(Winter) life hacks for the menopause

Isabel Lüdi-Roth, Nursing Specialist

1. brisk walking

Even if you don’t like sport, you can do it! Decide to go for a short walk every day at a brisk pace. It takes a bit of effort in nasty weather, but it’s worth it!

Advantages:

You move, are out in the fresh air and in daylight, which has a positive effect on body and soul. The following can be stimulated and strengthened with regular outdoor exercise:

• Metabolism
• Detoxification
• Circulation
• Cardiovascular function
• Hormone production
• Muscles, fascia, bones and joints
• Mobility
• Digestion
• Mood

Tip:

The best time to go for a walk is in the morning, as daylight stops the production of melatonin and activates the production of cortisol. Your body will then realise that the day has begun and you will start the day awake and ready to perform!

2. stabilise blood sugar

Did you know that a strongly fluctuating blood sugar level can exacerbate various typical menopausal symptoms or even be the cause of them? During the menopause, oestrogen levels drop, which means that the body can no longer use the hormone insulin, which regulates blood sugar, as effectively. A strongly fluctuating blood sugar level means stress for your body! However, you can do a lot with your diet to ensure that your blood sugar is as stable as possible.

Some tips:

• If possible, avoid foods with a high proportion of monosaccharides and disaccharides (e.g. sweets, pastries, fruit juices, but also pasta or pizza made from white flour). Fruit also contains monosaccharides, but these are bound to fibre, which is why they enter the bloodstream more slowly. You are therefore welcome to eat fruit, as it provides you with many important micronutrients. However, enjoy it in moderation and combine your fruit snack with a source of protein and/or healthy fats (e.g. almonds, nuts or yoghurt). This trick will ensure that your blood sugar doesn’t rise too quickly.
• Complex carbohydrates (e.g. wholegrain cereals, pulses, potatoes, vegetables) and high-quality proteins ensure a stable blood sugar level. A nutritious breakfast is particularly important for a good start to the day and stable blood sugar levels. It should ideally contain fruit and/or vegetables, complex carbohydrates and proteins. To increase the protein content, you can add a high-quality protein powder to your breakfast cereal (e.g. a protein powder based on rice and pea protein isolate).
• Before your main meals, you can eat a salad dressed with a salad dressing that contains apple cider vinegar. This will cause your blood sugar to rise much less quickly. You can also drink a tablespoon of apple cider vinegar in a glass of water instead (use a straw to protect your teeth from the acid). Apple cider vinegar is made by fermenting apple juice with acetic acid bacteria, so it also contains valuable bacteria for your gut as well as healthy acids and trace elements. Instead of the salad, you can also simply eat your vegetables before the rest of your meal to prevent your blood sugar from rising too high.
• You can also keep your blood sugar levels stable with a dietary supplement containing mulberry leaf extract (from the white mulberry tree, Morus alba).

3. support the intestines and liver

The gut and liver work very closely together. Both organs are immensely important, especially during the menopause, not only for digestion and detoxification, but also for the formation and breakdown of hormones, for example. The liver also has an influence on sugar metabolism. Both the intestines and the liver can weaken and reach their limits during the transition period. This makes it all the more important to support them as well as possible in their important work! A healthy, balanced, colourful diet plays an important role here too, which is not so easy, especially in the winter months. Nevertheless, try to keep your diet as varied as possible.

Some tips:

• On the one hand, organic products contain more micronutrients and your liver is relieved because it has to break down fewer toxins.
• A sufficient supply of high-quality proteins (mainly plant-based) as well as fats and oils (e.g. cold-pressed olive oil) should also be considered.
• Fermented foods (e.g. sauerkraut, kimchi, tempeh, miso or kefir) are also highly recommended as they contain important microorganisms that are good for your gut.
• Try to get used to bitter salads and vegetables step by step and eat them regularly. Bitter substances stimulate digestion and support the liver.
• Drinking enough is also very important to support detoxification. However, avoid alcohol and coffee as much as possible to protect your liver.
• Sprouts and seedlings are packed with nutrients such as vitamins, minerals and fibre. The germination process is what makes these tiny sprouts true superfoods. You can easily grow them yourself on your windowsill, all you need is a suitable sprouting container. Especially in winter, sprouts and seedlings are ideal for topping up your meals with fresh nutrients. Broccoli, radish and radish sprouts are good for your liver, and mung or alfalfa sprouts are also highly recommended. As seeds and sprouts are susceptible to harmful germs, you should always wash them well and eat them fresh.

Food supplements that support the gut and liver

You can also support your gut and liver with the following food supplements:

• Probiotics and / or ferments
• Dietary fibre
• Bitter substances
• Antioxidants such as OPC, vitamin C or glutathione
• Turmeric
• Choline
• Clinoptilolite
• Vitamin D3
• Omega-3 fatty acids
• B vitamins
• Matcha

4. stress reduction

Stress is poison for body and soul, especially for our hormones, which are usually already in overdrive at this time of year! That’s why stress management is the be-all and end-all, and not just at Christmas time.

Some tips:

• Effective time management, setting priorities
• Sufficient breaks and rest
• Self-care, time for yourself and things that are good for you
• Vagus nerve stimulation (“anti-stress nerve”)
• Breathing and relaxation exercises
• Exercise, sport
• Good sleep
• Beneficial social contacts

Adaptogens

You can also counteract stress with adaptogens. Adaptogen is a term for special foods or food supplements that help the body to cope better with stress (mental or physical). They are suitable for this, for example:

• Ashwagandha (sleeping berry)
• Panax ginseng
• Roseroot
• Reishi
• Maca
  
  In stressful times, your body also needs more micronutrients than usual. The vitamin B complex, vitamins C, D, E, magnesium, iron,zinc and coenzyme Q10 are particularly affected by this additional requirement.
  
  But please don’t let all this information stress you out, that would be counterproductive! Pick out what is most important for you at the moment or what you can best implement; every little step counts!