Tuesday, 14 August 2018
A Guide to Healthy Eating During the Menopause
A lot of my clients are experiencing the first symptoms of the Menopause and openly discuss the issues they are facing. From the most difficult to manage symptoms like flushing, night sweats and mood swings, to the less severe problems such as lack of energy and forgetfulness. There is a true meaning behind 'look good, feel good' and when the menopause starts to impact our cosmetic appearance; it only accelerates the internal symptoms to leave us feeling, at times, helpless.With a background in personal training and nutrition, I strongly believe that diet will not only improve our internal health but our external appearance too.A healthy and balanced diet is essential for everyone, but is particularly important when the body is going through 'the change'. Menopause causes a drop in the hormone Oestrogen, which has a knock-on effect on things such as bone density, sebum production, hair growth and the skin's ability to retain water.Oestrogen is the female hormone that specifically helps skin to retain moisture along with promoting the synthesis of collagen and elastin. It also plays a major role in the repair and regeneration of skin cells. Lack of Oestrogen and glycation makes the skin more susceptible to ageing. Glycation is when the blood contains too many sugars and not enough water, making skin's support structure brittle and dry, with a crisscross or wrinkled appearance.I recommend these guidelines to my patients to promote healthy and balanced food choices, if you are experiencing changes in your cycle:
- Water - it's now more important than ever to get water into your body. NHS recommendations are 2 litres a day (space your consumption out, throughout the day).
- Fruit & Veg - Aim for at least 5 fruit and vegetables a day (not all fruits are created equal, see the below guide for the best choices).
- Protein - is important for repair of tissue and the health of cells and should be included in all diets. There is a common misconception that eating protein will cause a bulky body shape or that it is only recommended for men.
- Healthy bones - Include foods that are good for your bones such as Vitamin D and Calcium.
- Bad Fats - Cut down on your bad Fats. Trans fats from fast foods blocks arteries and makes the system sluggish.
- Good Fats - Up your intake of good fats. Foods rich in essential fatty acids such as avocado and salmon are essential for supple skin support.
- Sugar - this nasty white substance sticks to collagen fibres and creates skin glycation, as mentioned above.
- Salt - Turn your back on salt. Whilst it's unavoidable in certain foods, adding salt to your dishes is a cardinal sin. It raises the blood pressure and dehydrates cells.
- Vitamins - Take a multi-vitamin. Our ability to absorb nutrients from food becomes impaired, so opting for a pure and high standard supplement is a must. We recommend Miguel Mateas Day and Night Supplements, formulated by the expert in nutritional skin therapy himself.