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Enhancing Menopause Wellbeing through Dietary Choices:

For the past eight years, I've embraced a holistic approach to navigate and manage the challenges of menopause, and it has proven effective for my unique journey. Menopause unfolds differently for each of us, underscoring our individuality. I firmly believe that the key to transformative change during this phase involves being proactive, patient, and resolutely determined not to let it dominate our lives.


With an array of options available to aid in transitioning through menopause, the crucial step is identifying what works best for you. Whether it's a combination of approaches, including Menopausal Hormone Therapy (MHT) or holistic methods, the emphasis remains on tailoring the approach to one's individual needs. It's important to recognize that lifestyle adjustments play a pivotal role, even for those on MHT, in effectively managing menopausal symptoms. If you're navigating through this phase, the journey is uniquely yours, and making informed choices aligned with your well-being is paramount.

 



At the age of 45, I reached a pivotal realization that my body was changing and that prompted me to investigate why. You would argue that I didn’t need to! I was fit, healthy and didn’t really have bad eating or drinking habits.


 Acknowledging the fact that my body was changing whether I liked it or not due to peri menopause I concluded that something needed to change.

Opting for adjustments in my dietary choices, my primary focus was not weighting loss but rather achieving better control over my overall health.




Remarkably, through mindful tweaks and a commitment to embracing 80% plant-based nutrition, I successfully shed 5 kilograms and my energy drive improved. Yes there are days I don’t feel 100% but I embrace those day and listen to my body and pull back and chill out not stress out!


After eight years, I continue to maintain a weight loss of 6 kilograms, actively participating in Ironman and many other events, upholding my dedication to strength training—a lifelong commitment for which I am grateful. Surprisingly, my lifestyle adjustments haven't made my life dull; rather, I've opted for a different choices. Amid occasional indulgences in steak and a glass of wine, I maintain a flexible approach to my diet, eating what I want, when I want. Crucially, I've cultivated an understanding of my triggers, transforming my relationship with food into a conscious choice. My dietary decisions now revolve around promoting overall health, safeguarding my heart, managing cholesterol levels, and controlling insulin resistance and maintaining muscle mass—not merely pursuing a skinny physique.


This journey exemplifies that a vibrant and satisfying life is shaped by mindful choices rather than rigid restrictions.


We are all unique, and our transition into and through menopause will make this abundantly clear and the key to transformative change lies in proactiveness, patience and unwavering determination to not let this take over your life.

If you're curious to learn more about my experience or seek guidance on making positive lifestyle changes, feel free to reach out to me. I'm more than happy to share insights and support others on their wellness journeys.


 Don’t  just read what I have to say…Here  is a little bit more for you to read.


Menopause, a natural phase in a woman's life, is often accompanied by various symptoms, such as hot flashes and night sweats. More and more research indicate that the duration of these symptoms can be influenced by dietary choices, with adherence to specific diets demonstrating significant benefits.

In a recent study published in the journal Menopause, it was found that a plant-based diet can play a crucial role in reducing moderate-to-severe hot flashes by an impressive 84 percent. The Study focused entirely on dietary interventions, excluding the use of hormones or plant estrogens from soy extracts.

The study involved 38 postmenopausal women experiencing frequent hot flashes. Half of the participants maintained their usual diet, while the other half adopted a low-fat, vegan diet incorporating ½ cup of cooked soybeans daily. Both groups were limited to one alcoholic drink per day and received a daily 100 mg vitamin B12 supplement to meet nutritional requirements.

After 12 weeks, the results were remarkable. The group following the plant-based intervention experienced a 79 percent reduction in total hot flashes, with moderate-to-severe hot flashes decreasing by an astounding 84 percent. In contrast, the control group, adhering to their regular diet, showed a 49 percent decrease in total hot flashes and a 42 percent reduction in moderate-to-severe hot flashes.


Moreover, the diet intervention group not only benefited from a significant improvement in hot flash symptoms but also reported enhancements in physical, psychosocial, and sexual menopause-related symptoms.


Weight management was another notable outcome, with the intervention group losing nearly 8 pounds over the study's duration, while the control group gained just under 2 pounds. While research on the relationship between weight loss and symptom management is inconclusive, there is some evidence suggesting that it may contribute to alleviating symptoms in certain women.


The comprehensive dietary intervention included aspects such as increased vegetable consumption, particularly cruciferous vegetables containing diindolylmethane (DIM) known to positively affect estrogen levels.

In summary, adopting a plant-based diet, along with lifestyle adjustments such as limiting alcohol intake, can potentially provide relief from menopause symptoms while simultaneously promoting overall health and wellbeing.


If you are seeking a holistic approach to manage menopause contact me for a one on one consultation.

Healthy Regards





 

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