How to Reduce Stress and Anxiety and Improve Your Sleep Naturally: A Holistic Approach

In today's fast-paced world, stress and anxiety can feel like constant companions, often impacting sleep and overall well-being. While occasional stress is a natural part of life, chronic stress and anxiety can lead to long-term health issues if left unchecked. Fortunately, there are holistic, natural ways to calm the mind, reduce stress, and improve sleep quality. Here’s how you can nourish your body, mind, and spirit to foster inner peace and achieve restful sleep.

1. Nourish Your Body with Stress-Relieving Foods

The food you eat directly impacts your mood and how well you manage stress. Focus on whole, nutrient-dense foods that can help balance hormones, stabilize blood sugar levels, and support the nervous system.

• Magnesium-rich foods: Magnesium is known as nature’s relaxant and helps calm the nervous system. Foods like dark leafy greens, pumpkin seeds, almonds, and avocados are excellent sources.

• Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help reduce inflammation and support brain health, aiding in the reduction of anxiety.

• Herbal teas: Chamomile, lemon balm, and lavender teas have calming properties that help lower stress levels and improve sleep quality

• Complex carbohydrates: Whole grains like quinoa, oats, and brown rice boost serotonin levels, a neurotransmitter that promotes feelings of well-being and relaxation

• Probiotics: Your gut is known as the "second brain," and maintaining a healthy gut flora can help reduce stress and anxiety. Include fermented foods like yogurt, kimchi, and sauerkraut to support gut health.

2. Use Herbs and Supplements to Calm the Mind

Certain herbs and supplements are well-known for their adaptogenic properties, meaning they help the body adapt to stress and promote balance.

• Ashwagandha: A powerful adaptogen that helps reduce cortisol levels (the body’s primary stress hormone) and calms anxiety.

• Rhodiola Rosea: Known for boosting energy and mental clarity while reducing the physical and emotional effects of stress.

• Passionflower: A natural sedative that can help calm anxiety and improve sleep quality.

• L-Theanine: Found in green tea, this amino acid promotes relaxation without causing drowsiness, making it ideal for managing anxiety during the day.

• Magnesium supplements: If you struggle to get enough magnesium from food, a supplement can help promote relaxation and muscle relaxation, which is beneficial before bedtime.

3. Cultivate a Daily Mindfulness or Meditation Practice

Meditation and mindfulness are powerful tools for reducing stress and anxiety. By training your mind to stay present, you reduce the tendency to dwell on future worries or past regrets, which can contribute to anxiety.

• Mindfulness meditation: Focus on your breath and let go of thoughts that arise, gently bringing your attention back to your breathing. This practice helps reduce cortisol levels and promotes calm.

• Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in the body. This technique not only eases physical tension but also helps you recognize where you’re holding stress in your body.

• Gratitude journaling: Writing down three things you’re grateful for each day can help shift your focus from stress and anxiety to positive aspects of your life, improving mental outlook and reducing anxious thoughts.

• Try Float Therapy: Sensory Deprivation or R.E.S.T (Restricted Environmental Stimulation Technique) is the practice of floating in body temperature water loaded with Epsom salts. The dark, calm and relaxing environment of the float tank has been proven to reduce cortisol/stress levels, improve sleep and promote overall wellness. Check out GoFloat Studios in Burlington! They offer a 6 week stress management class that is worth checking out!

4. Prioritize Sleep Hygiene

Your sleep environment and bedtime routine play a significant role in how well you rest. By creating an optimal environment for sleep, you can fall asleep faster and enjoy more restorative rest.

• Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Eliminate electronic devices at least an hour before bed, as blue light can interfere with the production of melatonin, the sleep hormone.

• Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your circadian rhythm, which improves sleep quality.

• Incorporate a calming bedtime routine: Engage in relaxing activities like reading, gentle yoga, or taking a warm bath to signal to your body that it’s time to wind down.

• Avoid stimulants before bed: Caffeine, sugar, and even alcohol can interfere with your ability to fall asleep. Try to avoid them in the late afternoon and evening.

5. Move Your Body to Release Tension

Exercise is one of the best ways to reduce stress, boost your mood, and improve sleep. Regular movement helps release endorphins—chemicals in the brain that act as natural painkillers and mood elevators.

• Yoga: This practice combines physical movement with mindfulness, which helps calm the mind while improving flexibility and reducing muscle tension.

• Walking in nature: Spending time outdoors in nature has been shown to lower stress levels and improve overall well-being. A simple walk in the park or forest can work wonders for reducing anxiety.

• Breathing exercises: Practice deep breathing or pranayama to calm the nervous system and reduce stress. Slow, diaphragmatic breathing lowers heart rate and blood pressure, promoting a sense of peace.

6. Cultivate Connection and Social Support

Human beings are social creatures, and isolation can exacerbate feelings of stress and anxiety. Building strong connections with friends, family, or a support group can provide comfort and help you manage stress more effectively.

• Reach out to loved ones: Simply talking through your feelings with a trusted friend or family member can provide emotional relief and help you gain perspective on what’s troubling you.

• Engage in activities that bring you joy: Whether it’s a hobby, volunteering, or spending time with loved ones, doing what makes you happy can alleviate stress and reduce anxiety.

7. Practice Self-Compassion

It’s easy to be hard on yourself, especially when life feels overwhelming. Practicing self-compassion involves treating yourself with kindness, understanding, and patience, just as you would a friend in need.

• Acknowledge your feelings: Instead of pushing away stress or anxiety, acknowledge it without judgment. This simple act can reduce the power these emotions hold over you.

• Create time for self-care: Whether it’s taking a day off to rest, reading a book, or pampering yourself with a home spa day, self-care is essential for managing stress and improving your mental health.

Final Thoughts

Managing stress and anxiety while improving sleep isn’t just about quick fixes but about cultivating long-term habits that promote balance and well-being. Through mindful eating, movement, relaxation techniques, and lifestyle adjustments, you can regain control over your stress and enjoy better sleep and peace of mind. By embracing a holistic approach, you’ll not only reduce stress but also build resilience to handle life’s inevitable ups and downs with greater ease. Take small steps daily, and remember to be patient with yourself as you explore what works best for your unique needs.

If you’re looking for more guidance on how to improve your nutrition and lifestyle to help manage stress and improve sleep, book your free 20 minute nutrition consult today!

Understanding Food Labels: A Holistic Nutritionist’s Guide

Navigating the grocery store aisles can often feel overwhelming, especially when faced with a number of different food labels boasting various health claims. As a holistic nutritionist, I believe that understanding these labels is crucial for making informed choices that align with your health goals. In this guide, I’ll break down the key components of food labels and offer tips on what to look for and avoid.

Key Components of Food Labels

1. Serving Size and Servings Per Container - The first thing to check on a food label is the serving size. This tells you the amount of food that the nutritional information applies to. It’s easy to overlook serving sizes and consume more calories and nutrients than intended. Pay attention to the number of servings per container, as a small package may contain multiple servings.

2. Calories - While not the only factor in a healthy diet, knowing the calorie content helps manage weight and energy levels. Remember, quality matters as much as quantity; aim for nutrient-dense foods that provide more nutrients, vitamins and minerals per calorie.

3. Ingredient List - Ingredients are listed in descending order by weight. The first few ingredients make up the majority of the product. Look for whole foods and recognizable ingredients, and avoid products with a long list of chemicals, additives, and artificial colours or flavours.

4. Macronutrients: Carbohydrates, Protein, and Fat:
        •       Carbohydrates: Look for whole grains and fibre-rich foods. Aim for complex carbs like oats, quinoa, and whole wheat, and be cautious of added sugars.
        •       Protein: Ensure a balance of plant-based and lean animal proteins. Beans, legumes, nuts, seeds, tofu, chicken, turkey, fish, etc. are excellent choices.
        •       Fat: Focus on healthy fats such as those found in avocados, nuts, seeds, and olive oil. Limit saturated and trans fats, often listed as hydrogenated oils.

5. Fibre - Fibre is essential for digestive health and can help regulate blood sugar levels. Look for foods with at least 3-5 grams of fibre per serving, and choose whole, unprocessed foods for the best sources.

6. Sugar - Added sugars can be hidden in many processed foods. Aim for foods with minimal added sugars, and check for sugar by different names such as high fructose corn syrup, cane sugar, and molasses. Natural sugars found in fruits and dairy are preferable to added sugars.

7. Sodium - High sodium intake is linked to hypertension and cardiovascular issues. The recommended daily limit is less than 2,300 milligrams for most adults. Opt for low-sodium or sodium free versions of processed foods and enhance flavours with herbs and spices instead.

8. Vitamins and Minerals - Check the Percent Daily Value (%DV) for key nutrients like vitamin D, calcium, iron, and potassium. These nutrients are vital for maintaining various bodily functions, and a higher %DV indicates a better source of these nutrients.
9. Health Claims - Terms like “natural,” “organic,” and “non-GMO” can be confusing. Here’s a quick rundown:
        •       Natural: This means minimal processing, but it’s not strictly regulated.
        •       Organic: Certified organic products follow strict guidelines, avoiding synthetic pesticides and fertilizers.
        •       Non-GMO: These products do not contain genetically modified organisms, but this doesn’t necessarily mean they’re healthier.

Tips for Holistic Shopping

• Shop the Perimeter: The outer edges of grocery stores typically contain fresh produce, meats, and dairy, which are less processed and more nutrient-dense.

• Cook More at Home: Preparing meals at home wth wholesome healthy ingredients will allow you to control what is going into your meals and what you’re consuming.

• Make a Grocery List: Plan what groceries you need a head of time and try to stick to your list.

• Don’t Shop Hungry: Be sure to eat before you go shopping, this will help prevent you from filling your cart with unplanned and potentially unhealthy foods.

• Listen to Your Body: Pay attention to how different foods make you feel and adjust your diet to support your individual needs.

Understanding food labels is a powerful tool in taking control of your health. By focusing on whole, unprocessed foods and being mindful of what you put in your body, you can make choices that nourish and sustain you. Remember, the journey to holistic health is a marathon, not a sprint. Happy shopping!

By incorporating these tips and insights into your grocery shopping routine, you can make more informed choices that support your overall well-being. Your journey to holistic health starts with understanding the food you eat, one label at a time.

If you are looking for more guidance on how to make healthy food choices that will help you reach your wellness goals, book your free 20 minute nutrition consult today!

Harnessing the Power of Fibre: A Holistic Approach to Optimal Health

In the realm of nutrition, few elements hold as much importance as fibre. Often overlooked, fibre plays a crucial role in maintaining overall health and well-being. From supporting digestive function to promoting heart health, the benefits of fibre are abundant and diverse. In this blog post, we'll delve into the significance of fibre in our diets and explore practical ways to incorporate more fibre-rich foods into your daily routine.

Understanding Fibre:

Fibre is a type of carbohydrate found in plant-based foods that the body cannot digest. It comes in two main forms: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract, helping to regulate blood sugar levels and lower cholesterol. Insoluble fibre, on the other hand, adds bulk to stool and promotes regular bowel movements, thus preventing constipation and maintaining gut health.

the health benefits of fibre:

1. Promotes Digestive Health: Fibre adds bulk to stool, preventing constipation and promoting regular bowel movements. It also nourishes the beneficial bacteria in the gut, supporting a healthy microbiome.

2. Manages Blood Sugar Levels: Soluble fibre slows down the absorption of sugar, helping to stabilize blood glucose levels and reduce the risk of type 2 diabetes.

3. Supports Heart Health: High-fibre diets have been linked to a lower risk of heart disease by reducing cholesterol levels and improving heart health markers.

4. Aids Weight Management: Fibre-rich foods are typically low in calories but high in volume, helping you feel full and satisfied, which can aid in weight management and prevent overeating.

5. May Reduce the Risk of Certain Cancers: Some studies suggest that fibre-rich diets may lower the risk of colorectal cancer and other types of cancer, although more research is needed in this area.

How to Get More Fibre in Your Diet:

1. Load Up on Fruits and Vegetables: Aim to fill half your plate with vegetables at every meal and incorporate 2-3 servings of fruit each day. These nutrient-dense foods are rich in fibre, vitamins, and minerals essential for overall health.

2. Choose Whole Grains: Go for whole grains such as quinoa, brown rice, oats, and whole wheat bread and pasta over refined grains. These foods retain their natural fibre content and provide sustained energy.

3. Snack on Nuts and Seeds: Incorporate nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds into your snacks and meals for an extra boost of fibre and healthy fats.

4. Legumes and Beans: Beans, lentils, and chickpeas are excellent sources of fibre, protein, and complex carbohydrates. Add them to soups, salads, and stews for a hearty and nutritious meal.

5. Be Mindful of Portion Sizes: While fibre is essential for good health, it's essential to increase your intake gradually and drink plenty of water to prevent digestive discomfort.

Incorporating fibre-rich foods into your diet doesn't have to be complicated. By making simple swaps and focusing on whole, plant-based foods, you can harness the power of fibre to support your overall health and well-being. Remember, small changes can lead to significant results when it comes to nourishing your body from the inside out.

If you are looking for some guidance and support to make a healthy change to your diet and lifestyle, reach out to Steph, holistic nutritionist! Steph works with clients across Canada and the U.S.

Spring into Wellness: 10 Tips from a holistic nutritionist for Renewed Health

As the vibrant colours of spring bloom around us, it's the perfect time to rejuvenate our health and embrace a fresh start. As a holistic nutritionist, I believe in nourishing the body, mind, and soul for optimal well-being. Here are some tips to help you blossom into a healthier version of yourself this spring.

Tips for Healthy Living:

1. Enjoy Seasonal Produce: Spring brings an abundance of fresh fruits and vegetables. Incorporate seasonal produce like leafy greens, asparagus, strawberries, and artichokes into your meals. These foods are not only delicious but also packed with essential nutrients to support your health.

2. Cleanse with Whole Foods: Spring clean your diet by focusing on whole, unprocessed foods. Minimize consumption of refined sugars, processed foods, and unhealthy fats. Go for nutrient-dense foods like whole grains, lean proteins, nuts, seeds, fruits, vegetables, and legumes to nourish your body from the inside out.

3. Prioritize Mindful Eating: Slow down and savor your meals mindfully. Pay attention to your body's hunger and fullness cues and aim to eat in a relaxed environment. Mindful eating can help prevent overeating, improve digestion, and enhance your relationship with food.

4. Nourish Your Gut: Support your gut health by incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kombucha into your diet. A healthy gut microbiome is essential for proper digestion, immune function, and overall health. A probiotic is always good to include as well.

5. Move Your Body Outdoors: Take advantage of the longer days and warmer weather by getting active outdoors. Whether it's going for a brisk walk, cycling through the park, or practicing yoga in nature, spending time outdoors can boost your mood, energy levels, and overall well-being.

6. Practice Stress Management: Spring is a time of renewal and growth, but it can also bring stress as we juggle various responsibilities. Prioritize stress-reducing activities like meditation, deep breathing exercises, journaling, or spending time in nature to promote relaxation and mental well-being.

7. Get Adequate Sleep: Don't underestimate the importance of quality sleep for your health. Aim for 7-9 hours of sleep per night to allow your body to rest, repair, and recharge. Establish a relaxing bedtime routine and create a conducive sleep environment to optimize your sleep quality.

8. Hydrate with Herbal Teas: Say goodbye to winter's heavy beverages and welcome lighter options like herbal teas. Hydration is key for overall health, and herbal teas not only keep you hydrated but also offer various health benefits. Try options like peppermint, chamomile, or dandelion root for a refreshing twist. In addition to this, be sure to drink lots of water each day!

9. Stay Connected with People: Surround yourself with supportive friends, family, and community members who uplift and inspire you on your health journey. Social connections are vital for mental and emotional well-being, so make time for meaningful interactions with your loved ones.

10. Listen to Your Body: Above all, listen to your body's needs and honor them with kindness and compassion. Tune in to how different foods, activities, and lifestyle choices make you feel, and make adjustments accordingly. Your body is your best guide on the path to optimal health.

This spring, let's embrace the season of renewal and commit to nurturing our health holistically. By nourishing our bodies, minds, and souls with wholesome foods, mindful practices, and self-care rituals, we can cultivate a vibrant and thriving life.

If you’re looking for the daily guidance, support, and accountability to help you reach your wellness goals this spring, reach out to Steph, holistic nutritionist, and start your journey to better health.

Here's to a season of wellness, growth, and abundant vitality!

Get the Daily Support You Need to Reach Your Weight Loss and Overall Health Goals with a Registered Holistic Nutritionist!

As a Registered Holistic Nutritionist, I strive every day to help my clients lead a healthier, more active, and vibrant lifestyle. My goal is to provide my clients with the nutritional knowledge and tools necessary to create a healthy balanced diet and a state of overall wellbeing. I work every day to ensure that my clients are focused, happy and on track to reach their weight loss and overall health goals.

I recognize that each and every person that I work with is unique, and that they all have very different needs. Through an in depth initial assessment followed by daily contact and support, we work together to create a healthy balanced diet that my clients will enjoy and be able to maintain long term. It’s this daily communication that is the key to my client’s success, as they are held accountable each and every day for the choices that they make!

By providing my clients with the knowledge and tips necessary to improve their health and to reach their personal goals, my clients soon become their own expert and are capable of continuing independently with their journey to better health and happiness. 

Thrive’s programs are completely customized to you and your personal health and wellness goals. Your nutritional program is based on incorporating a variety of natural whole foods into your diet, reducing/eliminating processed and refined foods, and educating you on proper food combining and portion control to ensure that you are making a true lifestyle change that you will enjoy and be able to maintain long term. 

What Does Thrive’s Customized Online Nutrition Program Entail?

A NUTRITION PLAN CUSTOMIZED FOR YOUR GOALS

·       Initial Nutritional Assessment for You to Keep

·       Nutrition Plan/Guidance Customized for Your Goals

·       Grocery Lists & Shopping Tips

·       Pantry Points & Kitchen Clean Out

·       Customized Meal Plans (when requested) 

ACCOUNTABILITY TO KEEP YOU ON TRACK

·       Daily Online Support Through Email and Text to Answer Your Questions

·       Frequent Diet Review and Suggestions

·       Weekly or Bi-Weekly Phone Calls or Video Meetings to Touch Base (if needed)

·       Weekly Weight-In & Program Evaluation 

EDUCATION & TIPS TO HELP YOU MAINTAIN SUCCESS

·       Reading and Understanding Food Labels

·       How to Eat Healthy on the Run/When Dining Out

·       Recommendations on Supplemental Protocol

·       Exercise Advice and Customized Workout Programs

The initial written assessment will provide you with constructive feedback based on your current eating habits and lifestyle, and will also address any health concerns, food sensitivities and other challenges that you may have. The assessment will also contain a lot of great suggestions, tips, and recipes to get you started.

The program duration is customizable, with 6, 8, 12 or 24 week programs available depending on your needs and goals. The program is available to clients from across Canada. The online program piece makes it easy for us to work together no matter where you are located. 

With the online nutrition program, I will provide you with daily guidance, support, and motivation along with the knowledge and accountability to keep you on track as you embark on your health and wellness journey. Together we will get you to where you want to be!

Reach out today to learn more about Thrive’s customized nutrition programs and how working with a registered nutritionist can help you reach your goals and improve your overall health through nutrition and lifestyle changes!

Banish the Bloat: 10 Natural Tips to Reduce Gas and Discomfort

Gas and bloating, while common, can be uncomfortable and sometimes embarrassing. These symptoms often result from the body's natural digestive processes, but they can also be influenced by various factors such as diet, lifestyle, and underlying health conditions. As a registered holistic nutritionist, I'm here to shed light on the causes of gas and bloating and provide you with natural tips to prevent and alleviate these symptoms.

Understanding the Causes of bloating:

1.    Diet - One of the primary contributors to gas and bloating is the foods you consume. Certain foods, like legumes and cruciferous vegetables, are notorious for causing gas due to their high fiber and carbohydrate content. Other culprits include carbonated drinks, artificial sweeteners, and fried or fatty foods.

2.    Eating too much food – overeating can lead to gas, bloating and discomfort – be mindful of your portions.

3.    Swallowing Air - We all swallow small amounts of air when we eat and drink. However, some people swallow more air, especially when they eat too quickly, chew gum, or drink through a straw. This excess air can build up in the stomach causing bloating.

4.    Digestive Disorders - Conditions like irritable bowel syndrome (IBS), lactose intolerance, and celiac disease can cause chronic bloating and gas. If you suspect you have a digestive disorder, consult a healthcare professional for diagnosis and guidance.

Natural Tips to Reduce Gas and Bloating:

1.    Mindful Eating - Slow down and chew your food thoroughly. Try to avoid distractions and focus on your meal. This reduces the amount of air you swallow and aid in digestion.

2.    Eat Small, Frequent Meals - Eating smaller, more frequent meals can be easier on your digestive system than three large ones. Do not eat until you’re full – pay attention to your hunger cues.

3.    Identify & Avoid Trigger Foods - Identify foods that commonly trigger gas and bloating and limit their consumption. Keeping a daily food log will be very helpful in identifying these trigger foods and reporting what symptoms they produce. Some foods that may cause bloating and discomfort include onions, garlic, legumes, whole grains, dairy (lactose) and cruciferous vegetables (ex. Broccoli, brussels sprouts, arugula, Bok choy, cabbage, cauliflower, etc.). After removing the culprits from your diet, slowly reintroduce them one at a time and see how you feel.  

4.    Fiber Rich Diet - While high-fiber foods can cause gas initially, they promote overall digestive health. Gradually increase your fiber intake to allow your gut to adjust.

5.    Soak, Sprout or Boil Certain Foods - this can help break down the hard to digest carbohydrates found in various foods such as beans, legumes, nuts, seeds, and whole grains. 

6.    Probiotics - Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet to support a healthy gut microbiome. A probiotic supplement would be beneficial as well.

7.     Hydration - Drink plenty of water throughout the day. Staying hydrated helps the digestive process run smoothly. Aim for 1.5-2 L of water each day – more if you’re active. Tea is a great way to hydrate as well. Ginger and peppermint teas are known for their digestive benefits. Sip on these after meals to help prevent bloating.

8.    Sugar Alcohols – these are ingredients typically found in things like chewing gum and sugar free foods. These are fermented in the large intestine bacteria found in the gut and can cause gas and bloating in some individuals. Avoid or reduce your intake of sugar alcohols including mannitol, sorbitol, and xylitol. Erythritol may be better tolerated.

9.    Regular Exercise - Physical activity can help prevent constipation, encourage gas clearance, and promote healthy digestion. Get out for a walk or move as much as you can throughout the day!

10. Digestive Enzymes - supplementing with digestive enzymes can help breakdown the carbohydrates, fasts and proteins in the food you’re eating that your body may be struggling to digest. Be sure to consume digestive enzymes before you eat your meal, so they have a change to get to your stomach before your meal.

Conclusion:

Gas and bloating can be managed through mindful dietary choices and lifestyle adjustments. While the occasional discomfort is normal, persistent, or severe symptoms should be evaluated by a healthcare professional. By incorporating these natural tips and paying attention to your body, you can banish bloating and enjoy a happier, healthier digestive system. Remember, it's essential to find what works best for you and your unique needs when it comes to preventing gas and bloating.

Working with a holistic nutritionist would be beneficial in helping you identify your triggers and improving your overall health. As a registered holistic nutritionist, I provide my clients with the support, guidance, and daily food log review as well as a customized plan to help keep them on track and feeling good! Reach out today to learn more about how Steph, registered holistic nutritionist, can help you banish your bloat and improve your overall health!

Menopause: Nutrition and Lifestyle Tips from a Registered Holistic Nutritionist

Menopause can be a challenging phase of life with lots of unpleasant symptoms and feelings to navigate. The hormonal changes that occur during menopause can cause a number of unpleasant symptoms including hot flashes, night sweats, poor sleep, dry skin, and mood swings, anxiety, to name a few! As we age our metabolism also slows making it harder to lose weight; carrying extra weight can increase your risk of heart disease and stroke, diabetes as well as other health conditions. During menopause, the decline in estrogen levels can also have a negative impact on bone density, therefore increasing the risk of fractures. The good news is there are lots of changes that you can make to your diet and lifestyle that may help alleviate some of these symptoms and reduce your risk of various health issues, which can make the transition a little easier. Consuming a balanced diet filled with whole foods such as fruits, vegetables, whole grains, legumes, lean protein, healthy fats, and low fat dairy products and reducing processed foods, added sugars, saturated fats, and refined carbohydrates is a good place to start.

Food & Nutrients To Include During Menopause

1.    Healthy Fats – omega 3 fatty acids have anti-inflammatory properties that can be beneficial for women going through menopause. These healthy fats can help improve heart and bone health and can also help balance your mood. Omega 3’s can be found in foods such as walnuts, chia seeds, flax seeds, hemp seeds, salmon, sardines, herring, trout, and mackerel. Other healthy fats include things like avocado, olive oil, nuts, and seeds, etc. which are also great to incorporate. Supplementing with an omega 3 would be a good option as well – find a natural product with a high amount of EPA and DHA omega 3’s.

2.    Calcium & Vitamin D – consume foods rich in calcium and vitamin D in small amounts throughout the day to support bone health. Low fat dairy products in moderation are a good addition - milk, yogurt, and cheese. Calcium/vitamin D fortified foods can be beneficial as well. Vitamin D will help with the absorption of calcium, this can be found in fatty fish (tuna, salmon, swordfish, sardines, etc.), cod liver oil, fortified foods, and egg yolk. The sunshine is great too! In some cases, if you don’t find you’re getting enough of these vitamins/minerals through your diet, a calcium/magnesium and vitamin D supplement would be ideal to further support bone health.

3.    Fruits and Vegetables – these are loaded with antioxidants and other nutrients that are great for overall healthy. Fruit and veggies are also full of fibre which can help you feel satiated and prevent overeating. Load up on berries, broccoli, spinach, kale, sweet potato, citrus fruits, bell peppers, tomatoes, carrots, eggplants, and cherries. Include lots of dark greens and rich colourful fruits and veggies in your day.

4.    Whole Grains – consuming whole grain fibre rich foods throughout the day will help keep your blood sugars stable, keep you regular and will also help to keep you satiated. Include foods such as brown rice, wild rice, oatmeal, barley, millet, popcorn, whole wheat/grain breads, quinoa, rye, etc. Aim for 20-25g of dietary fibre/day.

5.    Protein – try to incorporate lean protein into each meal and snack throughout the day. This will help maintain muscle mass, balance your blood sugars, and help to prevent bone degeneration. Great sources of protein include eggs, turkey, chicken, lean beef, fish, seafood, tofu, legumes, and nuts/seeds. Incorporating a good quality protein powder or collagen powder is a great way to get more protein in throughout the day as well. Aim to get 20-25 grams of protein with each meal and some with each of your snacks throughout the day.

6.    Legumes – a great source of protein and fibre which will help keep your blood sugars stable. Try to include some chickpeas, beans, lentils, soy, peas, and edamame into your diet. You can throw some beans/lentils on your salad, make a warm lentil soup, or incorporate hummus with raw veggies for a snack.

7.    Water – it is very important to start hydrated during menopause (and every other stage of your life!). This will help you manage your weight and also help the body flush out toxins and hold onto healthy nutrients. Aim for a good 1.5 – 2L of water/day.

8.    Phytoestrogens – phytoestrogens have a number of health benefits and may help alleviate menopausal symptoms. Soybeans, chickpeas, beans, cabbage, spinach, garlic, onion, sprouts, flaxseeds, barley, grapes, berries, pear, peanuts, plums, apples, green/black tea are good sources of phytoestrogens.

Foods to Avoid During Menopause

1.    Refined Carbohydrates – these types of foods can exacerbate menopause symptoms including night sweats, hot flashes, anxiety, mood swings, and sleep issues. Skip the white bread, white rice, white pasta, crackers, baked goods and choose whole grains more often.

2.    Added Sugars – reducing foods with added sugars can help increase your energy, balance hormones, and control your blood sugars. Try to avoid things like candy, sweets, baked goods, soda, sugary drinks, fruit juices, etc. Always look at the ingredient list for added sugars when you’re purchasing a product.

3.    Saturated Fats – limiting your intake of high fat foods will be beneficial for your overall health and can also help improve your mood during menopause. Be mindful of foods that are high in saturated fats: full fat dairy, red meats, poultry skin, fried foods, fast foods, baked goods, processed cookies/snacks.

4.    Processed Foods – foods such as deli meats, chips, cookies, and other bake goods may taste great, but they are also typically higher in sodium, sugars and fats which can lead to bloating and water retention and may have a negative impact on your blood pressure/cardiovascular health.

5.    Spicy Foods – these types of foods can worsen hot flashes. If you’re experiencing hot flashes, it may be best to reduce or eliminate spicy foods from your diet (hot peppers, cayenne pepper, jalapenos, etc.). Pay attention to how you feel when you eat certain foods and adjust your diet where needed.

6.    Caffeine – too much caffeine may worsen anxiety, increase stress, cause irritability, and promote headaches. Be mindful of how much caffeine you’re having in a day and what you’re adding to it. Choosing decaf and herbal teas may be a better option if you find caffeine is causing you issues.

7.    Alcohol – enjoy in moderation! A glass of wine a few times a week won’t hurt, just be mindful of how much you’re having. Too much alcohol can lead to poor food choices, increased anxiety, worsened hot flashes, and may interfere with your sleep.

8.    High Sodium Foods – high salt foods may be linked to reduced bone density and increased risk in developing high blood pressure. High salt intake can also lead to dehydration which can make some menopause symptoms worse. Keep your sodium intake to <2000mg/day.

Lifestyle Suggestions For Menopause:

1.    Stay active - bone health, weight control and mental health will all benefit from regular physical activity. Try to incorporate some strength training and cardio workouts throughout your week. Even a walk outside will do the trick! The more muscle you have, the higher your metabolism and the more calories you will burn at rest. Aim for a at least 30 minutes of exercise 5 days/week (2 of these workouts including resistance training). Stretching and yoga are great as well!

2.    Manage your stress- changes in hormones can have a negative impact on your mental health. You may experience more mood swings, stress, anxiety, and signs of depression. Finding ways to reduce and manage your stress each day will be beneficial in helping you through this transition. Guided mediations, breathing techniques, exercise, spending time in nature, and yoga are all great things you can try to find some calm in your day. Essential oils are great too!

3.    Focus on eating 3 balanced meals and 1-2 snacks/day to ensure that you’re getting the nutrients that your body needs. Be mindful of your portions and choose nutrient dense foods as often as you can – foods loaded with vitamins, minerals, fibre, and other nutrients that will fuel and support your body.

4.    Get into a good sleep routine. While you’re going through menopause, you may notice that you have issues falling asleep or staying asleep. Hot flashes and changes in mood can impact this. A good sleep routine is very important! Try to go to bed and wake up at the same time each day. Take some time to wind down before you go to sleep – dim the lights, read a book, have a bath, or listen to some relaxing music. Keep your bedroom at a comfortable temperature. Try not to eat, exercise, or consume caffeine close to bedtime. Lavender essential oils, guided sleep meditations or sleep sounds may be beneficial as well.

In Conclusion

Take care of you during this time of your life, focus on self-love and self-care. Make healthy food choices as often as you can and stay active. By following some of the tips above, my hope is that you will find some relief and that you will be able to go through this change with more comfort and ease all while improving your overall health and wellbeing. Listen to your body and adjust things as needed, take things one day at a time and stay focused on your goals.

The information available online on menopause and nutrition can be very overwhelming and hard to navigate alone. You may consider working with a registered holistic nutritionist to help guide and support you through this transition. Having someone to talk to and rely on can make the process easier and may help relieve some of that extra stress you have surrounding the topic. As a holistic nutritionist, I have worked with a number of women to help them achieve their weight loss goals and to alleviate symptoms associated with menopause. My goal is to provide you with the daily support and knowledge that you need to feel better and to be successful on your journey.

If you feel that you need the added support and a personalized nutrition program to help you during this stage of your life, feel free to reach out to learn more about my programs and how I can help. I offer daily online coaching which makes it easy to reach your goals from the comfort of your own home, along with the accountability to help keep you on track.