasingly dictated our dietary choices, pushing ultra-processed foods (UPFs) to the forefront of our consumption patterns. These foods, designed for prolonged shelf life and ease of consumption, are packed with additives like preservatives, emulsifiers, and artificial flavors, making them a staple in many diets despite their potential health risks.

The growing concern over the impact of UPFs on health is supported by research linking their consumption to a range of diseases, including obesity, heart disease, and diabetes. This article explores the complex relationship between UPFs and health and provides practical steps for reducing their presence in our lives.

Understanding Ultra-Processed Foods

Ultra-processed foods are characterized by their extensive processing and the inclusion of ingredients that are not typically found in home cooking, such as artificial colors and flavors. These foods are manufactured to be irresistibly tasty, affordable, and convenient, traits that encourage overconsumption. Despite their widespread use, the health implications of consuming UPFs are increasingly scrutinized, with studies associating them with serious health issues.

The Impact of UPFs on Health

Recent studies have unveiled a concerning link between high consumption of UPFs and an array of health problems. A review of 43 studies highlighted that the majority found a correlation between UPFs and negative health outcomes, including obesity, type 2 diabetes, cardiovascular diseases, and certain cancers.

For instance, research from the Fourth Medical Military University in China showed that individuals with the highest intake of UPFs had a 24% increased risk of developing heart disease.

Another study from the University of Sydney found a significant association between UPFs and an elevated risk of high blood pressure among middle-aged women.

These findings suggest that the risk associated with UPFs transcends the harm posed by their nutrient content alone, pointing towards additives and changes in food properties as potential culprits.

Navigating UPF Consumption

While the evidence against UPFs is compelling, completely eliminating them from our diet is neither realistic nor necessary. The key lies in moderation and mindful selection, focusing on reducing intake rather than pursuing an unattainable ideal of avoidance. It’s crucial to recognise that not all UPFs are created equal; some, like certain breads, yogurts, and cereals, can offer nutritional benefits. The challenge is to discern between harmful UPFs and those that can be part of a balanced diet, avoiding the pitfalls of “clean eating” extremism.

Steps to Unprocess Your Diet

  1. Assessment and Planning: Begin by evaluating the UPFs in your diet and kitchen. Identifying your dependency on these foods is the first step toward making informed changes.
  2. Identify Weak Points: Focus on the part of your day most reliant on UPFs, such as work lunches or dinner. Preparing meals ahead of time using simple, fresh ingredients can significantly reduce UPF consumption.
  3. Homemade Alternatives: Replace UPF meals with homemade versions. Start with simple recipes and consider batch cooking to save time and money.
  4. Selective Shopping: Not all processed foods are detrimental. Opt for products with minimal and recognizable ingredients, such as certain plant milks, over those laden with additives.
  5. Informed Choices: When choosing between two UPFs, select the one with fewer additives. Reading labels can help make better decisions.
  6. Enjoy the Process: Embrace the transition as an opportunity to involve family, learn new recipes, and explore different food sources. Making healthy eating enjoyable and affordable is key to sustainability.

The journey to reducing UPF consumption in our diets is not about perfection but about making better choices one step at a time. By understanding the impact of UPFs on health, assessing our consumption habits, and gradually introducing healthier alternatives, we can navigate the complexities of modern eating. The goal is to cultivate a balanced, mindful approach to food that prioritizes health without sacrificing enjoyment or convenience

How to unprocess your menopause

How to unprocess your menopause

As women navigate the complex journey of menopause, understanding the role of diet, particularly the consumption of ultra-processed foods (UPF) over whole foods could be a consideration. The transition through peri-menopause and menopause brings significant physical and psychological changes, where dietary choices can either exacerbate or alleviate symptoms.

The downside of consuming a diet rich in Ultra-Processed Foods During Menopause

Weight Gain and Metabolic Shifts

The hormonal upheaval during menopause often leads to weight gain, with metabolism slowing down and fat distribution changing. The allure of UPF, with their high fat and sugar content, compounded by additives that enhance palatability, can exacerbate obesity risks. Combatting this requires a mindful approach to diet, emphasising balanced nutrition and regular physical activity.

Bone Health at Risk

Post-menopause, women face an increased threat of osteoporosis due to diminished oestrogen levels. Calcium and vitamin D-rich diets are essential for maintaining bone density. However, the nutrient-deficient nature of a diet high in UPFs may poses a risk, particularly for those with dietary restrictions such as vegans.

Mood Swings, Hot Flushes, and Heart Health

Fluctuating hormones can cause mood instability and hot flushes, while the risk of heart disease escalates post-menopause. Nutrient-dense foods, including phytoestrogens found in whole foods, may help stabilise mood and mitigate hot flushes. Conversely, the fibre-deficient UPF diet may aggravates heart disease risk, underscoring the need for a diet rich in fruits, vegetables, and whole grains.

Beyond Physical Health: The Mental Toll of UPF

The mental health implications of UPF consumption cannot be overstated. The addictive nature of these foods, combined with their impact on obesity and body image, contributes to a cycle of depression and anxiety. Moreover, the adverse effects on gut health and blood sugar fluctuations further complicate mental well-being, making a compelling case for dietary vigilance.

Is It Too Late to Make a Change?

Contrary to defeatist beliefs, it’s never too late to adopt healthier eating habits. Research indicates that even modest dietary adjustments, such as reducing UPF intake, can significantly lower the risk of chronic conditions like dementia. This underscores the potential of positive dietary changes to enhance health outcomes at any age.

Embarking on a Journey to Better Health

Transitioning away from UPF may seem daunting, but with strategic planning and gradual changes, it’s entirely achievable. Starting with an honest assessment of your current diet, identifying UPF-heavy meals, and slowly substituting them with homemade, nutrient-rich alternatives can pave the way. Engaging family in cooking, smart shopping for fresh ingredients, and embracing the joy of creating meals from scratch can transform this challenge into a rewarding journey towards wellness.

As we delve into the nuances of how UPF impacts menopausal health, it becomes clear that informed dietary choices play a pivotal role in navigating this life stage with grace. By embracing a diet of whole, minimally processed foods, women can significantly enhance their quality of life during menopause and beyond.

Food for good brain health

Food for good brain health

Eating a healthy diet is essential for your mental and physical health. Here are some ways you can support your brain through diet:

Increase your intake of foods rich in B vitamins

This complex of eight Vitamin B plays a significant role in the functioning of the brain and nervous system. A deficiency could affect memory function, cognitive impairment and dementia. One review found eating higher amounts of unsaturated fatty acids, antioxidants, and B vitamins (especially B12) decreased the risk of dementia1.

B12 can be found in dairy products, eggs, meat and fish. B6 is available in meat; fish; vegetables such as bell peppers, spinach and baked potatoes; and beans and legumes such as chickpeas and lentils.

Increase your intake of foods rich in vitamin E

Eating more nuts and seeds is a quick way to get vitamin E into your diet. A study published in the American Journal of Epidemiology explored found that decreasing levels of vitamin E were linked to poor memory2.

Both nuts and seeds are rich in vitamin E which help to protect cells in the body from oxidative stress caused by free radicals. A study in the Journal of Nutrition and Healthy Ageing found that people who ate more nuts had better brain functioning in older age3.

Eat two servings of oily fish weekly

Fatty acids such as omega 3s support brain health. One study found taking omega-3 supplements had significant benefits to memory function in healthy 50 to 75-year-olds, compared to a placebo group4.

Rich sources of omega 3 include oily fish such as salmon, sardines, mackerel and trout. If you’re not a big fan of fish, it can also be found in flaxseed and walnuts.

Feast on fermented foods

Your brain and gut are closely connected. Research has shown that gut bacteria may affect your brain function. One study found brain function changed among healthy women who consumed probiotics in yoghurt5.

Fermented foods such as yoghurt, miso and sauerkraut contain beneficial bacteria. A supplement containing bifidobacterium and lactobacillus strains can help restore the natural balance of bacteria in the gut.

Keep well hydrated through the day

If you’re dehydrated, you may struggle to concentrate or think clearly. In one study, researchers found that people who quenched their thirst with a glass of water before conducting mental tasks had reaction times 14 per cent faster than those who didn’t6.

Keep your vitamin D levels topped up

Vitamin D is produced in the skin on exposure to sunlight and is vital for healthy bones, teeth, and muscles. Recent research suggests low levels of vitamin D may be associated with dementia. A study published by JAMA Neurology found low vitamin D levels were associated with an accelerated decline in cognitive function7.

Vitamin D is not found in many foods other than egg yolks, oily fish (salmon, mackerel, herring and sardines), fortified dairy products other foods, and liver.

Sunshine, not food, is the primary source, and supplements can provide a top-up in autumn and winter.

Keep an eye on your alcohol intake

Alcohol alters your brain chemistry and can affect your thoughts and feelings.

Protecting your brain health is essential for maintaining overall wellbeing. Making the right dietary choices can help you to do this and keep you brain in good working order.

References

  1. https://pubmed.ncbi.nlm.nih.gov/26553347/
  2. https://link.springer.com/article/10.1007/s12603-018-1122-5
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/
  4. https://pubmed.ncbi.nlm.nih.gov/26890759/
  5. https://pubmed.ncbi.nlm.nih.gov/23474283/
  6. https://pubmed.ncbi.nlm.nih.gov/23874283/
  7. https://pubmed.ncbi.nlm.nih.gov/26366714/
Sleep and the Clocks Going Forward

Sleep and the Clocks Going Forward

As the end of March approaches, people in the UK prepare for the annual event of the clocks going forward by one hour. While it may seem like a minor adjustment, this can significantly impact our sleep and daily routines. 

How can we make this transition as smooth as possible? 

In this blog, we’ll explore the importance of sleep and offer tips for adjusting to the time change.

Why Is Sleep Important?

Sleep is essential to our daily lives, allowing our bodies and minds to recharge and repair. It plays a vital role in maintaining our physical and mental health, including our immune system, mood, and cognitive function. Getting enough high-quality sleep is also linked to a lower risk of chronic health conditions such as obesity, diabetes, and heart disease.

The Effects of Daylight Saving Time on Sleep

Daylight Saving Time, also known as Summer Time in the UK, was initially introduced to better use daylight hours during the summer months. However, the shift in time can disrupt our natural sleep patterns, leading to difficulties falling asleep, waking up earlier than usual, and feeling tired and groggy during the day.

Research suggests that transitioning to Daylight Saving Time can significantly impact our health and well-being. Studies have linked the time change to increased car accidents, workplace injuries, and heart attacks. It can also exacerbate existing sleep disorders such as insomnia and sleep apnea.

Tips for Adjusting to the Time Change

Here are some tips for minimising the impact of the time change on your sleep and daily routines:

  1. Gradually adjust your sleep schedule: In the days leading up to the time change, shift your bedtime and wake-up time progressively by 15-30 minutes each day. This can help your body adjust to the new schedule more smoothly.
  2. Create a relaxing bedtime routine: Establish a relaxing routine to help your mind and body wind down before sleep. This could include taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.
  3. Avoid caffeine and alcohol: Caffeine and alcohol can interfere with sleep, so it’s best to avoid these substances before bedtime.
  4. Get plenty of sunlight: Exposure to natural light can help regulate your body’s internal clock and promote healthy sleep. Try to spend some time outdoors during the day, especially in the morning.
  5. Practice good sleep hygiene: Make sure your sleeping environment is conducive, with comfortable bedding, a cool temperature, and minimal noise and light.

By following these tips, you can help minimize the impact of the time change on your sleep and daily routines. Remember, getting enough high-quality sleep is essential for your health and well-being, so it’s worth taking the time to prioritise your sleep habits.

Read more about sleep here: Are You a Sleep Hijacker?

Five tips to help you train while fasting

Five tips to help you train while fasting

Training while fasting can be a great way to challenge your body and improve your overall fitness level. However, it’s essential to do it safely and effectively. Here are some tips for training while fasting:

  1. Pick right time to train: It’s best to exercise during the window of time when you’re able to eat. This typically means training in the morning before your first meal of the day or in the evening after your last meal. Training during a prolonged fast or when you’re feeling weak or dizzy is not recommended.
  2. Start slowly: If you’re new to training while fasting, start with a lower-intensity workout and gradually increase the intensity over time. This will help your body adjust to the new demands and prevent injury.
  3. Keep well hydrated: It’s essential to stay hydrated while fasting, especially during workouts. Drink plenty of water before, during, and after your workout to stay hydrated.
  4. Listen to your body: Pay attention to how your body feels during the workout. If you feel dizzy, lightheaded, or weak, stop immediately and break your fast.
  5. Refuel the right way: Refuel your body with nutrient-rich foods after your workout to help your muscles recover and replenish muscle gylcogen to fuel your next workout. This can include protein-rich foods such as eggs, fish, and chicken combined with carbohydrates and healthy fats.

Putting these tips into action can help you train effectively and safely while fasting. 

For advice about training during Ramadan click here 

How can food help with menopause?

How can food help with menopause?

Menopause is a natural biological process that marks the end of reproductive years for women. During this period, the body goes through a lot of hormonal changes which can lead to symptoms such as hot flashes, mood swings, fatigue, and many others.

While there is no way to stop menopause, there are certain foods that can help manage the symptoms.

In this article, we will explore the top foods that can help alleviate the symptoms of menopause.

Soy

Soy products are a great source of phytoestrogens, which are plant-based compounds that mimic the effects of oestrogen in the body. During menopause, the body’s oestrogen levels decrease, and consuming soy can help boost these levels. Soy products such as tofu, tempeh, and soy milk are great options for women going through menopause.

Flaxseeds

Flaxseeds are another great source of phytoestrogens. They also contain lignans, which are compounds that can help regulate hormone levels in the body. Flaxseeds can be added to your diet in a variety of ways, such as adding them to smoothies, oatmeal, or yogurt.

Fruits and Vegetables

Fruits and vegetables are a great source of vitamins, minerals, and fibre. They can also help alleviate the symptoms of menopause.

Some fruits and vegetables that are particularly beneficial include:

  • Broccoli: Contains compounds that can help regulate oestrogen levels in the body.
  • Berries: High in antioxidants, which can help protect the body from oxidative stress.
  • Leafy greens: High in calcium, which can help prevent bone loss during menopause.
  • Citrus fruits: High in vitamin C, which can help boost the immune system and reduce inflammation.

Whole Grains

Whole grains are a great source of fibre, which can help regulate digestion and prevent constipation. They also contain complex carbohydrates, which can help stabilize blood sugar levels and reduce mood swings. Some great whole grain options include brown rice, quinoa, and whole wheat bread.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats, which can help reduce inflammation in the body. They are also a good source of protein, which can help maintain muscle mass during menopause.

 

Some nuts and seeds that are particularly beneficial include:

  • Walnuts: High in omega-3 fatty acids, which can help reduce inflammation in the body.
  • Chia seeds: High in fibre and omega-3 fatty acids, which can help regulate digestion and reduce inflammation.
  • Almonds: High in vitamin E, which may help reduce hot flashes.

Herbal supplements

Certain supplements may help to reduce the severity of certain symptoms of menopause.

Some great options include:

  • Black cohosh: may help reduce hot flashes and night sweats.
  • Red clover: Contains phytoestrogens, which may help boost oestrogen levels in the body.
  • Sage: May help reduce hot flashes and night sweats.

Fermented Foods

Fermented foods are a great source of probiotics, which can help regulate digestion and boost the immune system. They can also help alleviate vaginal dryness, which is a common symptom of menopause. Some great fermented food options include yogurt, kefir, and kimchi.

In conclusion, menopause is a natural process that can be managed with the right diet. By incorporating these foods into your diet, you can help alleviate the symptoms of menopause and improve your overall health and well-being. Remember to consult with your doctor before making any significant changes to your diet, especially if you have any underlying health conditions.

The Benefits of Eating Whole Foods

The Benefits of Eating Whole Foods

When it comes to maintaining good health and managing your weight, what you eat matters. While there are many different types of diets and nutritional approaches out there, one key principle that most experts agree on is the importance of eating whole foods.

What are whole foods?

Essentially, these are foods that are minimally processed or refined, and that are as close to their natural state as possible. This can include things like fresh fruits and vegetables, whole grains, nuts and seeds, lean proteins, and healthy fats.

So why are whole foods so important? Here are just a few reasons:

They’re nutrient-dense. Whole foods tend to be rich in vitamins, minerals, and other beneficial nutrients. When you eat a variety of whole foods, you’re more likely to get all the nutrients your body needs to function properly.

They’re high in fibre. Whole foods are often rich in fibre, which can help keep you feeling full and satisfied, as well as supporting digestive health.

They’re low in added sugars and unhealthy fats. Many processed foods are high in added sugars, unhealthy fats, and other additives that can contribute to inflammation and chronic disease. Whole foods, on the other hand, tend to be naturally low in these ingredients.

They support a healthy weight. Eating a diet rich in whole foods can help you maintain a healthy weight or even lose weight, as these foods tend to be more filling and lower in calories than processed foods.

They taste great! Finally, one of the best things about eating whole foods is that they can be incredibly delicious. When you focus on fresh, whole ingredients, you can create meals that are both satisfying and nourishing.

So how can you start incorporating more whole foods into your diet? Here are a few tips:

  • Shop the perimeter of the supermarket, where you’ll find fresh produce, meats, and dairy.
  • Choose whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains.
  • Opt for snacks like fresh fruit, nuts, or veggies with hummus instead of processed snacks like crisps, biscuits and chocolate.
  • Experiment with new recipes that focus on fresh, whole ingredients.

Remember, eating a healthy diet doesn’t have to be complicated or restrictive. By focusing on whole foods, you can nourish your body and enjoy delicious meals at the same time.

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

Serves 6

Ingredients

2 tbsp smoked paprika

2 tsp dried oregano

¼ tsp cayenne pepper (add more if you want it hotter)

1 tbsp soft brown sugar

1 lime, zested and juiced

1 garlic clove, crushed

2 tbsp light olive oil

3 sweet peppers (different colours), deseeded and cut into chunks

2 red onions, peeled and cut into wedges

2 x 400g cans black beans, drained and rinsed

800g side of salmon, boned and scaled

Salt

Pepper

Salsa

2 large ripe avocados

1 small mango

½ small can sweetcorn

½ red chilli (add more if you want it hotter)

1 large handful of coriander, chopped

Method

  1. Pre-heat the oven to 200C/180C fan/gas 6.
  2. Add the paprika, oregano, cayenne, sugar, lime zest, garlic and oil to a bowl then combine and season with salt and pepper.
  3. Place the peppers, onions and beans in a largeroasting tin then add half the spice paste and roast in the oven for 25 mins.
  4. Once cooked remove the vegetables and beans and give them a good mix. Place the salmon on top of the mixture skin side down skin-side down, then brush over the remaining spice paste. Bake for a further 25 mins, until the salmon is cooked through.
  5. While the salmon is cooking prepare the salsa. Peel and de-stone the avocado and mango then chop into small chunks and place in a small bowl. Add the sweetcorn, chilli, coriander and lime juice. Season with a pinch of salt.
  6. Serve the salmon, vegetables and beans with the salsa.

Full nutrition analysis