Melbourne-based menopause specialist Dr Khan has kindly let us share her Weight Series. This is the sixth story in the series.
The food we consume communicates directly with the cells and organs of our body. A nutrient poor diet with an excess of sugar/fat/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 anti-oxidants supports optimal bodily functions and prevents against chronic disease.
Try a wholefood, plant-based diet with good quality fish/meat and plenty of fats.
Green superfoods such as cruciferous vegetables (broccoli, kale, bok choy, brussel sprouts and similar leafy vegetables) help oestrogen metabolism and liver detoxifaciation.
Eat good quality meat including grass fed beef, lean chicken and plenty of wild caught fish. Don’t forget eggs!
- Spices and herbs such as ginger, garlic, tumeric, cayenne, rosemary, sage, basil, oregano and cinnamon are great for taste and have health benefits.
- Include plenty of heathy fats such as avocado, olive oil, nuts, olives and seeds.
- Eat wholegrains, such as barley, quinoa, freekah and faro.
- Fruits such as blueberries, raspberries, strawberries, kiwi, pears, etc, are a great source for natural sugars.
- Limit caffeine intake to one cup a day. Green tea is a good alternative.
- Limit and/or avoid alcohol.
- Avoid sugar, processed food and refined carbohydrates.
- Eat 70% cocoa chocolate.
- Eat within a 10-12 hour window in sync with your circadian rhythm.
Melbourne-based Dr Fatima Khan is highly skilled and experienced menopause specialist who genuinely cares about our hormonal health.