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My Top 10 Dietary Suggestions to Try When Going Through Menopause

One of the key components to naturally balancing your hormone levels is gut health.  Many of the food choices you make could be causing inflammation and are having negative effects on your hormone levels and overall health.

Having a healthy gut is imperative to reducing inflammation and allows your body to absorb nutrients.  Doing this can help to reduce your menopausal symptoms.  I know we don’t always associate foods with hormones, but I have personally experienced the benefits of what adding a few new foods to my diet and eliminating other foods from my diet have on my body.  It was game changing for me and easy.

Making simple adjustments to your daily diet is key to maintaining healthy hormone balance and it’s not at all complicated to do!

My Top 10 dietary suggestions to try when going through menopause:

  1. Eliminate processed foods. Shop the outer parameters of the grocery store for fresh vegetables, fruits, meats, etc. Avoid prepackaged meals.  This way you can control everything you eat and ensure no hidden sugars or other artificial ingredients enter your body.
  2. Eat healthy fats, such as avocados, coconut oil, coconut butter, and olive oil. Avoid as much as possible vegetable oils, peanut oil, canola oil, soybean oil, cottonseed oil, sunflower oil, margarine, shortening, etc.  Any type of Omega-6 fat really needs to be avoided.
  3. Limit caffeine intake. Caffeine will throw off your hormone balance. They just don’t like each other. If eliminating coffee from your life entirely is too difficult, try limiting your intake to just one cup a day or drink decaffeinated coffee.  Regardless, I suggest not drinking any caffeine past noon to avoid any potential interruption to your sleep pattern.
  4. Avoid drinking sodas and other carbonated beverages, including sparkling waters. They cause bloating.  Sodas are loaded with caffeine, sugars and other artificial sweeteners and ingredients. They should be avoided!  Even though the La Croix that you are drinking doesn’t have any calories, the carbonation in it can still cause bloating.  Who wants that?  I love sparkling water, but do so in moderation, like only 2-3 a week.
  5. Avoid eating wheat and grains (gluten). My husband and daughter have celiac disease so gluten free is natural for me.  However, if you regularly eat wheat products, you shouldn’t.  The wheat we eat today isn’t the same as the wheat people ate a hundred years ago.  Think about the rise of autoimmune diseases over the last 30+ years.  We are doctoring our foods and meats all for the sake of a larger yield.  That isn’t natural, and our bodies are telling us that they can’t digest the unnatural.  Also, if you eliminate wheat from your diet, you will feel less bloated.
  6. Eat fiber rich vegetables and leafy greens. Lots of them!  If you cannot stomach the greens, try disguising the taste in a smoothie.  Also, eat brightly colored berries like strawberries, raspberries and blackberries. Children, just eat your fruit and veggies!!!!!!
  7. Eat foods high in Omega-3s, like tuna, salmon, flaxseeds, walnuts and soy. Your hormones love those foods!  However, I mention soy with caution.  While soy is great for Omega-3, it also can cause bloating and inflammation.  I personally use coconut aminos in place of soy sauce whenever it is called for in a recipe.
  8. Take supplements. Vitamin D, B, Omega, Magnesium, etc.….all the supplements!
  9. Limit alcohol.  Alcohol contains sugar.  Like caffeine, sugar and hormones don’t get along.  I love red wine, but red wine gives me hot flashes and interrupts my sleep.  I drink on occasion, but do so knowing that my hormones are going to punish it for me.
  10. Drink water. Lots of water!  I’m talking about drinking a full glass of water before you eat breakfast, before you eat lunch, before you eat that afternoon snack, before you eat dinner, etc.  If you’re feeling hungry, it could actually be your body telling you that you are dehydrated. Drink water!

You can kick start your journey to gut health by doing this three day gut cleanse.  By the time you complete this cleanse, you will feel less bloated, your skin will look amazing, your joints will feel better, you will be sleeping better and you will most likely drop a few pounds (bonus).

Balancing hormones through diet is like art.  When the two are blended properly together it’s a beautiful thing.  Try making some or all of these changes to your diet.  You will be amazed at how your body responds.

My passion is teaching women how to balance hormones naturally and otherwise use natural solutions for their overall health.  If you would like more information, please reach out to me at trudy@livingessentiallyhealthy.com.

Live healthy, my friends, and remember that age is just a number.

Trudy Cox


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Trudy Cox teaches women how to safely and naturally balance their hormones, and take control of their overall wellness using 100% therapeutic and organic essential oils. Click here to learn more.

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