Nourishing Your Body

Episode Transcript

Speaker 1 (00:00):
Hello, ladies, and hopefully some gentlemen, some awesome partners who
want to learn a little bit more about how to
support your partner through their menopause journey. Excuse my voice,
I am recovering from the flu. But today we're going

(00:21):
to talk about food because we all love food, and
more specifically, we're going to talk about fueling your well
being during menopause, because, let's be honest, navigating menopause feels
a bit like navigating a minefield of hot flashes, mood swings,

(00:42):
and the occasional unexpected tear jerking moment over commercial for
dog food. But amidst the cast, there's one thing we
can control. That's our diet. And believe me, the right
nutrition can be your secret weapon in co anchoring this
phase of life. Forget the restrictive diets promising overnight transformations.

(01:08):
This isn't about deprivation. It's about nourishment. It's about fueling
your body with the nutrients it needs to thrive, not
just to survive during this significant hormonal shift. Think of
it as a delicious upgrade to your wellness plan, not
a punishment for aging gracefully, because let's face it, we're

(01:29):
all doing it beautifully. So what exactly does a menopause
friendly and yep, I'm doing the air quotes with my
fingers diet look like. It's not a one size fits
all answer, but rather a collection of smart choices designed
to address the common concerns we face. We'll be focusing

(01:52):
on foods that can help manage symptoms like hot flashes,
sleep disturbances, weight fluctuations, and bow loss. Will also emphasize
foods packed with antioxidants to help combat free radicals and
maintain youthful vitality. That radiant glow is a goal, after all,

(02:15):
let's talk about plants. The cornerstone of a menopause friendly
diet is a vibrant array of fruits, vegetables, whole grains
and legops. These are your superheroes. Load the vitamins, minerals
and fiber. Fiber is particularly crucial as it aids digestion,

(02:36):
helps regulate blood sugar levels and contributes to satiate sate fullness.
Good lord, I can't say that word, and I'm sorry,
I am tongue died. Which, lets be real, it's a
lifesaver when dealing with potential wheat gain. Think colorful plates.
The brighter, the better berries, leafy greens, sweet potato, patoes, broccoli.

(03:02):
Load up on these nutritional powerhouses. Imagine a vibrant quenwas
salad bursting with chopped cucumbers, bell peppers, black beans, and
a zesty lemon herb vinaigrette. Or a hardy lentil soup
simmered with carrots, celery and a touch of warming spices.

(03:25):
These aren't just meals, they're acts of self care disguised
as deliciousness. Let's talk about some bone builders. As estrogen
levels decline, our risk of osteoporosis increases. That's why calcium
and vitamin D become crucial players in our menopause diet.

(03:48):
Calcium is the building block of strong bones, while vitamin
D helps our bodies absorb calcium effectively. Excellent sources of
calcium include dairy like yogurt, cheese, milk, leafy greens like kale,
collared greens, and fortified foods like plant based milks and cereals.

(04:13):
Stay away from the cereal, y'all, it's processed, it's awful,
it's garbage. Do not eat cereal pro vitamin D. We
need sunlight moderate sun exposure, of course, with sunscreen. Actually,
don't put on sunscreen for a little bit of time.
I'm not telling you to go out and get cooked.

(04:34):
Go out for fifteen to twenty minutes in the sun
without sunscreen. Fatty fish like salmon and egg yolks. Sprinkle
some chopped onions I'm sorry. Almonds or sesame seeds onto
your oatmeals or yogurt for an extra calcium boost. Menopause

(04:54):
often increases our risk of cardiovascular disease, so we need
to be mindful of our heart health. This means focusing
on foods rich in healthy fats, fiber, and antioxidants. Think avocados, nuts, seeds,
olive oil, and fatty fish. These foods help lower cholesterol,

(05:17):
improve blood pressure, and reduce inflammation, all vital components of
heart health. Here's a recipe idea swap your usual butter
for avocado oil when saltating vegetables, or make a quick
snack of a handful of almonds and a few berries.
Add in some protein and it would be perfect. Let's

(05:41):
talk about some mood boosters, because we can all use that,
and no, I'm not talking about wine. Hormonal fluctuations can
impact mood significantly, which is why Incorporating foods that support
brain health is so important. Omega three, fatty acids found
in fatty fish and flax seeds, are beneficial for brain

(06:03):
function and mood regulation. B vitamins, particularly B twelve, essential
for nerve function and red blood cell formation, are also crucial.
Good sources include meat, protea, poultry, fish, eggs, and dairy.
Try incorporating more salmon into your diet, either baked, grilled,

(06:25):
or in a delicious salad. Salmon is my favorite, and
unfortunately there's only one other member of my family that
likes salmon, but I'm going to start buying it anyway.
Let's talk about weight fluctuations, because it's going to happen, ladies.
Weight gain can be a common concern during menopause, often

(06:47):
linked to hormonal shifts and a slowing metabolism. Maintaining a
healthy weight is crucial for overall health, particularly for preventing
cardiovascular disease and osteoporosis. Focus on lean protein sources chicken, chicken, fish, beans, lentils,
lean ground beef, whole grains, and plenty of fruits and vegetables.

(07:11):
There are no there's no protein and fruit, so I
don't know what we're talking about here. Portion control is key,
and remember to listen to your body's hunger cues. Avoid
processed foods, sugary drinks, seed oils, and excessive alcohol consumption,
as these can contribute to weight gain and other health problems.

(07:33):
Let's talk about dealing with hot flashes. No single food
can magically eliminate hot flashes, certain dietary choices can help.
Some research suggests that limiting caffeine and alcohol, both known
triggers of hot flashes, can improve symptoms. Always consult your

(07:57):
doctor before making significant dietary changes. Stay hydrated. Dehydration can
exacerbate many menopausal symptoms, including hot flashes and fatigue. Aim
to drink plenty of water throughout the day. Herbal teas
like caba meal or ruibos can also be soothing and hydrating.

(08:22):
When a balanced diet is the best way to obtain
essential nutrient, some women may find supplements helpful. However, it's
vital to consult your doctor before starting any supplements, as
they can counteract with medications and have potential side effects.
Vitamin D and calcium supplements are commonly recommended during menopause,

(08:43):
but only after discussing your individual needs. With your physician.
So this isn't an exhaustive list, but it's a solid
starting point for building a menopause friendly diet. Let's talk
about protein, y'all. Protein is important. You need to be
eating at least one gram of protein per pound of
optimal body weight to maintain your current muscle mass. Remember, consistent,

(09:12):
healthy eating habits are far more effective than crash diets.
Focus on sustainable changes, enjoy the process, and celebrate the
deliciousness of nourishing your body from the inside out. After all,
you deserve to feel amazing inside and out during every
phase of your life. Until next time, we are going

(09:34):
to talk about moving your body and moving your mood.
Thank you so much for tuning in, and I especially
want to thank you for bearing with my voice. I
know it's annoying. I know I was a little bit
tongue died at times. I was trying not to cough.

(09:54):
But I appreciate you. I appreciate you tuning in, and
I can't wait to chat more about our menopause journey.
Until then, God bless