perimenopause

  • Healthy bones and teeth with smoothies

    Our teeth and bones need vitamins and minerals to keep strong and healthy during menopause and perimenopause. Smoothies are a delicious way to eat those nutrients. As you know smoothies are in fashion. And there are good reasons for it. They make it easier to drink something healthy and consume some powerful foods in a delicious and convenient form.

    Smoothies for teeth and bone health in menopause and perimenopause

    We can use smoothies to strengthen, protect and even heal our bones and teeth. After 40, during perimenopause and menopause and beyond, we need to take care of our bones and teeth, because the hormonal changes that take place can weaken them.

    Sometimes when we think of good foods and nutrients for bones, we think of milk. But in reality we need more than milk, and in fact we may not need milk. We think milk, because of the propaganda. While it is true that milk has a lot of calcium, and calcium is great for teeth and bones, we also need other nutrients.

    Teeth and bones need vitamins and minerals during menopause and perimenopause. Bones can regenerate and strengthen, about 5 to 10% of all bone tissue is renewed each year.

    Teeth also need food, the same foods as bones. Your teeth are stronger if you eat the right foods. Dentists don’t teach patients to eat for teeth health, but it is fundamental. If you eat healthy your teeth don’t develop many cavities.

    Nutrients for teeth and bones during perimenopause and menopause

    The nutrients that strengthen our teeth and bones are the same at any age. However, at times of hormonal fluctuation we need to make sure we are having them. Some of the most important nutrients are:

    Calcium.

    The best and easiest calcium to absorb is from animal sources, but there are also many veggies that have it such as spinach and other green leaves as well as soy and white beans. (Read calcium in bone broth)

    Potassium.

    This mineral is needed for bone and teeth health as much as calcium. One study found that potassium reduces bone degeneration and increases the rate of bone formation in women. Bananas, sweet potatoes, oranges, cantaloupe, honeydew, apricots, grapefruit, prunes, raisins, dates, peas, cucumbers, etc. are wonderful sources of potassium.

    Vitamin K2.

    This one is difficult to add to smoothies. The richest natural source is a Japanese food called natto (fermented soy beans), which doesn’t taste that good. (I take a supplement of K2 every other day or so)

    Smoothies recipes for healthy bones and teeth

    Protein.

    This you are probably consuming enough in you meals

    Magnesium.

    You can find it in green vegetables, such as collards and kale, in some seeds such as poppy, sesame, chia etc., some nuts, legumes, whole grains and avocado. Avocados, seeds and nuts add a lot creaminess to the smoothies, but be careful because they have a lot of calories.

    Phosphorus.

    You can find them in soybeans, fish, meat, milk, eggs, in legumes and whole grains. You can add oats to your smoothies.

    Vitamins

    • Vitamin D. You can get it from the sun and supplements.
    • Vitamin A. You can find it in sweet potato, spinach, carrots, cantaloupe, mangoes, eggs and others.
    • Vitamin C. There are a lot of fruits with this nutrient such as, citrus, berries and many tropical fruits. You don’t need any specialty fruits to get your daily requirements of vitamin C.

    Zinc.

    You can find it in seeds, nuts and some grains. The most abundant sources are meat and shellfish. One powerful source is broccoli sprouts, and you can add them to smoothies or salads.

    Others.

    There are also other minerals that are required in small amounts. These are part of many fruits and veggies.

    Did you know?
    Sesame seeds are a good source of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. A quarter cup of sesame seeds has more calcium than a cup of milk. It also has a lot of calories, but you can add a tablespoon of tahini to your smoothie.

    Now some recipes

    Smoothies for teeth and bone health in menopause and perimenopause

    Collagen, anti-inflammatory smoothie

    Ingredients
    1 cup water
    1 scoop of powdered collagen or gelatin
    1 cup fresh mix berries
    2 teaspoons of seeds such as sesame, hemp, pumpkin, sunflower or others
    ½ frozen banana. For potassium, fiber and sweetness. It also makes the smoothie very creamy
    1 pitted prune. For boron, fiber and sweetness
    ½ tsp of turmeric powder
    A bunch of broccoli sprouts
    Optional: If you like more sweetness add stevia, date sugar, maple syrup or sugar.

    Instructions
    Put all ingredients in a blender until smooth. Drink right after. You can adjust to your preferred thickness adding more water. Don’t worry if you don’t have all the ingredients, use what you have.

    Very cherry

    Ingredients:
    1 cup of fresh or frozen pitted cherries
    ¼ cup of oats
    ½ tsp of turmeric powder
    1 cup of milk or water. It can be almond or full fat or 2% pasture-raised, grass fed, organic cow’s milk, or goat’s milk
    1/2 cup of organic Greek yogurt (full fat or 2%)
    ½ frozen banana
    Optional, pitted dates or prunes for added sweetness or stevia, maple sugar or sugar
    Optional, one scoop of powdered collagen or gelatin

    Instructions
    Put all ingredients in a blender until smooth. Drink right after. You can adjust to your preferred thickness adding more water. Don’t worry if you don’t have all the ingredients, use what you have.

    The smoothies can also be consumed as smoothie bowls. The only difference as you know is that you will eat them with a spoon/fork, instead of drinking them.

    Make your smoothies or bowls pretty and sit down and enjoy the flavors.
    Read: Recipes for infused water


  • Is your thyroid making fat and tired?

    You probably know about fast and slow metabolisms. In part this is the work of the thyroid gland. Facial hair, weight gain or loss, lack of energy and even hot flashes, the thyroid is mighty; it affects many aspects of our health and life.

    Thyroid and perimenopause and menopause issues

    Unfortunately, the thyroid tends to get out of sync and does not produce enough hormones during times of hormonal imbalances such as after having a baby, pregnancy, perimenopause and menopause. That is the reason we are talking about this gland. Many of the perimenopause and menopause symptoms are a result of thyroid problems.

    I am healthy but ….

    I have a few friends, including 2 MDs, who are otherwise very healthy and follow a healthy lifestyle, but they take thyroid medicine, because their thyroids are sluggish. In other words, they suffer from hypothyroidism. I also had the same issue when I entered perimenopause and my weight started to skyrocket although I followed a healthy lifestyle. I took the natural path and it worked.

    Hypothyroidism is very common in women over 35 and it contributes to lack of energy, lack of libido, weight gain and other symptoms. A healthy lifestyle does not always spare you from this condition, because stress and environmental toxins play a role in it.

    Now let’s see the other side of the coin: Hyperthyroidism. This is when the thyroid is too active and produces too much of the hormone. In this case the person tends to lose weight and facial hair may appear, among others symptoms.

    The table below illustrates the most common symptoms of both conditions.

    Hypothyroidism Hyperthyroidism
    Cold intolerance
    Constipation
    Dry skin
    Weight gain
    Puffy face and/or hands
    Hoarseness
    Muscle weakness
    Elevated cholesterol
    Muscle aches and stiffness
    Pain, or swelling in joints
    Heavy or irregular periods
    Thinning hair
    Slowed heart rate
    Depression
    Impaired memory
    Enlarged thyroid (goiter)
    Excessive sleepiness
    Thin, brittle hair or fingernails
    Decreased sweating
    Pins and needles
    Insomnia
    Decrease libido
    Unintentional weight loss
    Rapid or irregular heartbeat
    Increased appetite
    Nervousness amd anxiety
    Irritability
    Tremor in hands and fingers
    Sweating
    Changes in menstrual patterns
    Feeling hot easily
    Frequent bowel movements
    Enlarged thyroid gland (goiter)
    Fatigue
    Muscle weakness
    Difficulty sleeping
    Skin thinning
    Fine, brittle hair






    Why should you care for your thyroid?

    Well, it affects your energy levels, weight, libido, skin and hair and your total wellbeing. On top of that the thyroid gets affected by other important organs and by autoimmune conditions.

    We can say that the thyroid is the first one to make noise when something is wrong in the body. That is the reason why instead of just taking a pill (which is necessary in some cases) we need to look deeper at what else needs our attention.

    Causes of hypothyroidism

    • There are many potential causes including:
    • Autoimmune disease
    • Hyperthyroidism treatments
    • Radiation therapy
    • Thyroid surgery
    • Certain medications such as medications to treat certain psychiatric disorders
    • Congenital disease
    • Pituitary disorders. This is rare.
    • Pregnancy. Some women develop hypothyroidism during or after pregnancy
    • Iodine deficiency. This is more common than normal medicine reports
    • Hashimoto’s disease. This is the most common cause of hypothyroidism in the U.S. Hashimoto’s disease, is cause by autoimmune issues.
    • Thyroiditis. It can be caused by viral or bacterial infections, an autoimmune condition or following pregnancy.

    For women over 40 the most common causes are:

    • Weak adrenals due to excess stress
    • Liver issues
    • Excess accumulation of toxins
    • Nutrition deficits especially of zinc, iodine, selenium, copper, iron, essential fatty acids, tyrosine (amino acid), vitamins A and D
    • In natural medicine it is also believed that some emotions affect the thyroid
    • Autoimmune disease


    How to know if you have low or high thyroid activity?

    Check the list of symptoms and see if you suffer many of them. If you go to a regular doctor he or she may or may not find the problem. If your deficiency or excessive level of the hormone is way higher than the expected level, it will be found, but if it is small it probably will not be found. A functional practitioner will, however, find it.

    The discrepancy is that in functional medicine the range of normal levels is narrower than in conventional medicine and there is also more testing. In functional medicine, normal is not what the majority of people have right now, instead it is the optimal level for wellbeing and health.

    In my case I had many symptoms such as excessive hair loss, dry skin, weight gain, constipation, I had lost part of my eyebrows, and other symptoms. My regular doctor did not find anything wrong in my tests, everything was perfect. But I had the symptoms and I refused to accept that “that is how we age”.

    What can you do to have better thyroid function?

    If you feel that you have too many symptoms you should get tested first by your doctor, and then if nothing is found, you can go to a functional or natural medicine practitioner.

    The standard treatment for hypothyroidism is a synthetic hormone. For hyperthyroidism, there are medications. There are also many natural treatments if you want to try this path.

    With the natural treatments, that also require lifestyle changes, you will solve the problem and the roots of the problem. With the pills you will be taking them potentially for life, they don’t work for everybody and you will not be addressing the roots of the problem. Those roots may manifest later on in other ways.

    thyroid health in midlife

    Improving your thyroid function

    If you only have some symptoms you can try to improve your lifestyle and add some supplements to improve thyroid function. Some of the natural recommendations are:

    • Eat natural, unprocessed foods
    • Try to minimize environmental toxins such as normal cleaning products, normal skin care products etc.
    • Lower sugar intake
    • Increase omega 3 intake
    • Make sure you are eating enough proteins
    • Make sure you are having enough iodine
    • Make sure you are having enough zinc and selenium
    • Take a break from foods that causes allergies in many people such as gluten, dairy and soy. It is just a break to determine if you have an allergy.
    • Take probiotics
    • Eat a lot of vegetables
    • Lower stress
    • Sleep enough hours
    • Make sure you are having enough fats (I had this problem, I thought fats make you fat and I was not having enough fats)
    • Be active and workout. This eliminates stress and helps to eliminate toxins. You need a workout that doesn’t create more stress. Workouts that become too competitive or too intensive are not recommended. Swimming, walking, Pilates, yoga, strength training, HIIT, hiking, outdoor bicycle, dance type workouts and others are very beneficial.
    • You may take supplements for adrenal support and thyroid support if you think you have hypothyroidism.

    Thyroid support with supplements is tricky. If you buy one, pay attention that is does not have any animal gland parts of hormones added, check the ingredient list. Avoid taking thyroid support for more than a few months. Most thyroid support pills have a lot of iodine, it is better to follow smaller doses than the recommended in the bottle to avoid too much iodine.

    If you have hyperthyroidism you have to follow a gluten, dairy and soy free diet. But hyperthyroidism requires more care and a visit to your natural practitioner is better.

    If you need advice creating your perfect menus for thyroid support you may want to take our upcoming program for hormonal balance. Sign up to be informed of its release.

  • What no one tells you about skin care in perimenopause and menopause?

    The miracle cream that will erase your wrinkles. Or Better than Botox. The secret to beautiful skin after 50. Nobel Prize Winner Technology in skin care. You, like me, probably have read them all and more, much more.

    how to have youthful skin in perimenopause and menopause

    There are so many creams, potions, procedures and supplements promising us youth in a bottle, an injection, procedure or a pill. If they would work, we will not have wrinkles anymore. So is there a secret to beautiful, healthy skin at 50, during menopause and perimenopause? The pill is the closest from all those promises, the reason is that the secret is our hormones.

    The supple, radiant skin that we had in our younger years depends greatly on our hormones.

    The cream can put moisture, the procedure can force the skin to generate collagen and a more radical procedure can lift and iron out wrinkles, but the overall effect won’t give you beautiful skin. And, beautiful skin can make you look younger and prettier even with wrinkles and flaccidity. Beautiful skin has a characteristic called radiance. Radiance can go away during perimenopause and menopause. In Ayurveda, radiance is part of something called ojas and it means live, healthy tissues.

    Skin radiance comes from our hormones and health. It is affected by emotions.

    Have you seen the face of a bride? Happiness is visible. Audrey Hepburn was right:

    Happy girls are the prettiest

    If your estrogen is out of balance in earlier years then the skin maybe oily. Hormones out of balance in midlife in perimenopause or menopause can cause skin dryness, lack of luster, loss of volume and in some people, very reactive skin (that’s me). If the person has estrogen dominance, the skin is going to be oily. If your hormones, especially estrogen and T3, are not balanced your creams and treatments are not going to be as effective.

    If your liver is not working properly you may develop allergies, redness, discolored patches, etc. A lower thyroid functions will bring dryness, hair loss and eye brow hair loss.

    How do you get radiance?

    Well, this is part of what a healthy lifestyle with low stress, good nutrients and happiness brings to your life. There are a few things you can do.

    The main thing is to try to balance your hormones. This is a big topic and one of the main topics of this blog. In short, in order to balance our hormones we need to:

    • Eat enough good fat
    • Eat a diet rich in nutrients
    • Lower stress
    • Consume a low glycemic diet (low sugar)
    • Sleep
    • Eat a natural diet
    • Make sure you are having all the minerals your body needs
    • Be happy. Make yourself happy. Happiness is an attitude; it comes from within us, not from the exterior.

      If you would like to know more about how to balance your hormones with lifestyle changes read here about my program BLISS in menopause

    Help your organs

    We also need to help our liver and adrenals. The liver and adrenals are going to help the thyroid and are going to help us have more available estrogen, our own estrogen.

    The type of nutrition above will help you liver and adrenals. In some cases, we need to take supplements after a period of neglect. That is what I did and worked out very well for me. I will include a link to the products I took. If the imbalance is deeper, you need to go to a practitioner. I recommend an Ayurveda or functional medicine practitioner. The solutions for hormonal balance don’t give immediate results, you may need months before you see results, but the results are great if you keep trying.

    Other tips for healthy skin

    Follow a simple skin care routine. It should include cleansing, moisturizing and exfoliation once or twice a week.

    Use a star ingredient or a few of them. You don’t have to become an expert or a junkie. Certainly you don’t need to use expensive products. I will be publishing a series of articles on this topic. Star ingredients are retinol, alpha and beta hydroxy acids and many more.

    how to have beautiful, youthful skin in middle age

    Don’t overexpose to the sun

    I am not saying always use sunblock. Use a safe sunscreen when you are going to expose yourself for longer periods of time. But mostly use common sense, wear hats, stay indoors at the time the sun is stronger, don’t tan, etc.
    Take more precautions when you abruptly change to a different weather. For example, if you live in a cold place and take a winter vacation in the Caribbean. These changes are more damaging to the skin.

    If you eat healthy your skin is more resilient and the sun causes less damage.

    These are the products I used. These are affiliate links:

    Adrenal Health – To support the adrenal glands
    Liver support

  • Aromatherapy for menopause and perimenopause

    Can you smell something delightful to reduce or eliminate perimenopause and menopause symptoms? I am talking of essential oils and aromatherapy.

    I love essential oils. I started to study aromatherapy in the early 90s, almost 30 years ago. I have used aromatherapy for many conditions and I find it works really well for hormonal and mental balance. These attributes make essential oils perfect to improve some of the symptoms of perimenopause and menopause.

    Aromatherapy for menopause and perimenopause

    Why aromatherapy for perimenopause and menopause?

    There are many essential oils that can help us during this time. This is in part because aromatherapy is very good at lowering stress and promoting joy. By lowering stress, our estrogens are available to fulfill their role instead of helping to keep cortisol in the body.

    Those preserved estrogens will help in many aspects, including to sleep well, avoid hot flashes, keep weight under control and protect the skin and vagina against dryness. (Suggested reading: stress during menopause and perimenopause).

    Promoting joy and wellbeing is another important role of essential oils. Depression, insecurity, irritability, and sadness are very common in women during perimenopause and menopause. These feeling are bad enough, but in addition they can help to trigger other bad symptoms such as hot flashes, insomnia and low libido.

    Essential oils with phytoestrogens

    Many aromatherapy experts and fans believe that some essential oils have molecules that have similar effects as sex hormones. There are only small studies on this subject. Only a few essential oils have been found to have a possible phytoestrogen (estrogens from plants) effect; these oils are geranium and rose otto. However there are studies proving that certain essential oils alleviate the symptoms of perimenopause and menopause. With or without phytoestrogens, essential oils are still very effective.

    Which are the best essential oils for menopause and perimenopause?
    There are two ways to approach this question. We can treat specific symptoms or use oils to balance hormones.

    Essential oils for hormonal balance

    Essential oils for hormonal balance

    Geranium

    There are a few small studies suggesting that geranium has an estrogenic effect on the body and it helps to balance hormones. I have noticed that when people have too much estrogen they tend to dislike geranium, finding it too strong, too floral or too sweet. Maybe it is a natural body response to avoid more estrogen. During menopause and perimenopause we normally need more estrogen, so it works very well.

    Geranium has many other properties and benefits including reducing stress and improving blood circulation.

    Rose otto

    I could write a book describing this marvelous oil. Imagine holding sixty beautiful roses on your hands, picked for you at dawn, so they are at their peak. Imagine the incredible aroma and the lavish, delicate beauty of these flowers. Imagine how many bushes it took to produce those roses. From all these 60 roses it is said that one precious drop of essential oil will be produced, that’s right one, uno, eins.

    This oil is the stuff of legends, from queens in biblical times to the Maharanis of India. It is one of the most expensive oils and one of the most adulterated ones, it is difficult to buy the real thing.

    Ok, back to menopause and perimenopause. Rose otto may be estrogenic, this will help increase our estrogens and alleviate some menopausal symptoms. It has been used for a long time as an aphrodisiac. Beyond that it is very powerful for relaxation, happiness, and to induce calm.

    At a spiritual level, rose otto helps to resolve anger, fear, and jealously, and it boosts confidence and happiness. We all can use these benefits.

    Clary sage

    This is the most recommended oil for women’s issues, including perimenopause and menopause. Many people with expertise in aromatherapy believe that it has phytoestrogens, but some experts who have studied the chemistry of the oil believe that that is not accurate. In any case this is a wonderful oil.

    Many studies have confirmed that it is very relaxing, antidepressant, calming, and can produce an almost anesthetic effect. Clary sage oil has been shown to lower blood pressure, relieve anxiety and stress, and boost memory. This will help many menopausal symptoms.

    Other oils

    Other oils commonly used are fennel, cypress, angelica, lavender, peppermint and coriander.

    Beyond hormones

    We can also use essential oils that treat specific issues such lack of sleep, depression, irritability etc.

    A study to lower menopausal symptoms

    There was one study with about 52 women with perimenopause symptoms. The women got massages every day for 8 weeks. Half of the women had massages with essential oils and the other half without essential oils. The women with the essential oils experienced a lot of relief in their symptoms, the other women did not. (I am surprised with this result as I believe both groups should have benefited from stress reduction).

    The oils used during this experiment were:

    4 parts lavender, 2 parts rose geranium, 1 part rose (not clear which type), 1 part jasmine (not clear which type).

    The carrier oils were almond 90% and primrose 10% at a 3% concentration of essential oils.

    For people not used to essential oil preparation this is a more of a do-it-yourself recipe that I prepared for you if you want to try it.

    Massage oil for menopause and perimenopause symptoms

    You will need a 4 ounce (120 ml) bottle to store the oil
    Carrier oil
    3 ounces (90 ml) almond oil
    1 ounce (30 ml) primrose oil

    Essential oils (EO)

    • 36 drops lavender EO
    • 18 drops rose geranium EO
    • 9 drops of rose EO
    • 9 drops of jasmine EO

    Mix the essential oils separately, let them settle for a few minutes and add it to the carrier oils. You have now got your massage oil.

    Conclusion

    Aromatherapy is without a doubt a good solution to treat perimenopause and menopause symptoms. It is easy to access and normally without side effects. The essential oils can be used in personal care products, inhalers and in diffusers and burners. You can use essential oils to treat specific symptoms or to balance hormones. Get our free menopause symptoms tracker

  • Stress is really bad during menopause and perimenopause

    Stress is really bad during menopause and perimenopause, it is worse than bad food and lack of exercise. You probably have read things like this: Eat this, eat that, do not eat that cake, it will kill you. Yes it has sugar, bring the priest we need an exorcist to get the sugar out and the gluten and the milk and the joy. No doubt sugar is bad, but the stress produced by the scary headlines is worse, at least for your hormones.

    stress affects estrogen during menopause and perimenopause

    Stress is really bad during menopause and perimenopause because as you know those pesky menopause and perimenopause symptoms are the result of hormonal imbalance. In order to alleviate or eliminate the symptoms we have to balance our hormones. In the natural community there is a lot of emphasis on food to control or manage the hormones.

    Without a doubt food is important; however, I think stress is equally or more important to balance your hormones.


    Do you know anybody who eats super clean, super healthy and that person is bitter, judgmental, and she or he looks stressed out or with anxiety? I know more than a few. Food alone is not the answer. And more importantly, food should not create stress or deprive us of joy.

    Why is stress really bad during menopause and perimenopause?

    Let me simplify it: every time we stress out, two hormones rush out, adrenaline and cortisol. The one that keeps lingering to help us escape danger is cortisol.

    stress lowers estrogen during menopause and perimenopause

    In the past, we used these hormones when we needed to escape from a predator, in other words we ran to save our lives. Stress is a response to danger. In the present time, stress is caused by many factors, which are mainly harmless or at least nonlethal. In fact most of our stress is caused only by our thoughts. However, the body’s stress response is the same as if it were in danger.

    The organ that creates cortisol are the adrenal glands. These glands are depleted in many people in our age bracket. They are depleted and not working properly because of a few factors: we have had too much stress throughout our lives, we may have taken hormones such as birth control pills and our lifestyle is not very healthy. So we may not be producing enough cortisol to support a lot of stress.

    More cortisol less estrogen

    Our body is always trying to protect itself. It will always give priority to immediate protection than to other bodily functions. Since the body believes that the stress hormones are so important for survival, when it does not have enough cortisol, it uses other hormones, including estrogen, to make more cortisol. During menopause and perimenopause, we have less estrogen and if we have stress it may be used to create cortisol instead of working as estrogen.

    In conclusion

    During menopause and perimenopause we have lower levels of estrogens and progesterone. We also have a lower capacity to make cortisol. If we have a lot of stress our body maybe using our little estrogen to make cortisol in order to supply fuel for our useless stress.

    In other words your stress is depriving you of your estrogen, and we feel it in the form of all the menopausal symptoms.

    Xassy.com

    Stress is really bad. And the good news is….. you can control it, no prescription required.

    Read Why do we gain weight in perimenopause .

  • Can you have peri or menopause without bad symptoms?

    The short answer is yes, many of us do. The next question is why some women experience a symptomless menopause and others (the majority) experience many symptoms during perimenopause and menopause. And what can you do if you are already experiencing some unpleasant symptoms? Can you improve? Yes, you can, and it is not difficult or expensive and you do not have to join a cult.

    easy, healthy menopause and peri menopause without bad symtoms

    Most women who do not experience a bad perimenopause and menopause share some attributes and it does not look to be a genetic thing. The attribute most of these women share is a healthish, happish life. It is not necessarily super healthy or super happy. Many women who are experiencing perimenopause and menopause symptoms can benefit by copying “our secrets.”

    Let me start by saying that there are some symptoms, but they are fewer and not severe. For example I started to gain weight and my body shape changed (but I stopped it), other women experience lack of sleep, depression, etc., these symptoms are not as bad or as many as in most women.

    It is not difficult to avoid most of the perimenopausal and menopausal symptoms and I am going to tell you some the most important things you can do to avoid them. This is not a complete list, but I think it includes the most important aspects.

    What you eat

    Model Christie Brinkley is a lacto-vegetarian. She has a very active life, but nothing crazy. She has said that her menopause was painless. I have a friend who eats very healthy, but eats everything and works out moderately; she did not experience any bad symptoms. I know many other women who follow different types of diets and their menopause has been good. I am a fishetarian (or pesco vegetarian), a vegetarian who eats fish occasionally. So there is no one diet, but most of us eat a healthy diet without processed foods and rich in nutrients. Read Menopause and microbiome

    easy, happy menopause without any bad symtoms

    Movement

    An active life is important but most of us are not gym rats or super fit.

    Don’t worry

    A happy, healthy attitude is important, but life does not need to be perfect. What matters is the attitude.

    Help

    Some of us take supplements and vitamins, but not all of us. I rotate supplements, right now it is a multivitamin, omega 3, K2, calcium, magnesium, liver support and adrenal support. The adrenal and the liver support are not permanent and sometimes I take a thyroid support supplement.

    More about the food

    A woman like me who does not experience bad symptoms during menopause or perimenopause can be healthy vegan, a healthy vegetarian, a healthy omnivore, a healthy Paleo, Keto or other. The key here is to eat healthy.

    Eating healthy means different things to different people. These are the most important aspects of a healthy diet during perimenopause and menopause:

    Nutrients

    The first characteristic is that the food has to be nutrient-rich. Many women in our age bracket have a mineral deficiency and they may be low in some vitamins. This is not about protein, it is about minerals and vitamins and most of them are in fruits and vegetables.

    We need good fats.

    Do not go on a low fat diet at this time of your life; your liver needs good fats. Avocados, nuts, good quality olive oil, good quality coconut oil, high quality butter (pasture raised and organic) and high quality, preferably fermented ghee.

    Fresh and home made

    When we eat out a lot we are eating low quality foods with lots of salt, bad fats and artificial ingredients. Processed foods are worse, they have all of the above and even more salt and ingredients that are not found in nature and many of them lack natural nutrients.

    Lower the sugar

    This is super important. I am not saying eliminate it, because that is difficult, but at least lower it to the lowest level possible without creating stress. Sugar is not only in sugar, but pastas and breads are processed like sugar in the body. All of those ingredients need to be consumed in moderation. Sugar alters insulin and this causes major hormonal imbalances in the body. You can eat whole grains and preferably as a grain and not as a flour. You can also have healthy normal bread in moderation.

    Timing

    Try to eat during a 12 hour or less window. Your body, especially your liver, need time to process food and eliminate toxins.

    Other aspects

    Low stress

    Worry, stress, frustrations etc. have a very important effect on hormones. We can eat super healthy and become sick if our emotions are negative.

    Thoughts

    If we have a negative views of menopause or aging, we are more inclined to get bad symptoms.

    Healthy environment

    This is a big topic but in general avoid environmental risks such as candles and fragrances with artificial ingredients. Prefer essential oil burners or diffusers. Avoid anything that smells of plastic. Choose natural cleaning products.

    If this topic is of interest to you, I invite to subscribe to receive our free weekly newsletter where I cover topic of interest for a happier, healthier midlife.

  • Vital for Women over 50, protect your gut bacteria.

    Imagine something in your body that can help you maintain your healthy weight, make you happier and keep you healthier. That is the role of the microbiome or good bacteria in our bodies. It is found all over the body, but especially in the digestive system (gut bacteria) and the mouth. During perimenopause and menopause the bacteria can suffer changes and it may have an effect in weight gain, depression, lack of sleep, hot flashes and other symptoms.

    Importance of good bacteria o microbiome during menopause and perimenopause

    As you know we are full of bacteria, we have more bacteria than cells, about 10 times more.

    That bacteria is critical for our wellbeing. Our microbiome, microbiota, or just bacteria, has a direct effect on our health, both physical and emotional. For this reason the microbiome is important for everyone, and at the time of menopause or perimenopause a healthy microbiome can help us have and easier transition. A non healthy microbiome can make us sick.

    The microbiome can have an effect on the development of diabetes, obesity, depression and other illnesses common during midlife. It is very important to keep our bacteria happy.
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    Microbiome and hormones during menopause and perimenopause

    It can get very complicated when talking about endocrinology, in other words hormones, but we will keep it simple. The good bacteria in our bodies contribute to the composition of our blood which influences hormone levels. This has a direct effect on our immune system.

    The microbiome influences the hormones, and the hormonal levels also influence the microbiome, it is a give and take relationship. During menopause and perimenopause the lowers levels of estrogens change the bacterial composition in the body, and this affects other hormones.

    Many scientists suspect that this has a direct effect on belly fat accumulation.

    The microbiome becomes one more very important aspect in bringing balance to our body. When talking about bacteria, we are talking of a new medical frontier. There is still much to be discovered and proven. But it has become accepted that it has a role to play in many of the menopause and perimenopause symptoms.
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    Keeping the microbiome healthy after 40

    Some practical tips to keep the microbiome healthy during post menopause and perimenopause.
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    Old fashion

    Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.

    Our bacteria is very old fashioned. It does not like anything modern, including any foods that are not found in nature. Preservatives, artificial colors or flavors and processed foods alter the microbiome, destroying the good guys and helping the bad ones.

    The good bacteria does not react well to animals raised with antibiotics and hormones and with vegetables full of pesticides. Organic produce and ethically raised animals are better.


    From food

    The bacteria also prefers nutrients from foods instead of vitamin pills and this could be a reason why many vitamins are not absorbed well by our bodies.
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    Loves plants

    Our bacteria is very health conscious. It loves plants. It prefers non soluble fiber. Some of its favorite foods are onions, garlic, asparagus, leeks and similar foods. These foods have non digestible fibers. The fibers reach the big intestine and there the bacteria interacts with them and as a byproduct creates some important nutrients and it reproduces keeping the colony healthy.

    The good bacteria’s favorite nutrient seems to be glutamine. This is an amino acid found in meats such as poultry, beef, and fish. It is also found in vegetables like the ones mentioned above.

    Our bacteria loves vegetables, fruits, whole grains and legumes. These are the prebiotics, in other words the food for the micro-biotics. Some foods like onion and garlic and some spices also help to kill bad bacteria, helping the good one.

    good bacteria o microbiome and hormone connection


    Loves a healthy lifestyle

    The good bacteria thrives with nutrient-rich foods, low stress levels, regular exercise and sleep. In return the good bacteria help us sleep better, lowers inflammation, and regulates our stress levels.
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    Likes good fats

    Omega 3’s are also important for the microbiome. These fats help us keep the intestinal lining healthy and this avoids the overgrowth of bad bacteria.
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    It doesn’t do drugs

    The microbiota does not like medicines, especially if they alter the balance of acidity-alkalinity in the body. Most medicines are not microbiome friendly but some are more damaging than others such as anti-acids, and the worst are the antibiotics.

    Antibiotics kill all bacteria, bad and good. Even natural antibiotic substances can have a very negative impact.


    Fermented foods

    We can include foods that naturally contain good bacteria such as lacto-fermented foods like kimchi, sauerkraut, yogurt, kefir, miso and kombucha to add more friendly bacteria to out gut.

    We are all different and for that reason some of us benefit more with some types of foods containing bacteria. You can rotate between yogurt, sauerkraut and other foods to see which help you improve your digestion and bowel elimination. For me that food is sauerkraut, for you it maybe a type of yogurt.

    Kefir is one the richest sources of bacteria, but try to have the non-sugar version.


    What to do if you suspect your bacteria is under attack

    We are constantly eliminating bacteria so we need to keep feeding the one we have. If you incorporate some of the advice above, especially when it comes to food, your microbiome will be healthier.

    In normal circumstances there is no need to take probiotic pills. The bacteria depends on our health and for that reason we need to improve our lifestyle in general. Follow some the advice above and you should see some improvement. You may try a macrobiotic supplement, but usually they only work if you make lifestyle changes.

    In extreme cases a few doctors are recommending fecal transplants in order to improve menopause symptoms, but this is rare.
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    Keep it real, peaceful and easy

    Many people recommend radical healthy diets for menopausal women, I do not. There are a few reasons for this, stress is bad, and a new diet will create stress and bad hormones. We first need to love ourselves so we can listen to our intuition because we have too many choices. How do you find the real diet? Who are you going to believe?

    There are a lot of diets out there, most of them by people with little science background. Some of those people become fervent preachers promoting their diet to a level of extreme fanaticism. This scares away a lot of people. For those reasons I recommend to go slow and steady.

    What I told you in this article is scientifically accepted by almost all the scientific community. It includes things that are easy to incorporate in our lives and most of them are pleasant.

    Our bacteria wants the best for us, by doing the best for our bacteria we are also affecting in a positive way our hormones and with that our energy levels, sleep, capacity to concentrate and mood. It is a win-win situation.


    In conclusion

    Our microbiome plays a crucial role in our health and it is affected by the hormonal changes that occurred during menopause and perimenopause. During this time we have to be more consistent in helping our bacteria so we can be healthier and even happier. Just a few changes can have enormous benefits.

    Read: perimenopause and menopause without bad symptoms

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    Photos by Gabrielle Henderson and Mel Elías on Unsplash