Are you tired of those hot flashes waking you up in the middle of the night?
or when you are in a work meeting ?
Your Lifestyle impacts a balanced healthier you because the choices you make in your daily life, from what you eat to how you exercise and manage stress, have a profound effect on your physical, mental, and emotional well-being!
Here are five things you can do to balance your menopausal body, mind and spirit and enhance your hormone balance and detoxification pathways:
Increase intake of green tea: Green tea contains antioxidants and compounds that support liver function, aiding in detoxification processes.
2. Phytoestrogens, may help alleviate menopausal symptoms and support hormonal balance.
Increase protein to approx (1.2 grams per KG) supports overall balance
3. Incorporate fiber Try for 30 -35 grams a day of fiber rich foods adding in slowly or think about 5-6 servings per day of a high fiber whole fruit or vegetable
such as ground flax seeds into your diet: Flax seeds are rich in fiber and lignin's, which can help regulate bowel movements and support digestive health.
4. Connect to your natural circadian Rhythm's rise with the sun and sleep with the moon Sweat!!! Engage in activities that induce sweating: Regular exercise or activities like sauna sessions can help eliminate toxins through the skin via sweating, supporting detoxification processes. & Drink plenty of water: Staying hydrated is essential for optimal functioning of your kidneys, which play a crucial role in eliminating toxins from your body.
5. Finally By engaging in the activities above you may feel it is now easier to engage in stress management techniques and get more rest! High levels of stress can impact detoxification pathways. Incorporating activities that bring you joy, walking in nature, reading, guided imagery listening to music, finding a yoga or meditation class.
Find your Bliss
During menopause, estrogen levels decline as the ovaries produce fewer hormones. Estrogen has several beneficial effects on lipid metabolism, including increasing levels of high-density lipoprotein (HDL) cholesterol and reducing levels of low-density lipoprotein (LDL) cholesterol. With lower estrogen levels, these lipid changes may become less favorable, leading to alterations in the lipid profile. This is a Normal reaction to our bodies constant ability to maintain balance!
A lipid profile is a panel of blood tests that measure the type of fats in your blood, which can help determine risk factors for developing heart conditions. Trusted Source
total cholesterol
high density lipoprotein (HDL), also known as “good cholesterol”
low density lipoprotein (LDL), also known as “bad cholesterol”
triglycerides
LIPIDS BREAKDOWN
Maintaining a healthy lipid profile is essential for heart health. One way to do that is by increasing your fiber intake. Fiber can help lower cholesterol levels, improve digestion, and contribute to overall well-being. In this blog, we'll explore the importance of fiber in your diet and share a few delicious gluten-free and dairy-free recipes to help you get started on your heart-healthy journey.
THINGS WE CAN DO TOGETHER!
Talk about your medical history, family history, current medications, lifestyle, and dietary habits.
Why Fiber Matters:
Fiber is a plant-based nutrient that our bodies cannot digest fully. It comes in two forms: soluble and insoluble. Both types of fiber play important roles in maintaining good health. Soluble fiber can help lower LDL (bad) cholesterol levels, while insoluble fiber promotes healthy digestion.
Increasing your fiber intake can:
Lower Cholesterol: Soluble fiber binds to cholesterol molecules and helps flush them out of your body, reducing LDL cholesterol levels.
Regulate Blood Sugar: Fiber can slow down the absorption of sugar, helping to stabilize blood sugar levels. This can help to lessen HOT flashes!
Aid Digestion: Insoluble fiber adds bulk to your stool, preventing constipation and promoting regular bowel movements. As we age estrogen receptors in our GI tract decline affecting muscles in our colon.
Promote Weight Management: Fiber-rich foods can help you feel full, reducing overall calorie intake and supporting weight management.
Fiber-Rich/ food & Recipes:
1/2 cup of raspberries 4 grams
1 cup broccoli 5 grams
1 cup of black beans 15 grams
1-ounce almonds 3.5 grams
1 slice of rye bread 2 grams
1 Tablespoon Ground Flax 2.8 grams
Chia Seed Pudding
Roasted Veggie Salad:
Ingredients:
- Assorted vegetables (e.g., broccoli, bell peppers, zucchini)
- Avocado Oil
- Salt and pepper to taste
- 1 can of chickpeas (rinsed and drained)
- Lemon tahini dressing (combine lemon juice, tahini, garlic, and water)
- Instructions:
Toss vegetables and chickpeas with olive oil, salt, and pepper.
Roast in the oven until tender.
Drizzle with lemon tahini dressing before serving.
GET THE SCOOP!!! If you need Supplement information always check with your PRIMARY CARE DOCTOR!
I also recommend this great listen or read!
Reference's:
2022 The Institute for Functional Medicine Version
Ramdath, D. D., Padhi, E. M., Sarfaraz, S., Renwick, S., & Duncan, A. M. (2017). Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients, 9(4), 324. https://doi.org/10.3390/nu9040324