Navigating Menopause Naturally: Tips and Tricks with Nutritionist Karen Newby
Menopause can be a wild ride, but with the right tools, it doesn't have to be overwhelming. Here are some down-to-earth tips on managing menopause symptoms naturally through diet and lifestyle tweaks.
Keep Your Blood Sugar in Check
Blood sugar swings can make menopause symptoms like hot flushes and mood swings worse. Here’s how to keep things steady:
Protein-Packed Meals: Start your day with a protein-rich breakfast. Think eggs, nuts, seeds, and full-fat yogurt. These help keep your blood sugar stable.
Ditch the Refined Carbs and Caffeine: These can cause energy spikes and crashes, making you feel irritable and sweaty.
Bedtime Snack: A protein snack before bed can help keep your blood sugar level overnight, reducing night sweats.
Smart Eating Habits
Eating well is key to feeling good during menopause. Here are some simple dietary changes:
More Protein: Include protein in every meal. Sardines, mackerel, beans, and legumes are great options.
Load Up on Plants: Fill your plate with fruits, veggies, nuts, and seeds. They’re packed with vitamins, minerals, and antioxidants.
Cut Back on Processed Foods: These often lack nutrients and can mess with your blood sugar.
Get Moving with Exercise
Exercise is a game-changer for menopause. Here’s why:
Build Muscle: Weight training helps maintain muscle mass, which supports insulin sensitivity and weight management.
Strengthen Bones: Weight-bearing exercises are crucial for preventing osteoporosis.
Stress Less
Managing stress is super important during menopause. Here’s how to build stress resilience:
Morning Routine: Start your day with a nutritious breakfast and save the caffeine for after you’ve eaten.
Adaptogens: Herbs like ashwagandha and medicinal mushrooms can help manage stress.
Mindfulness: Simple practices like mindful eating and taking time for self-care can make a big difference.
Supplements and Herbal Helpers
While food should be your main source of nutrients, supplements can give you a boost:
Vitamin D: Essential for calcium absorption and bone health.
Magnesium: Great for relaxation and sleep.
Phytoestrogens: Found in soy foods and flaxseeds, these can help mimic oestrogen’s effects.
"Menopause is hard enough without the restrictions of dieting."
Fasting and Meal Timing
Intermittent fasting can help with weight management and give your digestive system a break. Try a 12-14 hour fasting window by finishing dinner early.
Best Cooking Oils
Choosing the right oils for cooking is important:
Extra Virgin Olive Oil: Great for most cooking needs.
Coconut Oil and Butter: Good for high-temperature cooking.
Linseed Oil: Perfect for salad dressings, not for cooking.
"Our gut health is so important for our mental health."
Boost Your Brain
To tackle memory loss and brain fog:
Omega-3s: Found in fatty fish, walnuts, and flaxseeds, omega-3s are crucial for brain health.
Gut Health: A healthy gut is linked to better cognitive function. Include fermented foods and fibre-rich plants in your diet.
"The body is all about survival."
Wrap-Up
Managing menopause naturally is all about making small, sustainable changes. By focusing on balanced nutrition, regular exercise, stress management, and smart supplementation, you can navigate menopause with more ease and support your long-term health.
For more tips and support, check out www.karennewby.com and her resources on managing menopause naturally.
