How Nutrition Can Help Menopause

Turmeric immunity 

• Turmeric: potent anti-inflammatory and antioxidant properties, turmeric may help alleviate joint pain and reduce oxidative stress, which can be particularly beneficial during menopause when inflammation tends to increase. Its active compound, curcumin, can also help support mood by promoting healthy brain function and may also alleviate common menopausal symptoms. 
• Vitamin D: adequate levels of vitamin D are essential for bone health, especially during menopause when the decline in estrogen can lead to a decrease in bone mineral density. Vitamin D3 also supports immune function, helping to reduce the risk of infections and supporting overall health.

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Ginger+

• Ginger: known for its digestive and anti-nausea properties, ginger may also help reduce inflammation and improve circulation, which can support overall cardiovascular health during menopause. It may also alleviate common menopausal symptoms like hot flashes.
• Zinc: Zinc is essential for maintaining a healthy immune system and plays a role in skin health, wound healing, and hormone regulation. Zinc may also support better sleep quality and mood.
• Vitamin C: A powerful antioxidant, vitamin C supports immune function and skin health by promoting collagen synthesis. This is particularly beneficial during menopause, as collagen production tends to decrease, leading to drier skin.

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Sleep 

• Tryptophan: An amino acid that serves as a precursor to serotonin and melatonin, tryptophan can help support mood balance and sleep quality, which are often disrupted during menopause.
• Kiwi: Rich in serotonin and antioxidants, kiwi has been shown to support better sleep quality and duration. It also provides a boost of vitamin C, promoting collagen production and immune health.
• Cherry: Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles, making them beneficial for improving sleep onset and quality. Improved sleep can help manage other menopause-related symptoms like fatigue and irritability.

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Perform

• Beetroot Juice: Beetroot is rich in dietary nitrates, which are converted to nitric oxide in the body, promoting better blood flow and cardiovascular health. This is particularly relevant for menopausal women, as cardiovascular risk tends to increase post-menopause.
• Nitrates: Nitrates help reduce blood pressure and support exercise performance by enhancing oxygen delivery to muscles, which can combat fatigue and support physical activity, a key aspect of maintaining health during menopause.

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Balanced greens

• Spinach & Kale: rich in vitamins K and C, magnesium, and plant-based iron, these greens support bone health, energy production, and antioxidant protection.
• Ginger: Adds anti-inflammatory and digestive benefits.
• Apple & Cucumber: Low-calorie hydrating ingredients that support digestive health and provide a refreshing base.
• Lime: A good source of vitamin C, which supports immune function and skin health.

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Lean greens

• Cucumber & Lettuce: Low-calorie ingredients that offer hydration and are easy on the digestive system, making them ideal for supporting gut health and hydration.
• Spinach & Kale: Packed with vitamins and minerals, these greens help maintain bone density and support heart health.
• Lemon: Adds a dose of vitamin C for immunity and collagen support.
• Ginger: Further supports anti-inflammatory and immune-boosting benefits.
• Low calorie: can help with weight management during the menopause, where metabolic rate declines. 

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Gut health berries

• Prebiotics & Probiotics: Supporting gut health is crucial during menopause, as changes in hormone levels can disrupt the balance of gut bacteria, leading to digestive issues. A healthy gut microbiome is also linked to better mood, immunity, and nutrient absorption.

Polyphenols: Found in berries, polyphenols have been shown to support cardiovascular health, improve blood sugar regulation, and reduce inflammation. Polyphenols also promote the growth of beneficial gut bacteria, enhancing overall digestive health.

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