The Menopause Specialist, Dr Khan – after treating thousands of women – has come to realise that hormonal health is more than just “fixing or replacing” hormones. Over the years, Dr Khan has developed a more integrative approach to balancing women’s hormones, as this is the only way to achieve optimal physical, psychological and emotional health. The first in the series is Food.
The food we consume communicates directly with the cells and organs in our body.
A nutrient poor diet with an excess of sugar/trans-fats/refined carbs creates energy imbalances leading to excess weight and disease promotion such as diabetes, dementia, heart disease and mental health disorders.
Nutrient dense food full of vitamins, minerals and antioxidants supports optimal bodily functions and prevent against chronic disease.
A wholefood, plant based diet which is similar to the Mediterranean diet, has shown to protect against chronic illnesses including Alzheimer’s disease and heart disease.
Green super-foods such as cruciferous vegetables (broccoli, kale, bok choy, brussels sprouts and similar green leafy vegetables) helps oestrogen metabolism and liver detoxification.
Eat good quality meat in moderation including grass fed beef, organic chicken and plenty of wild caught fish. Avoid processed meats. Don’t forget eggs.
Spices and herbs such as ginger, garlic, turmeric, cayenne pepper, cinnamon, oregano, basil, sage, rosemary and parsley add flavour and have anti-inflammatory effects.
Plenty of healthy fats such as avocado, olive oil, nuts, olives and seeds.
Eat wholegrains such as barley, quinoa, freekeh, farro etc.
Include plenty of legumes such as beans and lentils.
Minimise dairy intake and consider milk alternatives. Almond and oat milk taste great. Grass fed butter and Greek yoghurt are fine.
Limit coffee and black tea to one cup a day. Green tea is a good alternative.
Avoid sugar, processed food and refined carbs, they cause blood sugar imbalances which lead to mood changes and weight gain.
Limit alcohol to one night a week or on occasions. Alcohol has a negative impact on liver detoxification and brain function.
Eat 70%-85% cocoa chocolate. This simulates feel good chemicals in the brain and has anti-oxidant properties.
- Watch our for our next Hormone Wellness Pillar with Dr Khan.
Side note from Jo, 50sowhat: “I have been living by the above principles for a good few years now, and can confirm they make a massive difference to both physical and mental wellbeing. While I may slip on the odd occasion, I primarily stick to this way of eating and have noticed the positive impact on my health especially during midlife hormonal changes”.