The definition of menopause is when there is no menstruation over a 12-month period – when the periods actually cease permanently. The average age for menopause is around 51 years old but there are certain lifestyle and diet changes that we can make prior to this to ensure we are very prepared when it comes.

As a woman enters menopause, the ovaries prepare to end reproductive functions, and in the process of doing so, the number and quality of ovarian follicles diminishes. As this happens hormone levels begin to shift erratically as fewer ovulations, occur and the common menopausal symptoms begin to arise. It’s so crucial to check in with ourselves and do what we can feel our best at this time.

Symptoms can vary but most common are Irregular periods or non-existent periods, hot flashes, night sweats, cognitive decline/problems (memory loss), sleep problems/insomnia, mood changes, weight gain especially around the middle and slowed metabolism, thinning hair and dry skin all over, loss of breast fullness.

Typically, the cease of menstrual periods accompanied by the above symptoms and your age will determine the diagnosis of menopause, but various tests can be done to further confirm this if you are feeling unsure. Often, elevated follicle-stimulating hormone (FSH) levels are measured to confirm that a woman has got there. When a FSH blood level is consistently elevated to 30 mIU/mL or higher, and she has not had a menstrual period for a year or more it is generally accepted that she has reached menopause combined with the various symptoms.  Oestrogen and progesterone decrease significantly at menopause, and testosterone levels gradually decrease with age this is why some women will not notice any symptoms as levels start to drop and others though may be more sensitive to the changes. That’s when symptoms will show up and you may experience lack of sexual desire, low mood, depression, low energy and impaired focus and concentration.

PERIMENOPAUSE

The perimenopause is the transition period prior to menopause when your hormone levels start to change, but before your periods stop for good. It can be hard as it can cause a wide range of symptoms, both physically and mentally.  

Blood tests aren’t normally done to diagnose peri menopause as they can show up as unreliable due to a change in hormone levels daily. Treatments and diagnosis are normally done on an understanding of symptoms paired with a woman’s age/lifestyle/diet etc. However, you may be offered HRT which is hormone replacement therapy, however my suggestion would be to look at diet, supplements and lifestyle changes first as menopause hasn’t been reached yet.
Symptoms can include- Loss of confidence, insecurity, anxiety, depression, mood swings, panic attacks, irritability, chronic exhaustion, insomnia and difficulty falling asleep, loss of libido, bloating and changes in digestion, heart palpitations, hair loss and dry skin.

FIVE WAYS TO EASE THE SYMPTOMS

Important to include phytoestrogens in the diet such as legumes, beans, flaxseed and fermented organic soy like tempeh.  These foods can actually mimic the role of estrogen and have mild estrogenic effects.  I would highly recommend 1-2 Tbsp. flax daily. 

Eliminate/reduce refined sugars, coffee, alcohol – these reek havoc with hormones and can exacerbate symptoms

Fibre is important for healthy bowel elimination and clearance of toxins/excess hormones as well as keeping blood sugar levels balanced

Sage- In one study sage tablets were shown to reduce hot sweats in 50% within 4 weeks and by 64% within 8 weeks. The average total number of hot flushes per day decreased significantly each week from week 1 to 8. You can also drink fresh sage in tea form and sip throughout the day. It’s an acquired taste but take comfort in the fact that it’s doing you a whole lot of good!

Consume healthy fats to help balance hormone levels, reduce inflammation and promote stable blood sugar levels.

WHY INTUITIVE EATING CAN HELP DIGESTIVE PROBLEMS

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating. It helps to reduce stress and take you out of ‘flight or fight’ mode, which for most us is our auto-pilot. When in this state our body is preparing to react to dangerous situations. The blood goes to our important organs ready for action so digestion isn’t prioritised. When in ‘rest and digest’ mode your body can focus on digestion and absorption.

Chewing is really important. It is where digestion really starts. This is because amylase, a digestive enzyme, is produced in your mouth and starts the digestion of carbohydrates. Another reason is that your teeth break down food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing can result in digestive problems such as indigestion and bloating. It can also indirectly lead to weight gain, as you do not allow sufficient time for your brain to register that you are full. Poor chewing has been linked to decreased nutrient absorption.

Take 3 deep breaths before eating to activate the vagus nerve to ‘rest and digest’

Intuitively eat – remove distractions, focus on each mouthful so the brain is fully engaged and signaling efficient.

BEAT THE DIGESTIVE BURDEN

You are not what you eat. You are what you digest and absorb…

Here, I’ve listed my favourite ways to support and heal your digestion and gut:

Chew well: The first step in the digestion process is chewing our food properly. When we chew our food, our saliva coats the food and sends signals to the brain to prepare for the digestive process. Once the food enters the stomach, hydrochloric acid and enzymes work to break it down into small particles, which travel to the small intestine and allow the nutrients to be absorbed into your bloodstream.

Enjoy probiotic-rich foods: Fermented foods, such as sauerkraut, miso, tempeh and kefir, all are great for the gut and reduce inflammation, support digestion and enhance metabolism.

Optimise digestive enzymes: Having good amounts of hydrochloric acid in the stomach helps to break down food, thereby aiding digestion. I recommend sipping on two litres of water with a dash of apple cider vinegar throughout the day.

Keep a 20-minute gap between eating and drinking: When you drink just before eating, it dilutes the gastric juices and inhibits proper absorption.

Maintain a range of healthy bacteria: Your gut holds trillions of bacteria that help you to process your food, produce nutrients and fight disease. Take a good probioic and focus on your wholefoods!

Go extra: If you feel the need for some extra support herbs that may aid digestive health include fennel, ginger, peppermint, dandelion root, gentian root, slippery elm, licorice root, meadowsweet, aloe vera, calendula, marshmallow root, golden seal, St Mary’s thistle. It also maybe beneficial to try digestive bitters or digestive enyzmes before a meal.

Eat foods rich in prebiotics: Prebiotics help to boost the growth of friendly bacteria. These include food substances rich in soluble fibres found in asparagus, bananas, endive, chicory, garlic, globe and Jerusalem artichokes, sweet potato, leeks, onions, legumes, brussel sprouts and apples.

There are many factors that contribute to a person’s weight: Diet, physical activity,genetics, environmental factors, medications and illnesses. Each of these factors affect weight in different ways and to varying degrees, but health professionals most often stress the importance of diet and physical activity above all other factors because they can be affected by conscious behaviour modification.

Exercise is an important element of weight maintenance as it increases energy used and builds lean muscle raising our metabolic rate. However, total physical activity accounts for only about 15‒30% of daily energy expenditure and it is unrealistic to expect significant weight loss through increasing activity levels alone. Our food intake accounts for 100% of our energy, hence total food restriction, switching to nutrient-rich foods and blood sugar management (i.e., increasing fibre, avoiding refined carbohydrates and sugary drinks and alcohol) is the most successful weight loss management strategy.

Foods to include
3 meals daily.
Protein at each meal and snack.
At least 6 glasses of water spread throughout the day.
Oily fish 2‒3 times a week.
Healthy fats at lunch and dinner.
Whole foods: Beans, lentils, whole grains, nuts and seeds.
Low GL carbohydrates.
At least 6 servings of vegetables and 2‒3 portions of fruit daily.
Flavour food with herbs, spices, garlic, ginger, soy sauce, fish sauce, lemon juice and lime juice.

Food to avoid / limit
Sugary foods and drinks.
Refined, processed foods especially snack foods.
Ready meals.
Grains especially white refined grains and cereals. Limit 
wholegrains to 2‒3 portions a day.
Alcohol.
Foods high in saturated fat, hydrogenated and trans fats.
Limit yourself to 1 coffee or 2 cups regular tea daily.
Limit red meat to 1‒2 times a week

When you eat starchy/sweet foods or alcohol they are broken down in the body into a sugar called glucose. This is carried around in the blood stream and taken to cells which use it for energy.At any one time, the ideal amount of glucose to have in the blood is about 2 teaspoons.

The level of glucose is the blood is carefully controlled by a hormone called insulin. After we eat, the amount of glucose in the blood rises. Insulin is released to bring blood glucose levels back down to ‘normal’ levels. However, if blood sugar rises too rapidly, the body can end up releasing too much insulin. This causes the blood sugar to swing low again, making us feel tired, grumpy and hungry again. This is sometimes referred to as the blood sugar rollercoaster.

It is the hormone insulin that makes you and keeps you fat. The more insulin you produce, the fatter you become.

What increases insulin levels? Prolonged intake of high Glycaemia Index (GI) foods. These are starchy, sweet foods which release their glucose into the blood stream quickly, causing excess production of insulin. This excess load triggers bodily systems to convert surplus glucose into fat.

If this happens too frequently, the body starts to ignore the insulin message, a condition called insulin resistance. This can lead to permanently high blood sugar levels and more and more insulin being released, further increasing weight gain, a process which can eventually result in type 2 diabetes and a greater risk of heart disease.

Tips for Balancing Blood Sugar

Timing of Meals – When you eat is as important as what you eat. To balance blood sugar levels eat three well balanced main meals a day.

GI Ratings – Carbohydrates with a GI over 70 are usually considered to be High GI and are best avoided. Those with a rating under 50-55 are considered Low GI and should make up about a ¼ of your plate. Those in between can be eaten occasionally in place of low GI foods.

Hidden Sugars in Drinks – Avoid all fizzy drinks, squashes and fruit drinks as they contain high levels of sugar.

Protein Power – Protein slows glucose release from carbohydrates so try to include some with each meal. The best protein choices are: organic chicken or turkey, fish, eggs, live natural yogurt, raw activated nuts and seeds, quinoa, beans and lentils, organic tofu & tempeh, goat’s cheese and cottage cheese. Red meat can be consumed in moderation.

Stimulants – Coffee, tea, energy drinks and alcohol disrupt blood sugar levels and are best avoided or at least reduced.

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 tablespoon smoked paprika
½ teaspoon salt, divided, plus a pinch
1 (15 ounce) can no-salt-added chickpeas, rinsed
½ teaspoon ground pepper, divided

¼ teaspoon garlic powder
10 cups chopped kale
¼ cup water
1 ¼ pounds wild salmon, cut into 4 portions

Dressing

¼ cup fresh parsley, tightly packed, 1 clove of garlic, ¼ cup fresh chives, ¼ cup coriander, ¼ teaspoon kosher salt, or to taste, ¼ cup lemon juice, freshly squeezed 2 teaspoon lemon zest, approx. 1 large lemon, 2 Tablespoons extra virgin olive oil, 1/2 cup Tahini, ¼ cup + 2 Tbls cold water

Method

Preheat oven to 180.
Combine 1 tablespoon oil, paprika and 1/4 teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.
Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.
Remove the chickpeas from the oven and set aside. Place salmon on the baking tray and season with salt and pepper. Bake until the salmon is just cooked through, 10-15 minutes.
Make the dressing by adding all ingredients to a blender and pulsing until smooth, accord seasoning if needed.
Drizzle the dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.

Ingredients

300g cottage cheese
1 scoop of protein – we use Purition coffee and walnut flavour.

1 tsp of cinnamon
1 tsp cacao powder
handful of mixed nuts/seeds sprinkled over the top

Method

Add everything to a food processor aside from the nuts/seeds and blend until smooth. Transfer to a bowl and sprinkle nuts/seeds over the top. Here at Baldo and Mason we are pretty passionate about blood sugar balancing it is the centre of where our energy levels are, how we feel, how we sleep, how we work. This is a perfect breakfast or snack, really high in protein, full of chromium the blood balancing mineral and full of fat to keep us satiated and our cell membranes happy.

Ingredients

1 punnet of Medjool dates.
Cashew nut butter – we use Meridian
30g raw chocolate – we use Ombar chocolate

Method

We have yet to meet someone that doesn’t crave and long for something sweet. Why not try this? It’s high in fibre, source of protein, rich in minerals and full of wonderful fats!
If necessary pit the dates by slicing into the date and remove the stone. With a spoon add half a tsp of cashew butter to each date.
Melt the raw chocolate and drizzle all over or you can dip it in half way. Refrigerate for 20 minutes and enjoy. Keep in an airtight container.

Ingredients

250g buckwheat noodles
1x block organic tempeh
3 tbsp of tamari sauce
2 garlic cloves
1 tsp of fresh ginger grated
1 shallot

1/2 green cabbage shredded1 bunch of tenderstem broccoli
1/2 cup of frozen edamame beans
1/2 cup of frozen peas

Method

In a wok add some coconut oil. Add the shallot and garlic and stir continuously until soften. Add the tempeh/ginger and cook for 8 minutes stirring through. Add the tamari and mix through. Add the remaining vegetables and 1 tsp of water to steam fry it through for 8 minutes.
Place your noodles in a pan of boiling water and cook for 8 minutes. Drain and rinse.
Serve.

Ingredients

8x eggs (2 each)
30g basil chopped
1x punnet cherry tomatoes quartered
8 slices of bread – ideally something like seedful or sourdough

1 red chilli
2x avocado
2x lemon
olive oil
salt
pepper

Method

Make the salsa by adding basil, tomato, chilli and juice of 1 lemon. Season.
Toast your bread or choice and place your sliced avocado on top
Poach, fry or scramble your eggs
Add the salsa on top and eggs
Season and enjoy! A perfect breakfast or lunch, high in protein, high in good fats, fibre and rich in vitamin c.