Can diet and lifestyle practices alleviate symptoms ?
Lifestyle therapy ( exercise and diet ) can make a significant difference to your health and how you feel . I focus on eating a Mediterranean wholefoods diet rich in antioxidants , protein , calcium , vitamin D and healthy fats to help support my hormones , bone density , lean muscle and skin . According to
research ( Willett , 2006 ), making healthy food choices consistent with a Mediterranean diet , in combination with regular physical activity and not smoking , can help people avoid ‘ over 80 % of coronary heart disease , 70 % of stroke and 90 % of type 2 diabetes ’.
The recipes in my
cookbooks and the
Healthy Chef App focus on a Mediterranean-based wholefoods diet . Personally , I try to keep my diet gluten-free as I feel better and bloat less . Including quality protein , such as wild-caught fish for omega-3 and supplementing with
pure native whey protein isolate and
marine collagen , helps balance my hormones such as insulin and support metabolism .
My Healthy Chef App also includes a 28 Day Menopause Diet Plan to help you eat better , reduce insulin and balance hormones . The Healthy Chef Rejuvenating Menopause Diet can be easily fine-tuned based on your unique health requirements and needs .
Exercise is important for managing several risk factors associated with menopause complications , including becoming overweight , having high levels of inflammation , getting poor sleep , experiencing bone loss or muscle wasting , and dealing with stress . I ’ ve adjusted my fitness regimen and diet to suit what my body needs . I ’ m fortunate that years of bodybuilding has built up my bone density , and I do yearly DEXA scans to monitor it .
magnesium before bed as it helps me sleep better .
Lifestyle therapy ( exercise and diet ) can make a significant difference to your health and how you feel
Supplements to help with symptoms
The main reason I started my brand ,
The Healthy Chef , was because I needed to find nutritional solutions to support my health , as well as that of my husband . I have
protein , and
marine collagen shakes most days as they are the building blocks to the body - protein and collagen help support hormone , skin , bone , immune and muscle health . Protein also helps to balance blood sugar and reduce insulin spikes . I usually make a strawberry smoothie , adding
protein ,
marine collagen , avocado and water .
I also make sure to saturate my body with vitamin C every day . Vitamin C is vital not only for immune health , but also for collagen production , supporting healthy bones and healthy skin . I love Healthy Chef
Natural Immune Support and our new
immune spray . Both are rich in vitamin C , D and zinc to keep my whole body in good health .
Prebiotics and probiotics are also key in my nutritional supplementation .
Studies show probiotic-rich foods may assist with the management of diabetes , obesity , yeast infections , urinary tract infections and gastrointestinal disorders . As well as foods such as yoghurt or kiwi fruit , I also add
Everyday Greens to my smoothies or water to help boost probiotics and nourish my digestive system .
The symptoms that accompany the onset of perimenopause and menopause can be confronting , but making some strategic nutritional and lifestyle changes can help to significantly alleviate them . My mantra during this time remains the same as at every stage of life : Eat well , Move daily , Hydrate often , Sleep lots , Love your body .
Teresa Cutter Founder of The Healthy Chef , Teresa is an award-winning and classically-trained chef , author , nutritionist and fitness trainer . You can find more recipes , tips and products on her NEW Healthy Chef App , thehealthychef . com , cookbooks , eBooks , Facebook and Instagram .
38 | NETWORK SUMMER 2021