Did you know that the impact of ultra processed foods are even greater when we hit midlife? The reason? Hormone fluctuations impact the diversity of our gut microbiota and our general gut health. And UPFs are linked to the same issues too. Both menopause and UPFs are linked to an increased risk of heart disease, type 2 diabetes and a higher incidence of depressive symptoms too.
The good news? Mother Nature always has our back! Upping the amount of plants we put on our plate and rethinking our supplement regime can ensure that we hit Part 2 nourished and well. And a plant-filled diet doesn’t need to be complicated either.
Here are a few humble heroes to consider:
1. Embrace brassicas: Brassica vegetables are rich in indole-3-carbinol and sulforaphane, compounds that help regulate oestrogen levels. They are also loaded with vitamins C, E, and A, all of which are powerful antioxidants that help combat oxidative stress and inflammation, which can increase as hormone levels shift during menopause.
Kale and broccoli are high in calcium, magnesium, and vitamin K—essential nutrients for maintaining strong bones and reducing the risk of osteoporosis too. If you’ve yet to fall in love with brassicas, try a new recipe! I’ve grown to love roasted brussel sprouts - a completely different vegetable to the soggy green balls from my youth!
2. Favour flavanoids: These can be found in a variety of plants and & have been shown to help reduce hot flashes, night sweats, and help us with mood as well as help with bone density, weight management and cardiovascular health. Look to citrus fruits, apples, and berries, but also easy-to-integrate herbs like parsley.
3. Fall back in love with fibre: Research tells us that around 90% fail to get enough fibre on our plates. And a big part of this issue may be due to unhelpful associations with fibrous food and weight gain. The reality is the opposite is true. High fibre food keeps us full, feeds our gut microbiota and keeps our bodies working as it should. Look to increase your consumption of whole grains, legumes and nuts and seeds. You can find fibre hiding in some surprising places too! A bar of 70% dark chocolate typically contains about 10% of your daily recommended amount - and is a great prebiotic and antioxidant rich food too.
4. Wholefood-led supplementation: Our range is designed to harness the power of Mother Nature and the latest in Modern Science to act as a foundational nutritional layer on which to build a healthy Part 2. With 29+ ingredients in every scoop, our blends benefit from the brilliance of herbal synergy too - with each ingredient working harder as a result of working together. From the impact of combining red clover with slippery elm…to turmeric with pipperine, we’ve done the hard work, so you don’t have to. To learn more, head to our STORE now.
Share Twitter Facebook Pinterest
