The nutrients for menopause

There is no superfood for menopause but a balanced diet  with certain elements can help.

Where to find Phytoestrogens in food?

 Phytoestrogens are plant-based substances that mimic the actions of estrogen. They're found naturally in foods like soy and flaxseed. This are a great way to keep your 🏃‍♀ body functioning at its best while you transition into menopause.

Phytoestrogens are thought to balance out the lower levels of naturally occurring estrogen that 👩‍🦰 women experience as they age. This can help reduce symptoms like hot flashes and night sweats.

Phytoestrogen rich foods include:

🔥Soy beans (inc edamame beans and soy containing foods e.g. tofu, miso)

🔥Flaxseeds

🔥Lentils

🔥Dried fruit

🔥Sesame seeds

🔥Cruciferous veg (e.g broccoli, cabbage, Brussels sprouts)

🔥Garlic

🔥nuts

👩‍🍳Recipes like my edamame salad, lentil ragu, lentil salad, flaxseed bars, flaxseed bread, granola, sauerkraut, garlic sprouts, dahl, power bars, rendang curry, broccoli two ways.

Most of these recipes are on my website, youtube channel or social media.

🤔Do you include these foods in your diet?

Why not try my chocolate flaxseed bar recipe, a super tasty way to get your phytoestrogens!

Happy Cooking

Which foods are a source of fibre?

Fibre is a necessity for our bodies, especially during perimenopause or menopause. It helps to improve the metabolism and excretion of excessive estrogen and this is especially helpful if you are in perimenopause. 🤩

The best thing you can do to support your menopause symptoms is to eat healthy, exercise, and have fun.

Green leafy vegetables are stacked full of vitamins and minerals, plus the all important fibre so eat your greens! The benefit of getting fibre from plant sources rather than grain sources is that they also help feed the good bacteria in our gut!

Some fibre rich foods to include in your diet

* Leafy greens

* Bean & lentils

* Wholegrains

* Nuts

* Berries

Get your daily dose of nutrients with our recipes, for example:

Broccoli two ways cavolo nero, dahl, aubergine walnut & lentil ragu, chocolate seed bars, vegan bolognese, kale salad, salad jars, rendang curry, lentil salad.

Why not try my vegan Bolognese recipe!

Could you increase your fibre? I hope some of the foods and recipe ideas above inspire you in the kitchen.

Which foods contain Omega 3 Fatty acids

𝐎𝐦𝐞𝐠𝐚 𝟑 fatty acid 𝐢𝐬 𝐤𝐞𝐲 𝐭𝐨 𝐩𝐫𝐞𝐬𝐞𝐫𝐯𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐝𝐮𝐫𝐢𝐧𝐠 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞.

It contributes to heart health, joint health, boosting brain health, skin health and may help with anxiety and mood.

I follow a food first approach, it you don’t eat enough of these foods regularly then you might want to think about supplementing your diet with Omega 3.

✔ Wild salmon

✔ Anchovies

✔ Mackerel

✔ Herring

✔ Oysters

✔ Sardines

✔ Caviar

✔ Flaxseed

✔ Chia seeds

✔ Walnuts

I love my @‌shinesseafood mackerel and sardines, so handy in a tin to add to any number of salads. (use code Fiona25 for 25% off). If I don’t have enough omega 3 in my daily diet I supplement with @‌gosomega nice-tasting omega 3 supplements, it makes a great base for a salad dressing (fiona10 will get you 10%off). Consult your health practitioner to find the best supplement for you!

Recipes I have that include these ingredients are flaxseed bars, flaxseed bread, chia berry compote, aubergine, walnut & lentil ragu. Panfried mackerel, anchovies in many dishes, and miso cabbage salmon. 

𝘋𝘪𝘥 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘵𝘩𝘢𝘵 𝘮𝘢𝘯𝘺 𝘸𝘰𝘮𝘦𝘯 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘔𝘦𝘯𝘰𝘱𝘢𝘶𝘴𝘦 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘵𝘩𝘦𝘪𝘳 40'𝘴 𝘢𝘯𝘥 50'𝘴?️☀️

Calcium and magnesium are mineral nutrients that are important for many body functions including bone health & nerve and muscle function during menopause.

Springing into action with a balanced diet, healthy lifestyle and lots of exercise can help balance your hormones. Calcium and magnesium are two nutrients that play an important role in helping you adjust to menopause stages.



Are you getting enough calcium & magnesium in your diet or do you need to look at supplementing it?

𝘈𝘯𝘥 𝘩𝘦𝘳𝘦 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘤𝘢𝘭𝘤𝘪𝘶𝘮 & 𝘮𝘢𝘨𝘯𝘦𝘴𝘪𝘶𝘮 𝘳𝘪𝘤𝘩 𝘧𝘰𝘰𝘥𝘴:

✔ Dairy

✔ Avocados

✔ Nuts

✔ Legumes

✔ Tofu

✔ Seeds

✔ Whole grains

✔ Bananas

✔ Leafy greens

✔ Dark Chocolate

✔ Sardines

Calcium is needed to maintain strong bones, which are especially important during menopause. Magnesium plays many crucial roles in the along with bone health it is supports the nervous system.

We've got lots of amazing recipes 😋 and tips on how to put 'em together. Recipes like toasted seeds, lentil salad, aubergine, walnut & lentil ragu, banana & blueberry pancakes, Cavolo nero with ginger & garlic, tuna stuffed avocados, chocolate seed bars, labneh cheesecake, sardine & quinoa salad

Do you prioritise protein in your daily diet in menopause? 🤷‍♀️

Protein is essential for keeping our bodies in top shape. Menopause is a time of change and often leads to a decreased intake of amino acids, the building blocks of protein. Be sure to have protein with every snack & meal.

𝘗𝘳𝘰𝘵𝘦𝘪𝘯 𝘪𝘴 𝘢𝘯 𝘦𝘴𝘴𝘦𝘯𝘵𝘪𝘢𝘭 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘥𝘪𝘦𝘵. 𝘏𝘦𝘳𝘦 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘳𝘪𝘤𝘩 𝘧𝘰𝘰𝘥𝘴 𝘵𝘰 𝘵𝘳𝘺:

✔ Eggs

✔ Almonds

✔ Chicken breast

✔ Cottage cheese

✔ Greek yogurt

✔ Milk

✔ Lentils

✔ Lean beef

✔ Fish

✔ Quinoa

I love to make Dahl & quinoa salad, to have ready in the fridge. frittata or omlette with greens are quick and easy recipes, Greek yoghurt with chia berry compote or with any fruit as a snack is a good way to have protein in a snack. Adding toasted seeds to dishes can help increase protein. The recent chicken with mustard & mushroom, seed bars or chowder are all recipes that have a good quantity of protein per portion.

Adding protein to a smoothie either as a whole food (e.g. edamame beans, nut butter, seeds, yoghurt, kefir or milk) or a good quality powdered supplement can be a great grab & go meal option.
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Probiotics are a great way to keep your health in ✔ check, especially when you need all the support you can get in menopause. 😊. Probiotics cannot be stored in the body so they need to be consumed daily.

70% of your immune system is in the gut so focusing on optimal levels of beneficial bacteria is important. Think of fermented foods as natures probiotics providing your body with the beneficial bacteria you need. Start consuming them slowly to allow your gut time to adjust!

𝐓𝐫𝐲 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐩𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜 rich foods 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭:

✔ Yogurt

✔ Kefir

✔ Sauerkraut

✔ Tempeh

✔ Kimchi

✔ Miso

✔ Kombucha



What fermented foods do you include in your daily diet?

Antioxidants- Eat the rainbow!

Think of the colours in your food and this will help to ensure you get antioxidants you need to help reduce oxidative stress which is linked to ageing and reduced estrogen levels.

Antioxidants are vitamins (e.g.A,C,E) and nutrients (e.g.zinc, selenium) that protect your cells from damage, reduce stress, and 💪promote healthier joints and bones.

𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭𝐬 𝐢𝐧 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐡𝐞𝐥𝐩 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮𝐫 𝐬𝐤𝐢𝐧 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐧𝐠, 𝐫𝐞𝐝𝐮𝐜𝐞 𝐰𝐫𝐢𝐧𝐤𝐥𝐞𝐬 𝐚𝐧𝐝 𝐜𝐨𝐦𝐛𝐚𝐭 𝐟𝐫𝐞𝐞 𝐫𝐚𝐝𝐢𝐜𝐚𝐥𝐬.

𝘍𝘰𝘰𝘥𝘴 𝘴𝘶𝘤𝘩 𝘢𝘴:

✔ Beetroot

✔ Blueberries

✔ Strawberries

✔ Artichokes

✔ Goji berries

✔ Raspberries

✔ Kale

✔ Red cabbage

✔ Dark Chocolate

Some recipes I think of that are rich in antioxidants are Kombucha mocktail, Kimchi, Beetroot soup, Roast vegetables, red cabbage with apples, kefir smoothie/ice cream, smoothie



A daily dose of Vitamin D, C, A and B3 can help ensure your bones stay healthy, your skin stays clear and your mood stays bright—all while you're going through those hormonal changes that come with menopause. 🥰

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As you age, your body can struggle with vitamin deficiencies and symptoms of menopause. With a Menstrual Support and Menopause healthy foods like these, you can feel your best this month and every month 🌙 💲 🍃 🌼

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The main source of Vitamin D is the sun, supplement if you don't get enough!

‌if you eat the foods below regularly you should have most of the vitamins you need!

☑ Salmon

☑ Tuna fish.

☑ Citrus (oranges, kiwi, lemon, grapefruit)

☑ Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)

☑ Strawberries.

☑ Leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash)

☑ Red meat: beef, beef liver, pork.

☑ Fortified cereals and breads.

☑ Bananas.

If you would like to know more about my 6 week workplace menopause cooking course or to go on the waitlist for my next online course. please email me. fiona@fionasfoodforlife.ie or schedule a free discover call

HAPPY COOKING

Fiona