Women’s hormone health on what to eat and what to avoid in your 40s
Maintaining hormone balance is important for women’s health, especially as they enter their 40s and experience hormonal changes associated with perimenopause and menopause. While dietary needs may vary, here is some general guidance on what to eat and what to avoid to support hormone health during this stage:
What to Eat:
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- Phytoestrogen-rich Foods: Consume foods rich in phytoestrogens, which are plant-based compounds that mimic estrogen in the body. Examples, flaxseeds, sesame seeds, and legumes.
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- Omega-3 Fatty Acids: Incorporate foods rich in omega-3 fatty acids, as they help reduce inflammation and support hormone balance. Good sources include fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, and flaxseeds.
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- Calcium-Rich Foods: Consume calcium-rich foods to support bone health and counteract the bone density loss that often accompanies menopause. Include dairy products (milk, yogurt, cheese), fortified plant-based milk, leafy greens (broccoli, kale, spinach), and calcium-set tofu.
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- Colorful Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables to ensure you’re getting a range of vitamins, minerals, and antioxidants. Opt for berries, citrus fruits, leafy greens, cruciferous vegetables (broccoli, cauliflower, cabbage), and brightly colored peppers.
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- Complex Carbohydrates: Choose complex carbohydrates that have a lower impact on blood sugar levels. These include whole grains (quinoa, brown rice, whole wheat), legumes, sweet potatoes, and oats.What to Avoid or Limit: These are good practices for everyone not just women over 40.
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- Processed and Sugary Foods: Limit or avoid processed and sugary foods as they can contribute to weight gain and insulin resistance. This includes sugary beverages, pastries, candies, and processed snacks.
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- Excessive Caffeine: While moderate caffeine consumption is generally fine, excessive intake can disrupt sleep and increase cortisol levels. Caffeine is found in coffee, tea, energy drinks, and some sodas, so monitor your intake and consider switching to decaffeinated options or herbal teas.
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- Alcohol: Excessive alcohol consumption can disrupt hormone balance and affect sleep quality. It’s advisable to limit alcohol intake and opt for moderation.
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- High-Glycemic Foods: Minimize consumption of high-glycemic foods that can cause blood sugar spikes, such as white bread, white rice, and sugary breakfast cereals.
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- Saturated and Trans Fats: Limit saturated and trans fats found in fried foods, fatty meats, processed snacks, and commercially baked goods. Instead, opt for healthier sources of fats like avocados, nuts, seeds, and olive oil.
Remember, these are general guidelines, and it’s essential to listen to your body and consult with a healthcare professional or registered dietitian for personalized advice based on your specific hormonal health needs.
- Saturated and Trans Fats: Limit saturated and trans fats found in fried foods, fatty meats, processed snacks, and commercially baked goods. Instead, opt for healthier sources of fats like avocados, nuts, seeds, and olive oil.
In all saying this we have to see that our diet plays such a huge role in how we age. If you need help guiding yourself in your diet at this time feel free to reach out to me at claire@clairerae.com and I will be happy to help you on your health and wellness journey.