IN PARTNERSHIP WITH CLEANMARINE
Irish Nutritional Therapist 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 …
“I believe that peri-menopause and the menopause is the perfect time for women to push the reset button,” says Irish nutritionist Sarah Brereton. “Most importantly it’s a time to have your blood pressure and cholesterol levels checked and also take a holistic view of your lifestyle. Declining estrogen levels can negatively affect metabolism, potentially leading to weight gain. These changes may also affect cholesterol levels and our digestion of carbohydrates. At this time, all women over 40 should be eating for their heart, brain and bone health.
“In my experience women who take HRT mistakenly believe it is a cure-all; this therapy replaces hormones not nutrients. While there is no judgement – everyone needs to find a solution which works for them, you still need to pay attention to your nutrition at this life stage – making small but significant changes to diet and lifestyle can reap rewards.”
Sarah Brereton.
When it comes to nutrition we are bombarded with information. A priority, says Sarah, is a diet of abundance, rather than denial, eating a regular balanced diet which includes plenty of fruit and vegetables, oily fish and low in saturated fat that will protect heart and bones and prevent weight gain while also helping to relieve difficult menopausal symptoms such as low mood, hot flashes and loss of libido.
Sarah reminds her professional clients of the maxim, “Fail to Prepare, Prepare to Fail”. She recommends thinking ahead by increasing the amount of protein and fibre eaten daily, and ensuring lunch al desko is not full of empty calories. Protein intake should ideally be 60-95g per day, (of seafood, beans, legumes, dairy, meat and poultry) so aim to include 25g-30g 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.
“Fibre is important: ideally we should be eating 30g per day – research has shown that the average person in Ireland is only having a serving of around 5g. We can easily increase this by adding wholemeal bread (instead of white bread), nuts, jacket potatoes, legumes and more fruit to our daily intake. (Download Sarah’s recipe ideas for nutritious meals from breakfast to dinner here).
“I always say eat your fruit, don’t drink it. This ensures more fibre rather than sugar. Fibre keeps the gut and bowel regulated, which is important for those with more sedentary lifestyles, and helps to eliminate used hormones from the body.
Other small but manageable tweaks to our diet include increasing the amount of water we drink, reducing our caffeine intake replacing it with herbal teas such as dandelion (great for the liver) or rose hip, which is beneficial for the skin. As for treats, Sarah advocates a few squares of dark chocolate (ideally 70 – 80 per cent cocoa) which is full of antioxidants.
She recognises that making dramatic changes are sometimes not realistic and believes in the 80/20 rule – starting slowly and incrementally each week. This includes exercising – from getting off at an earlier bus stop each day, to finding a sport or pastime you love which will help with core and bone health.
Sarah also recommends taking the all-in-one multivitamin supplement CleanMarine Menomin which she describes as an additional daily insurance policy. Each capsule contains Omega-3 DHA, 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.
Lorraine Keane.
Cleanmarine MenoMin was recently awarded Best Women’s Product 2022 at the OTC Retail and Pharmacy Product Awards, and a Gold Award at the Rude Health 2023 awards. Speaking about her own experience with Cleanmarine MenoMin, broadcaster Lorraine Keane, says, “When I think back to the symptoms that I was experiencing at the start of my perimenopause journey I really can’t believe how long I suffered alone without seeking out some help. After just two months taking Cleanmarine MenoMin I found my symptoms improved. The lifestyle changes and taking MenoMin has really worked for me, and I am still taking it ten years later. Even if you are taking HRT, good nutrition can also help to support your menopause symptoms.”
Need to know: For more information on hormone health log onto www.cleanmarine.ie where you can download your free guide, The Essential Guide to Female Hormones, which provides lots of helpful tips and expert advice for women throughout their hormone health journey. The guide is also available to pick up in selected pharmacies and health stores across the country.