Your menopause can be a nightmare and the modern food industry is partly to blame. With every new processed food introduced into the North American diet, more and more sugar and toxic substances are being consumed.
Modern foods have robbed you of your ability to leverage your own immune system to protect you against disease and even to offer you a smooth ride through menopause.
“ … fast food is about as destructive and evil as it gets. It celebrates a mentality of sloth, convenience, and a cheerful embrace of food we know is hurting us.” ~Anthony Bourdain
A major study of 17,000 menopausal women published in the journal Menopause found that women who ate several servings of clean foods including fruits and vegetables, as well as properly prepared nuts and grains, experienced fewer hot flashes than women who ate modern foods that contained far less nutrients.
Eating whole, nutrient dense, well sourced, minimally processed and properly prepared foods is the definition of Eating Clean. When this kind of eating becomes a lifestyle, you are supporting your wellness in the best way possible.
Why you should eat lots of plant-based foods to curb the menopause symptoms
Kale, Brussels sprouts, broccoli and all the stinky veggies are going to be powerful allies when your biology starts changing as you age. At least fifty percent of your plate, at every meal, should be covered in greens!
Make friends with these and all plants because they have the power to positively impact your estrogen levels. Many plants have phytoestrogens – naturally occurring plant estrogens – which are similar to your own. Their molecular structure is so similar that these plant based estrogens can bind to the same receptors meant for your own estrogen.
Broccoli in particular has a positive impact on estrogen levels increasing the estrogen responsible for decreasing breast cancer risk.
Why you need even more water during menopause
Water is still the world’s number one nutritional deficiency. That likely means you are not drinking enough water on a daily basis.
Your need for water increases dramatically during menopause. Think of night sweats, hot flashes and the overall increased experience of heat in your body. You’re already not drinking enough water but menopause amplifies your need.
What’s more, the higher your hydration level the less likely are to suffer from the annoying symptoms associated with menopause.
The general rule of thumb for water consumption is 64 ounces per day, or 8 x 8 ounces of water – that’s 3 liters.
During menopause use this formula instead: drink ½ to ⅔ your body weight in ounces of water per day. For example: if you weigh 140 pounds, drink from 70 to 75 ounces of water per day.
Pay attention if you suffer from dizziness, nausea or irritability. You may simply be dehydrated. See how quickly you can turn those sensations around by drinking plenty of water!
Many of you ask me why your skin is crepey and loose and what you can do about it. The answer is to drink more water. Fluctuating hormones and dehydration are to blame.
Why you need 2 tablespoons of this every day
Flaxseed is a traditional food, used in baked goods, cereals and smoothies for its valuable heart healthy fats and lignans.
There’s good news about flaxseed in relation to menopause. A recent study found that 40 grams of flaxseed worked as well as Hormone Replacement Therapy (HRT) to manage mild menopause symptoms like hot flashes, mood swings and vaginal dryness.
There is some controversy over whether flax helped with menopause symptoms or not but in either case, two tablespoons of ground flaxseed, or about 40 grams, is considered to be the gold standard therapeutic dose to help manage menopausal symptoms, particularly hot flashes.
This is thanks to the main powerhouse nutrient in flaxseed; a group of phytonutrients called lignans. Lignans are fibrous polyphenols that have a high antioxidant value. They also behave as phytoestrogens or plant estrogens, essentially offering similar protection against developing certain cancers.
It certainly can’t hurt to add flax to your diet. The seeds are always better than the oil, since the lignan content is far greater in seeds. But the seeds have to be ground in order to get the full value.
Why you need to go for zero
If there’s one ingredient that exacerbates menopausal symptoms it’s refined carbohydrates and sugar.
Study after study shows that if you eat a diet high in sugar you can expect to experience worsened menopausal symptoms.
The reason is that sugar and estrogen don’t get along. Estrogen levels are already fluctuating during menopause. It’s the rise and fall of these levels that make you so uncomfortable. Consuming sugar makes things much worse. After eating sugar, your insulin levels rise dramatically, which lowers the amount of a certain protein called SHBG.
What’s the importance of this protein? When SHBG rises your estrogen levels increase. So eating sugar makes your insulin and your estrogen spike. Eating refined sugar and sugar-like products makes your menopause experience dramatically worse.
It’s obvious that it makes complete sense to quit sugar altogether, or do a round of Strike Sugar and put out the fire. My goal for sugar consumption is less than the daily allowance suggested by the WHO of 6 grams per day. I say go for zero.
Note: When I was writing this, I showed the picture of the sugar cubes to my granddaughter Grayson, who eats very clean, she didn’t know what they were.
Why Clean Living makes Menopause better
A Clean Living lifestyle is the solution for many of your pains and trials, from being overweight to suffering from a “fires from hell” menopause.
There isn’t anything you can do that has more value for your wellness. Eating Clean is the critical foundational piece for establishing your baseline of health. Put solid clean nutrients in, get optimal health!
Health is the state you achieve when your body does the job of protecting you against imbalances, breakdowns and pathogens. Your body already houses every pharmaceutical it needs to heal itself.
But you can’t tap into that pharmacy when you don’t give your body the chance to do this.
The factors that prevent you from accessing your own healing can be called the PITTSS:
Trauma (emotional and physical)
Sleep (lack of it)
What it requires more of is your support to keep it functioning flawlessly. This applies to your state of menopause too. Clean Living makes your menopause experience more seamless than you could ever imagine.
I’ve created a free guide to 10 Foods to Support You Through Menopause. Discover them and get some of my favorite Eat Clean recipes that incorporate these menopause busting foods right here.
How are you experiencing menopause so far? Please comment below and let me know! Have you found a shift in diet has helped or harmed?
Remember, I am always listening.
Your wellness is my passion💖.
I would love to get the list of 10 foods to help with menopause…
Love all your support Tosca – Big Thank you
Thank you Nelly for reading and for your interest.
You can get the list right here: https://toscareno.com/10-foods-for-menopause
Or you can email [email protected] and we’ll get it to you that way.
I’m sitting here at the age of 55, out of shape, losing strength both physically and mentally. Dealing with menopause and hormones! Yikes! I’m trying to find that motivation I used to have. It’s been so long ago, making it really hard to get going again.
I want to thank you for all of your hard work that you put into each day helping yourself and helping others. I am working on the positive self-talk, I have many of your comments written down on index cards and posted on my fridge and on my mirror. Now my next steps are to get to the grocery to stock up for clean eating and exercise.
Thanks again! Have a blessed day!
Thank you Elizabeth for taking the time to read my content and even more for taking the time to comment and share some of your story with me. You are doing great! One day at a time. Surrounding yourself with others that are on a similar path can be so instrumental to helping you to meet your goals. Have you seen my new program the Menopause Method? It might just be exactly what you are looking for – https://toscareno.com/menopause-method
I have so much respect for you and for eating clean. I did your Clean Eating diet years ago and it’s principals of soundness remain with me. I never felt better than on your plan. I am getting back to doing it and will add in the daily nutrient dense flaxseed once again. I’m pre-menopausal. But one can never begin too early to prepare for the inevitable. I know so many women suffering through menopause.. Thank you for being so giving of your wisdom and knowledge.
Thank you for taking the time to read my content and for sharing some of your story.
Sending you so much love,
Thank you for taking the time to comment.