Pre-menopausal diet/ Menopausal diet

Pre-menopausal diet/ Menopausal diet

Good Morning Sunshine ☀️, 

🌈 I am Claire, The Hive Eco Store's founder. 
I started The Hive early 2016 in the goal to offer affordable and clean diet. 
I am now 47 years, I have always been conscious of my diet (I am a runner) now I am even more mindful adding even more fatty fish, berries, leafy green, nuts to my diet. 
Below is my personal list of keep products I have in my pantry.
🍵 A good chunk of them can be found for minimal cost at The Hive ( olive oil, turmeric, spiriluna powder, beetroot powder, chlorella powder, mama powder, lemongrass powder, baobab powder, chia seeds, pumpkin seeds, flaxseeds...) 

🥗 A healthy and balanced diet is essential during the pre-menopausal years to support overall health and ease the transition into menopause. Here are some dietary guidelines specifically tailored to pre-menopausal women:

  1. Nutrient-Rich Foods: Focus on nutrient-dense foods that provide essential vitamins and minerals. Include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats in your diet.

  2. Calcium and Vitamin D: As mentioned earlier, calcium is crucial for bone health. Ensure you're getting an adequate amount of calcium from sources like dairy products (if tolerated), fortified plant-based milk, leafy greens, and canned fish with bones. Vitamin D aids in calcium absorption, so get some sunlight and consume vitamin D-rich foods or supplements as needed.

  3. Fiber: A diet rich in fiber can help regulate hormones and manage weight. Incorporate whole grains, legumes, fruits, and vegetables to increase your fiber intake.

  4. Lean Protein: Lean protein sources like poultry, fish, tofu, and beans are important for muscle maintenance, hormone regulation, and overall health.

  5. Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats are essential for hormone production and overall well-being.

  6. Phytoestrogens: These are plant compounds that can help balance hormones in the body. Foods like soy products, flaxseeds, and legumes contain phytoestrogens.

  7. Omega-3 Fatty Acids: These healthy fats have anti-inflammatory properties and may help manage hormonal fluctuations. Fatty fish (like salmon), flaxseeds, chia seeds, and walnuts are good sources of omega-3s.

  8. Antioxidants: Incorporate foods rich in antioxidants to protect your cells from damage and support overall health. Berries, dark leafy greens, and colorful vegetables are excellent choices.

  9. Iron: Ensure you're getting enough iron from sources like lean meats, beans, and fortified cereals to prevent iron-deficiency anemia.

  10. Hydration: Stay well-hydrated with water, herbal teas, and decaffeinated beverages. Proper hydration is important for overall health and can help with symptoms like hot flashes and night sweats.

  11. Limit Caffeine and Alcohol: Excessive caffeine and alcohol intake can worsen menopausal symptoms. Limit your consumption of both.

  12. Limit Processed and Sugary Foods: Processed and sugary foods can contribute to weight gain and other health issues. Minimize your intake of these foods.

  13. Consult a Healthcare Professional: Everyone's nutritional needs are different. It's a good idea to consult a healthcare professional or registered dietitian who can provide personalized guidance on nutrition and supplementation based on your individual health and hormone levels.

  14. Maintain a Healthy Lifestyle: In addition to your diet, focus on maintaining a healthy lifestyle that includes regular physical activity, stress management, and adequate sleep. These factors can greatly impact your well-being during the pre-menopausal years.

🌈 Remember, the pre-menopausal period can vary from person to person, so it's important to tailor your diet and lifestyle to your specific needs and symptoms. Consulting with a healthcare professional or dietitian can help you create a personalized plan that supports your health and well-being during this stage of life.

💗 PS: surround yourself with people who support you not matter what 💛, family, friends, community. 
On the picture Kary 🦄, we met in 2005 in HK and Anabelle 🦄 we met in KL in 2016 and ever since it has been one of my most precious friendship.

Yes, they are my unicorns, surround yourself with your unicorns.