Thanks to my friend from high school, I have been researching the best diet for experiencing "the change". Although I have yet to begin any symptoms, such as hot flashes and such, I am preparing early for the hormonal havoc. And lucky for me, and for you all, the diet recommended by most experts on menopause is about as close to the Zone as another diet can get!
Now why would this be? Simply because the Zone diet has been designed from the start to control hormonal fluctuations. After all, the insulin response is a HORMONAL response. Hunger and satiety are controlled by HORMONES. And menopause is yet another HORMONAL event.
So what are the specific recommendations for a diet which balances your hormones? First and foremost, protein is key. You need to eat a small amount of protein (3-4 ounces for a meal; 1-2 ounces for a snack) with every meal and snack. Protein helps to stabilize blood sugar levels which prevents symptoms like hot flashes, depression, and mood swings.
Spicy foods, chocolate, caffeine, and alcohol can also trigger hot flashes, so it is important to notice your own particular triggers. You may need to cut back or possibly avoid these for a period of time.
Healthy fats are an absolute essential for the production of hormones, so a low-fat diet is to be avoided. Be sure to get plenty of the healthy fats from fish, olive oil, grass-fed butter, free-range eggs, avocado, nuts, and seeds.
Refined carbohydrates such as bagels, muffins, cookies, cakes, and all products made from refined wheat flour and sugar are to be avoided. These high-glycemic carbs will raise your blood sugar quickly, tending to cause emotional swings and a subsequent drop in energy levels, not to mention weight gain. Substitute fresh veggies and low-glycemic fruits for those refined carbs.
And cranberry juice, the kind with NO added sugar or sweeteners, is highly recommended. Cranberry juice helps ward off urinary tract infections. It also protects from stomach ulcers. The same bacteria-blocking mechanism stops plaque from gathering on your gums, helping to prevent gum disease. Cranberries rank as one of the best sources of antioxidants which protect against heart disease, strokes, and cancer. On top of all this, cranberry juice appears to assist the body in absorbing Vitamin B-12, preventing deficiencies of this important nutrient. But remember to avoid products which add sugar or other fruit juices to the cranberry product. Unadulterated, pure cranberry juice is extremely sour and tart, so I recommend starting with a very small amount and mixing it with plain water.
If you are interested in researching for yourself, there are many excellent books out there. I have relied on Before the Change: Taking Charge of your Perimenopause by Ann Louise Gittleman. I have also read and would recommend highly The Wisdom of Menopause by Dr. Christiane Northrup. There are a couple more menopause books which I plan to read and I'll give you all an update when I have more information!
Now why would this be? Simply because the Zone diet has been designed from the start to control hormonal fluctuations. After all, the insulin response is a HORMONAL response. Hunger and satiety are controlled by HORMONES. And menopause is yet another HORMONAL event.
So what are the specific recommendations for a diet which balances your hormones? First and foremost, protein is key. You need to eat a small amount of protein (3-4 ounces for a meal; 1-2 ounces for a snack) with every meal and snack. Protein helps to stabilize blood sugar levels which prevents symptoms like hot flashes, depression, and mood swings.
Spicy foods, chocolate, caffeine, and alcohol can also trigger hot flashes, so it is important to notice your own particular triggers. You may need to cut back or possibly avoid these for a period of time.
Healthy fats are an absolute essential for the production of hormones, so a low-fat diet is to be avoided. Be sure to get plenty of the healthy fats from fish, olive oil, grass-fed butter, free-range eggs, avocado, nuts, and seeds.
Refined carbohydrates such as bagels, muffins, cookies, cakes, and all products made from refined wheat flour and sugar are to be avoided. These high-glycemic carbs will raise your blood sugar quickly, tending to cause emotional swings and a subsequent drop in energy levels, not to mention weight gain. Substitute fresh veggies and low-glycemic fruits for those refined carbs.
And cranberry juice, the kind with NO added sugar or sweeteners, is highly recommended. Cranberry juice helps ward off urinary tract infections. It also protects from stomach ulcers. The same bacteria-blocking mechanism stops plaque from gathering on your gums, helping to prevent gum disease. Cranberries rank as one of the best sources of antioxidants which protect against heart disease, strokes, and cancer. On top of all this, cranberry juice appears to assist the body in absorbing Vitamin B-12, preventing deficiencies of this important nutrient. But remember to avoid products which add sugar or other fruit juices to the cranberry product. Unadulterated, pure cranberry juice is extremely sour and tart, so I recommend starting with a very small amount and mixing it with plain water.
If you are interested in researching for yourself, there are many excellent books out there. I have relied on Before the Change: Taking Charge of your Perimenopause by Ann Louise Gittleman. I have also read and would recommend highly The Wisdom of Menopause by Dr. Christiane Northrup. There are a couple more menopause books which I plan to read and I'll give you all an update when I have more information!
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