diet

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What to eat and what not to eat: Menopause diet

Menopause is one of the major health concerns experienced by women in their early 50’s. Reduced oestrogen levels in the body  cause a number of symptoms such as insomnia, hot flushes, depression to name a few.  The need for hormonal balance is treated by hormonal treatments and supplementation like Estrobalance with DIM.

Diet and the menopause

Diet and the menopause

Estrobalance with DIM balances estrogen levels and promotes healthy estrogen metabolism. Estrobalance contains specially formulate DMI that is readily absorbed by the body to promote hormonal balance. The supplement that is considered safe to use is also known to improve breast wellness and healthy cell promotion in the body.

Aside from hormonal therapy and supplementation, diet planned to address specific nutritional requirements of menopausal women is known to alleviate symptoms of menopause.

Eat healthy to manage symptoms

  1. Night sweats and hot flashes

One of the most common and dreaded symptoms of menopause, night sweats and hot flushes can be effectively managed when the following dietary suggestions are followed:

What to eat

  • Diet consisting proteins, healthy fats and fibre rich phytonutrients.
  • Pepper, Garlic, strawberries, pasta and moderate amount of red wine.
  • Mediterranean styled diet
  • Plenty of clear water and liquids, fresh fruits and whole grains

 

What not to eat

  • Junk food that contain unhealthy fats and sugar in high amounts
  • Excessive caffeine, alcohol that may dehydrate the system

 

  1. Fatigue and weight gain

Hormonal imbalance in the body can cause extreme fatigue and a slow metabolism resulting in accumulation of fat leading to weight gain.

What to eat

    • In general, moderate intake of nutritious food is recommended to combat slow digestion during menopause.


  • Complex carbohydrates such as wholemeal pasta, rice, bread and brown grains can help the body to digest better.
  • Food rich in dietary fibres such as whole grains, cereals, fresh fruits and vegetables facilitate digestion and helps menopausal women to manage their weight and energy levels.

What not to eat

  • Processed food that contain unhealthy fat and sugar should be eliminated from the diet
  • Crash diets are not healthy to lose weight.
  • Consuming white bread or rice in excess results in weight gain

 

  1. Dry and itchy skin

With the onset of menopause women experience dry and itchy skin due to reduced levels of estrogen.

What to eat

  • Food rich in ‘smart fats’ i.e., Essential Fatty Acids. High content of essential fatty acids are found in fish (Salmon/Sardines), fortified eggs, nuts, soy, flaxseed oil and safflower oil.
  • Food rich in Vitamin C such as fresh citrus fruits, vegetables like peppercorns, tomatoes, potatoes, greens etc, can sooth the dry skin.
  • Consumption of water and clear liquid is found to be helpful for dry skin.

What not to eat

  • Excess of caffeine and alcohol will dehydrate the system and skin loses its moisture leading to itchy and dry skin.
  • Unhealthy fats and sugar affect the skin causing acne and dryness.

 

  1. Irritability and depression

As per a study conducted by Bromberger JT, Chang YF, Kravitz HM and others on  major depression during menopausal transition, it was found that peri-menopausal or post menopausal women were twice or four times likely to develop major depression.

What to eat

  • Food rich in Essential fatty Acids is known to reduce depression and mood swings.
  • Consumption of fresh fruits and plenty of water is known to calm the mind and body.

What not to eat

  • Excess of alcohol and smoking can aggravate mood swings.
  • Excess of caffeine is found to affect sleep patterns and aggravates mood swings and depression.
  • Junk food is addictive and often leads to weight gain causing depression or mood swings.

 

  1. Bone health

Menopausal joint pain facts are startling. According to a population survey, joint pain was more prevalent in women than men. 41% of Peri –menopausal and 57% of post-menopausal women experienced sever inflammation of the joints.  Menopausal women are at an increased risk of developing Arthritis or Osteoporosis.

What to eat

  • Foods rich in calcium and Iron such as greens are beneficial to prevent bone loss.
  • Beans are an amazing source of calcium
  • Dietary supplementation for Calcium and iron is also advised.

What not to eat

  • Crash diet with unhealthy fats and sugar may deprive the body of essential nutrients to fight bone loss resulting in aggravated symptoms.

Prognosis

A menopause diet is beneficial to fight menopause symptoms.  Aside from nutritious food women can also choose the right dietary supplements from health product reviews to manage the symptoms effectively.

 

References:

  1. https://blogs.consumerhealthdigest.com/10-best-foods-for-menopause-symptom-relief.html
  2. https://www.consumerhealthdigest.com/menopause-center/

Author Bio

Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She is contributing to consumer health digest since 2011. You can contact her on Facebook and Twitter

Leave a comment Posted on Cardiovascular disease, Patient Talk

7 Things You Should Know about Brain Health

You’re good at taking care of your body, you eat healthy foods, and you exercise, and try to establish a healthy lifestyle. However, are you good at taking care of your brain? This article brings you all the important things you should keep in mind for optimal brain health.

 

  1. Physical activity is essential for brain health

 

Brain health

Brain health

Physical activity is important for overall health. It helps you lose weight or maintain the healthy weight you already have, and it’s good for your heart as well. But benefits of physical activity go beyond that, it’s of crucial importance for the optimal brain health. In fact, regular aerobic exercise boosts your daily intellectual performance and significantly lowers risk for dementia. Even just walking for 30 minutes can do the trick.

  1. Losing weight means keeping healthy memory

 What you eat directly impacts your brain as well. After all, your brain requires vitamins, minerals, and other nutrients to function properly. A healthy diet is associated with lower risk for dementia. Furthermore, healthy weight with a low ratio of body fat lowers your risk for memory disorders. And the best thing is you don’t need to buy some supplements or other products to improve your memory. You can do so by consumption of fruits, vegetables, and other healthy foods such as foods rich in Omega-3 fatty acids. Additionally, reduce consumption of alcohol and caffeine.


 

  1. Challenge your brain to improve focus

 We all experience loss of concentration and focus from time to time, particularly when we study for an important exam or try to finish an important work project. The truth is, healthy brain and focus go hand in hand. To be able to concentrate and focus on everything you do, you have to make sure your brain is healthy and strong to process information. One way to do so is through mental stimulation. To function properly, your brain needs to be challenged. You can train your brain and improve your focus in number of ways, such as:

  • Crosswords
  • Sudoku
  • Puzzles
  • Start with creative part of work or assignment or simply, do something creative e.g. draw, paint, create
  • Turn off all distractions
  • Learn a new language
  • Explore, investigate
  • Take up a new hobby
  • Go to a museum
  • Meet new people.

 

  1. High blood pressure is equally harmful to your brain as well

 High blood pressure is a quite common condition in which the long-term force of the blood against your artery walls is abnormal. Hypertension affects 74 million Americans, which is 1 in 3 adults. It is also responsible for every six deaths in American adults according to the Harvard Medical School. It is largely believed that high blood pressure has damaging consequences on your heart only.

Because hypertension involves heart and blood vessels, it is classified as a cardiovascular disease, but arteries are essential for the health of all our organs, which means that hypertension can be defined as multisystem disease.  It can impact your brain, kidneys, eyes, and especially the brain. One of the most severe consequences of hypertension is a stroke. Noticing symptoms of high blood pressure and consulting your doctor can save your life.

 

Symptoms of high blood pressure include:

  • Headache
  • Shortness of breath
  • Nosebleed in some cases.

In some cases, individual doesn’t even experience some symptoms of hypertension that is of extreme importance to control your blood pressure regularly. Furthermore, healthy lifestyle is the best way of preventing hypertension and possibly stroke.

 

  1. Know how to recognize symptoms of stroke

 

Learning to recognize symptoms of stroke in yourself or other people is highly important. Getting early treatment can minimize the damage and save your life. Symptoms include:

  • Sudden weakness
  • Sudden problems speaking or understanding
  • Sudden vision problems
  • Sudden dizziness
  • Sudden severe headache.

 

  1. Persistent dizziness shouldn’t be ignored 

Although dizziness doesn’t always mean something is wrong, in some cases it could be a symptom of the underlying problem. If you experience persistent dizziness make sure you see your doctor who will make a diagnosis and inform you whether the problem is your brain or some other organ in your body.

 

  1. Reducing stress and positive thinking are brain healthy

 Positive thinking isn’t just an excuse for motivational speakers to earn more money. Thinking positively can have a beneficial impact on your brain. If you believe you have a good memory or that you can improve it, then you will. Scientists explain this phenomenon with the fact that positive thinking reduces stress.

Chronic stress destroys healthy brain cells and disrupts your memory among many other things. Finding your unique way of keeping stress at bay is of extreme importance for your brain health.

 

 

Video:

Conclusion

 

To stay functional and healthy, our brain requires healthy lifestyle. Eating healthy foods and regular physical activity can protect the body and the brain from various diseases. Remember to challenge your brain to keep it sharp.

 

References

  1. https://www.consumerhealthdigest.com/brain-enhancement-supplements/profiderall.html

 

Author Bio

 

Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She loves to write articles on health and beauty. Also she is contributing to consumer health digest since 2011.Her articles are both professional and creative. She loves to read health product reviews online. You can contact her on Facebook and Twitter.

 

 

 

Leave a comment Posted on Gastrointestinal disorders

How does your gut feel? Expert digestive health tips

Watch our video featuring nutritionist, Ella Allred for helpful tips and advice on how we can keep our digestive systems healthy for everyday life.

Digesting our food adequately is vital for the absorption of vitamins and minerals which are required for all processes in the body. Improving digestion and repairing the lining of the gut (which can become damaged) is also key for increasing a feeling of energy and vitality.

Nutritionist Ella Allred shares her professional advice with us on the effects that a bad diet, stress, and other elements may have on our bodies. These symptoms can include bloating, slow metabolism, pain and stiffness, increased allergic reactions and other symptoms. She also shares remedies to help us avoid digestive discomfort.

Here are some steps to take to help your digestive system –

1. Feed it properly – Your digestive system is like a piece of fine machinery. Many different parts work together to process food. In order to get the maximum benefit, make sure the type of food you put into it is the best quality. We want the best digestive system so use the best fuel! To improve digestive health and maintain it, it is important to eat a balanced and varied diet.

·

Diets for weight loss

Diets for weight loss

Think vegetables! – Vegetables are packed full of nutrients to help your digestive system function properly. Focus on eating plenty of dark-green leafy vegetables such as broccoli, spinach and cabbage.


· Dried fruit, such as dates, figs, and prunes are good sources of dietary fibre. Fibre helps your digestive system function properly.

· Beans and legumes – if you don’t have time to cook dried beans, buy canned but make sure you rinse them thoroughly before cooking. Lentils and split peas are less gas-forming than other legumes.

· Ground flaxseeds are a gentle laxative.

2. Address any food allergies/sensitivities. Food sensitivities are behind many digestive disorders. Some people have an adverse reaction to certain foods which can place a stress on the digestive system. If you think this could be something you are suffering from, try keeping a food diary and match this with any symptoms. You could also consider an elimination diet whereby you remove certain foods from you diet for a while to see if symptoms improve. A food allergy test is also available.

3. Get enough water – Insufficient water intake is a primary cause of constipation. Carry a large bottle of water around with you and sip throughout the day.

4. Increase good gut bacteria – Not all bacteria is bad! There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good live bacteria because they can help to maintain intestinal health. Consider a good quality live bacteria supplement and eat yoghurt which contains live bacteria.

5. Practice Mindful Eating – Eat slowly and savour every bite.

6. Chew Chew Chew! – Digestion begins in the mouth so thoroughly chew each and every bite of food. Take smaller bites and put your knife and fork down between bites.

Leave a comment Posted on Diet

Vitamin D – why you need it and how to get it!

The subject of Multiple Sclerosis is one of the big topics of this blog you can imagine that we take a great interest in Vitamin D and how it can be used to help with a range of medical conditions.

You might find a recent blog post on getting vitamin D from food of interest and use”



Sourced from: FoundMyFitness Vitamin D Infographic.

Leave a comment Posted on Diabetes

IS YOUR BELLY FAT KILLING YOU ALREADY?


Belly Fat - and why it is causing you problems

Belly Fat – and why it is causing you problems

Fat belly has been a problem for many who do not know how to get rid of it and have a flatter stomach. Excess fat in the stomach gives us problems especially on the clothes to wear and how we look and feel. Some of us feel that having too much fat on the belly makes us unattractive. It is however even a greater risk to the health of a person. Too much or excessive fats in the belly or other body parts can be a great danger to health and fitness of an individual. It is important and critical to look into ways of dealing with the fat on the belly as this can prevent health problems and eliminate the risks of suffering some diseases.

The Dangers

Chronic conditions or diseases have been linked and associated with the fat accumulation in the belly. Diabetes is one of the serious illnesses or conditions one may suffer because of or resulting from the accumulation of fats in the belly and other parts. With the condition, sugar circulation and balancing in the body is difficult and thus becomes a problem for the individual. The occurrence of terrible diseases such as heart conditions is also a possibility. It is essential to deal with the excessive fats immediately or eliminates the fat. The best solution or remedy is however prevention. With the presence of the belly, you need to work on reduction of these fats, so they do not cause or pose obesity health risks to the system or body.


Beat the Belly

The belly has the risks to your body shape and more so to the health. It is thus essential to work hard to be able to beat the belly. Set goals to reduce the belly. You need to see a physician if necessary to know the best ways to this. Simple steps can be of help to individuals with belly fat that is disturbing. Watching the diet may be one of the important steps to start. Other simple steps should be incorporated into your schedule daily if you are serious about losing the belly fat.

Exercise

Trim the belly fat by exercising. Consistency in exercise makes the effort more effective in belly beating or reduction. Workouts should aim at reducing the belly fat. You can see a specialist from for example the gym for more instructions, suggestions, and advice. Exercise or workout aimed at reducing the fat in the belly will work if consistency and doing the exercise right are there. Jogging is a good exercise that can help in beating the belly. You do not necessarily require to go or to be in a gym. You can work out in the house or the backyard of the house or home. It is advisable to use treadmill exercises as a way of reducing the belly fat. Remember to do things right and be a consistent. Exercise or work out together with a friend or a relative or family member. Moral support and encouragement are both necessary. They keep you moving. They also make the activities you do fun. Ensure the exercise take 30-40 minutes at minimum.

Diet

Get and ensure to include more fiber in the diet. The fiber makes the stomach full, and you thus can avoid overeating. It is advisable to ensure that one includes many fruits in the diet. Fruits have fewer calories as compared to other foodstuff, and they are healthy to take. They thus help in reducing the belly fat. They make your stomach fuller. It is important to carry fruits to the place of work as it ensures that if you feel hungry, you do not take any unhealthy or sugary snack. Drink lots of fluid or water. Ensure you stay away from fizzy and sugary drinks. They contribute to the fats in the belly. Eat healthy snacks and foods with fewer fats and calorie levels and this will eventually aid your efforts of belly beating.

Stress

Handling stress in right ways is essential. Some people deal with stressing issues by overeating and drinking. The two habits contribute to belly building or formation. It is essential to consult or talk with friends in case of stress or difficult situations. Relax the mind, walk around, listen to music and also ensure to get or catch enough sleep. Exercising is a better and advisable option.

Sleep

When you sleep enough or for a period that ensure that you fell good and fresh the next morning, can deal with a fatty belly. The behavior or habit of having enough sleep ensures you do not have visceral fats building up in the belly. Sleep matters. Ensure to get enough of it.

Conclusion

Belly fat is risky. Efforts to deal or eliminate the belly are a priority for most people. Use the simple tips. Consistency helps in continual of the practices. Patience is part of the plan. Be patient to get the results. They may take time but will be soon visible.

Video: Must Watch- IS YOUR BELLY FAT KILLING YOU ALREADY?

 

 References

 

Author bio:

Meighan Sembrano is an author She has a keen

Meighan Sembrano

Meighan Sembrano

interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyle fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.