The menopause transition brings with it many physical and emotional symptoms for some women.  There are many factors at play that seemingly happen all at once, some we can control, and some are a little more challenging.  Sugar intake has been associated with hot flushes and night sweats (collectively known as vasomotor symptoms), both in the research and what menopausal women report. Read on to learn more about added sugar in foods the effect they have on menopause symptoms, and how you can manage your hot flushes and night sweats better by reducing added sugar intake.   The Link between Sugar, Hormones and Symptoms   Hot flushes and night…

  Have you ever heard of the term Ultra Processed Foods?  Often, when we talk about packaged foods, the generic term “processed foods” is used, however, almost all foods are processed to some extent, so it is unhelpful to call these foods “processed”.  There are important differences between levels of processing of foods, in fact, there are four classifications.  Following, there will be a breakdown of the classification of processed foods, and how to identify ultra processed foods in the supermarket so that you are making an informed choice on what goes into your shopping trolley.     The NOVA Classification System and Ultra Processed Foods   The NOVA classification…

  During the menopause years, the hormonal fluctuations, especially oestrogen, not only lead to an array of physical and emotional symptoms, but it also promotes low grade inflammation.  Inflammation is known to influence health negatively, including increasing the risk of type 2 diabetes, heart disease and Alzheimer’s disease.  Lowered oestrogen is not the only culprit when it comes to inflammation in menopause though, what you eat has a big impact.  Diet plays a crucial role in symptoms and health (present and future) as some foods promote inflammation while others offer anti-inflammatory effects.   Foods that promote inflammation   Foods that promote inflammation, if eaten often, can lead to menopause symptoms…

  Proteins are one of the three macronutrients needed for optimal health and wellbeing.  Proteins are in fact, important for growth, repair and proper functioning of the body.  It is found in muscle, skin and blood and the most abundant proteins are found in these tissues including collagen, haemoglobin, myosin and actin.  Proteins are the building blocks for almost every tissue in the body.  In order for proteins to do their job efficiently, they are in a constant cycle of breakdown and synthesis, being able to reform into whatever is needed by the body at any given time.  They are important in many processes in the body including cell repair,…

Carbohydrates are the main source of energy for our cells and are composed of sugars, starches and dietary fibre, all of which play a very important role in our health.  Carbohydrates have been demonised by diet culture, but where the confusion lies is in the understanding between wholefood carbs and refined carbs.  Whether you are in menopause or not, limiting refined carbs and increasing wholefoods will see improvements in health and energy levels. Carbohydrates are one of three of macronutrients (protein and fat are the other two) that we need in our diet for energy.    What are carbohydrates?   Carbohydrates are classified into two main groups, simple carbohydrates and…

    If you find yourself constantly rushing around and feeling like you are on the treadmill trying to get everything done in a day, chances are that you are also rushing when you are eating your meals.  Mindful eating is a practice that makes you consciously aware of what is going on within, and around you when eating food, and the impact this has on you and your health.  Adopting mindful eating practices into your daily life can improve your menopause health and wellbeing, by helping you to slow down and be present, not just when eating, but can be adopted across all areas of your life.   What…

Diets don’t work. We all know this but sometimes continue to search for the diet that will give us the results we are looking for long term. A diet that is sustainable and seamless to integrate into our life. If, like me, you were a teenager in the 80s, diets were everything we obsessed about, and yet, we never had body confidence because we were always striving for the supermodel figure that we were never going to achieve. We were never happy with the body we were given because society expected something different to what we were, and to be accepted…….the cycle continued.     Diet Mentality of the 80s  …

Do you constantly feel overwhelmed by the thought of not knowing what to cook for dinner most nights of the week? Maybe you just “wing it” every night, ending up at the supermarket most days after work, wandering around thinking about what to have for dinner.  And maybe, you have thought about meal planning, but feel overwhelmed by the process because it feels like too much work that you don’t have time for.  Keep reading to learn the 8 useful steps to reduce overwhelm when meal planning, and never feel strapped for time again.   What is meal planning?   Meal planning involves planning for your weekly meals in advance,…

Phytoestrogens are known to reduce menopause symptoms such as hot flushes and night sweats, two of the most reported, debilitating symptoms that affect the wellbeing of women across the menopausal transition. If you are eating a diet rich in soy, wholegrains, legumes, fruits and vegetables, you are getting phytoestrogens in your diet too. There are different types of phytoestrogens, some having more of an effect than others.   What are phytoestrogens?   Phytoestrogens are plant based oestrogens (“phyto” is greek meaning plant) that occur naturally in plants.  Their chemical structure is very similar to our own oestrogen, and as a result, are able to bind to the oestrogen receptors in…

Fats and oils play a very important role in our health, contrary to popular belief.  Understanding the different types of fats and oils available to us and their health benefits or risks is key to preventing metabolic diseases such as obesity, high blood pressure, type 2 diabetes and heart disease.  We look at the roles that saturated and unsaturated fats and oils play in our health and the different types of fats and oils that fall into each category.   Why we need fats and oils in our diet Dietary fats and oils are important to include in a healthy eating pattern, as they play an essential role in our…

Our gut microbiome is made up of trillions of microorganisms, mainly bacteria, that live in our intestinal tract.   The highest concentrations are found in the large intestine, with many diverse types of bacteria present, due to the favourable conditions such as slower transit time, pH and the nutrients available. The diversity and numbers of bacteria can be influenced by genetics, stress, illness and medications, and lifestyle factors such as diet, physical activity levels and sleep patterns.   Dietary fibre that we are unable to digest (known as prebiotics) are fermented by the gut bacteria resulting in the production of short chain fatty acids (SCFAs), otherwise known as metabolites. Of…