The menopause transition journey can last for several years. Taking care of your body inside and out can help ease some of these pesky symptoms to make your journey easier.
Food plays a huge role in our overall health, especially when our bodies change. I always heard the phrase, you are what you eat, but it was only until I started the “pause” journey that I realized how relevant it was.
Now is the time to start eating or as close to clean as possible. This is not a diet but a food lifestyle change. You want your body in good shape to take what the hormones throw at you.
Stay away from processed food. Too much sugar, gluten, or wheat can wreak havoc on your body and hormones. If I eat too much of it, I feel it right away. It is a terrible feeling, tired, irritable and bloated. Eating processed sugar products or refined simple carbs leads to blood sugar highs/ low, mood swings, and cravings. Your adrenals and thyroid will not function properly. Opt for foods with a low glycemic index. There are lists online of foods with a low glycemic load. You lose the sugar, keep the sweetness, and have no negative interaction with your body. We need a balanced blood sugar, especially during menopause.
Eating clean whole grains like steel-cut oats, quinoa, amaranth, brown or black rice, and buckwheat are better choices when it comes to eating whole grains. They burn slower in our bodies. Cauliflower and broccoli rice are some good grain-free alternatives. Red lentil pasta is a great alternative and tastes good, too. Stay away from gluten and wheat! Even though you may not have been diagnosed with gluten sensitivity, gluten irritates the intestinal lining and causes inflammation. Your body is already going through a lot, and you don’t want to add more on top of everything else.
Cassava flour products have become a popular grain replacement. You can bake with it and buy pasta, cookies, chips, bagels, bread, and many other products already made with this flour. These products are usually sugar-free and made to be a healthier alternative.
Every meal and snack should be balanced with clean protein, good carbs and fat. I am carb-sensitive, and when I do eat pure grains, I still get carb cravings, so I limit my grains quite a bit. The same goes for fruit. If I crave something and eat low-glycemic fruit, I still crave carbs. This is where adding in the good fat and protein comes in to balance it all out. It is so important for us to listen to our bodies.
Fluid retention from gluten, wheat, sugar, or processed foods is no joke. If you struggle with bloat, try eliminating these foods from your diet and see if you notice changes.
When I can’t resist temptation and want something sweet or a bagel, I plan it in my day. I ate, cleaned up to that moment, and continued after I ate it. I don’t gorge. If I go on a weekend binge, I feel it. If I take a bite of a cupcake or a piece of a cookie, I am likely not to handle it. Everything is in moderation, but less or none of the bad stuff is best, especially during this time.
Choose organic whenever possible – local fruits and vegetables give us the most nutrition since they are grown nearby and spend less time in transit. Plus, they are great sources of fibre, which we need.
Get a juicer or blender and make smoothies or juices. Just remember that fruit contains natural sugar, and too much sugar is not what you want. All in moderation. I love making smoothies, especially after a weekend of not eating the best way I should. I make a smoothie, which gives my digestive system time to digest any junk I may have eaten. I couple that with intermittent fasting, and by the end of the week, my body is back, and the bloat is gone.
I buy a powdered green drink mix and make one every morning. I add organic lemon juice, Amla Powder, Wheat Grass, Raw Cacao, Ceylon Cinnamon, Turmeric, Ginger, etc., to give me a nutrient boost to start the day. Good protein sources include Hemp Seeds, free-range eggs, free-range antibiotic/hormone-free poultry and meats, lentils, legumes, beans, and millet. Avocados, macadamia nuts, walnuts, sardines, coconut oil, wild fish, and extra virgin cold-pressed olive oil are all good sources of healthy fats. Stay away from Canola, Safflower and Sunflower oil!
Your body will give you signs to tell you if it likes what you are doing. Be kind to yourself, and remember you have one body to nourish and cherish.
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