The festive season is a time to celebrate, connect with loved ones, and enjoy indulgent food and drink. However, for women experiencing menopause, this time of year can bring added challenges, such as bloating, fatigue, hot flushes, and disrupted sleep all of which can be worsened by overindulgence.
The good news? You can enjoy Christmas while staying mindful of your nutrition and supporting your body’s needs. Here are simple, practical tips to help you feel your best before Christmas.
Before Christmas: Nourish and Prepare
1. Start Your Day with Balance
Why it matters: A balanced breakfast sets the tone for the day, stabilising blood sugar levels and reducing cravings later on.
Try this:
Porridge oats topped with a sprinkle of cinnamon, chia seeds, and a handful of berries.
A protein-packed smoothie with spinach, flaxseeds, half a banana, and almond milk.
2. Stay Hydrated: Hydration is crucial for managing symptoms like fatigue and bloating, which can worsen with alcohol and salty foods. Aim for at least 8 glasses of water daily.
Add a slice of lemon, cucumber, or fresh mint for a festive twist.
Swap caffeinated drinks for herbal teas like peppermint or ginger, which aid digestion.
3. Prioritise Protein and Fibre: Fibre helps keep your digestion moving, while protein stabilises energy levels and reduces cravings for sugary snacks.
Include foods such as chickpeas, lentils, nuts, seeds, oats, salmon, turkey, and leafy greens.
Snack smart: A handful of nuts and dried cranberries, or hummus with sliced carrots, is both filling and nutritious.
4. Focus on Gut Health: A healthy gut is key to managing bloating and digestion. In the lead-up to Christmas, include foods that support gut health:
Probiotic-rich options like yoghurt, kefir, or fermented vegetables (e.g., sauerkraut).
Prebiotic foods like oats, garlic, and bananas feed good gut bacteria.
5. Plan Light, Nutrient-Dense Meals: In the days leading up to Christmas, focus on light, wholesome meals to give your digestive system a break.
Think nourishing soups, salads with lean protein, and steamed vegetables.
Example meal: Baked salmon with roasted broccoli, sweet potatoes, and a squeeze of lemon.
Tomorrow, we'll share tips on how to manage during Christmas!
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