Irish nutritionist Sarah Brereton explains why eating well during the menopause is essential, and why she recommends the scientifically proven all-in-one multivitamin supplement CleanMarine Menomin …
“Small changes can make a huge difference,” believes Irish nutritionist Sarah Brereton, who advocates that all women over 40 should be thinking about eating for their heart, brain and bone health. Eating a healthy, varied diet and making positive lifestyle changes can also help to reduce the severity of menopausal symptoms. In addition, this can help protect against some of the longer-term health conditions that post-menopausal women have a higher risk of such as osteoporosis and heart disease.
Sarah therefore advocates a back-to-basics approach to nutrition during this natural life stage. “I often remind my clients who opt to take HRT that this therapy replaces hormones not nutrients which are so vitally important.”
A priority, says Sarah, is to eat regularly, ideally every three to four hours. That might sound counterintuitive for those who are worried about weight gain. However, as we get older, we actually need fewer calories, 300 less a day to be precise. “Eating regularly is essential to maintain our metabolism, which slows down naturally as we get older. When we skip meals, our metabolism slows down to conserve energy and therefore burns less calories,” explains Sarah. Eating regularly also helps symptoms such as irritability, stress, feeling overwhelmed, insomnia, sometimes referred to as feeling ‘tired and wired’.
Reducing caffeine intake can help too. Swapping regular tea and coffee for fennel, rosehip and caffeine-free alternatives can pay dividends, especially with irregular sleep patterns, as can keeping alcohol intake within the guidelines (no more than 14 units per week, with several alcohol-free days). Alcohol is known to trigger menopause symptoms such as hot flushes, night sweats and headaches.
Lorraine Keane and Sarah Brereton.
As diet plays an important role in bone health, Sarah says it’s imperative to avoid “empty calories”. Protein, ideally 60-95g per day, (of seafood, beans, legumes, dairy, meat and poultry) so aim for 25g-30g to be included at every meal. In addition, eating oily fish, a source of Omega 3, (vital for hormone balance, healthy hair and skin), should be on the menu three times a week.
“New research from the University of Sydney’s Charles Perkins Centre suggests that the body’s appetite for protein increases during perimenopause,” explains Sarah. “If protein requirements aren’t met, women over consume other forms of food until the protein requirements are met. Try to include protein with every meal and in snacks too.”
In lieu of sugary treats which often lead to a rise in blood glucose levels followed by a sharp dip leaving you feeling tired and drained, Sarah’s go to snacks are apple slices dipped in organic peanut or almond butter, some Greek yoghurt with chia seeds or flaxseeds, or a handful of nuts and fresh fruit. These are high in fibre, essential for balancing blood sugar levels, reducing cravings and maintaining cholesterol. (Download Sarah’s recipe ideas for nutritious meals from breakfast to dinner here).
Also important is to make sure you are getting enough B vitamins: B2, B6 and B12. These may help ward off menopausal low mood and sleep issues, increase energy by boosting serotonin and are important for cognitive functions. “The Busy Bs, as I call them, support our bodies in so many ways, but they are water soluble, so we need to ingest them every day,” says Sarah. “In times of stress our bodies need even more of these ‘Busy B’ vitamins, found in green vegetables and leaves, chickpeas, and kidney beans. Are you getting two portions of these every day?”
For those who find it difficult to ingest the right amount of good fats and vitamins each day, Sarah recommends Cleanmarine MenoMin. This all-in-one scientifically proven Omega 3 and multivitamin blend supplement can be very beneficial. Each capsule contains Omega-3, biotin, rosemary extract, soy isoflavones with B vitamins and vitamin D3 to provide nutritional support. Vitamin B6 contributes to the regulation of hormonal activity and B12 contributes to the reduction of tiredness and fatigue. Vitamin D helps maintain healthy normal bones and supports the normal function of the immune system.
“It’s important to underline that taking supplements is not a cure-all,” says Sarah, “Rather they complement a healthy lifestyle and diet which are essential in helping to manage menopause symptoms.”
To learn more about Nutrition for Hormone Health listen to Let’s Talk Hormone Health Podcast Episode with Nutritionist Sarah Brereton and Lorraine Keane. CleanMarine MenoMin is available at your local pharmacy or health store. To learn more visit, www.cleanmarine.ie.
