The importance of a Food Plan

Prior to your initial appointment you will receive a medical symptom questionnaire.

This may highlight other imbalances such as gut problems, fatigue or symptoms of persistent inflammation (joint aches, more allergies) to name a few.

Supporting these systems may be a part of your treatment.

THE GUT

Remember that gut feeling- scientists may just have discovered the basis for it.

80% of your happy neurotransmitter serotonin is made in the gut. The gut bacteria – our microbiome- the trillion of bacteria that we each carry in our gut are not just passive guests in your gut but have many jobs in regulating inflammation as well as an important role in hormone elimination; I sometimes think of them as the hospital porters- often overlooked, under-valued but hard working and keeping the hospital running in the background.

Gut bacteria help with estrogen elimination; the wrong microflora (via betaglucuronidase producing microbes) can lead to estrogen re-absorption and subsequent build up.

Addressing gut inflammation with the right food can make a huge difference to bloating, weight gain, breast tenderness and other symptoms of estrogen dominance (estrogen build up)

ADRENALS

The two small glands on top of the kidneys are the endocrine organs that we cannot live without. They are the first line of the firing squad of our defense and survival responses- the fight and flight responses. Adrenal glands make cortisol and adrenaline- our stress hormones. As the ovaries pack up their function at menopause, they take the strain to allow you to keep the plates spinning.

Natural menopause is in essence a take-over process; you lose half your staff (estrogen and progesterone) but rely on testosterone and another sex steroid- DHEA (dyhidroepiandrosterone- the ‘energy hormone’) – they continue to be made in the adrenals after menopause. The stress we take on in the decade preceding menopause may affect how smooth this transition happens; we can discuss adrenal support with lifestyle changes or herbal supplements.

THYROID

Thyroid hormones have an important role in energy and metabolic performance.

SEX HORMONES

I deliberately gave them a smaller part, at the top of the foundation provided by gut and other hormones. The reason for this is that optimising the foundation of gut, adrenals and thyroid function can do much to optimise sex hormones; women who cannot or do not want to take menopause hormone therapy can do a lot to alleviate the symptoms by using this foundational approach.

Other times, sex hormones are the only missing piece of the puzzle, but I like to keep a broader view to ensure that all systems are as optimal as they can be.

Food is a foundation for wellbeing; there is no one single diet for menopause but rather a way to use food as medicine depending on your goal.

If weight is a concern there will be a certain food plan, if fatigue is your main issue, we may discuss another food plan or if cardio-vascular risk is high, there may be another food plan.

We can all benefit from balancing blood sugar by eating more healthy fats that also have anti-inflammatory properties (nuts, seeds, avocados, oily fish).

Less/ no processed foods, a hearty breakfast high in healthy fats and protein and lower amounts of carbs with better nutritious value (quinoa, root vegetables) are generally good ground rules as is eating a rainbow of vegetables to have the diversity of nutrients and anti-oxidants we need as we get older.

We meet you where you are; sometimes we start the hormones first and as sleep and energy improve you may be more open to adding healthier changes to your life.