Perimenopausal? Menopausal? Post-menopausal? Struggling with mood swings, low libido, weight gain, hot flushes? Wherever you are in your menopausal journey, the right nutrition can have a huge impact on your experience. These are the 7 hormone balancing superfoods that I would not be without.
Cold water fish
Rich in Omega 3 fatty acids, cold water fish such as salmon, anchovies, mackerel and herring, help to reduce inflammation, protect joint, heart and brain health. If you are struggling with dry itchy skin, vaginal dryness, achy joints or brain fog try increasing your intake of cold water fish. Aim to eat at least 2 pieces of oily fish a week.
Cruciferous vegetables include broccoli, cauliflower, pak choi, kale, cabbage and Brussel sprouts and help to metabolise oestrogen. They are also high in fibre which helps with blood sugar balancing and maintaining gut health. Try to eat green vegetables at every meal.
Flaxseeds are a plant-based source of Omega 3 fatty acids and are high in fibre and antioxidants. They are also a phytoestrogen that is, they have oestrogenic properties. Flaxseeds have been shown to reduce hot flushes, help with weight loss and have benefits to heart, breast and bowel health. Ground flaxseed is the best but we want to ground it ourselves rather than buying pre-grounded as it goes rancid very quickly.
In menopause, we become much more sensitive to stress which leads to excess cortisol and compromised thyroid hormone production. The thyroid is responsible for metabolism, energy, temperature and mood. Brazil nuts are rich in selenium which supports thyroid hormones. 3-4 Brazil nuts a day will give your daily recommended dose of selenium.
Eggs are known as a complete food because they are so rich in macro and micronutrients. Specifically for menopause, they are a fantastic source of protein and healthy fat and they are rich in B vitamins, vitamin D and iron. All of which are needed for energy, bones and brain health. Where possible opted for free-range and organic.
Maca is an ancient Peruvian superfood that acts as an adaptogen. That is it helps the body cope better, or adapt, to stress. In addition to nourishing the nervous system, Maca has oestrogen benefits and there are research studies showing the benefits to many menopause symptoms including mood, sexual dysfunction, bone health and brain health. I find it easiest to add maca powder to smoothies.
Extra Virgin Olive oil
Is there anything this wonderful oil can’t help with? If you are struggling with joint pains, gut issues, inflammation, brain fog, dry skin, vaginal dryness or high blood pressure you may benefit from increasing extra virgin olive oil in your diet. Thinking about long term health, it is shown to reduce the risk of cardiovascular disease, diabetes, cognitive decline and cancer. But the key is, it has to be extra virgin.
If you have found this interesting and would like some help with your menopausal experience, book a call and ask me about my menopause transformation programme.