The holiday season can be a tricky time for women going through menopause, especially when it comes to managing weight.
Joanna Lyall, nutritional expert and The Better Menopause founder explains your gut health could hold the key to a slimmer Christmas.
Lyall told The Express: “If you’re a woman with menopause symptoms, you may want to look at balancing your gut health first.
“Probiotics and diet are good place to start, as you’re likely to see an improvement within weeks.”
She added: “Most women do not realise that gut health and menopause symptoms are intrinsically linked, and a happy gut is the foundation for good health.”
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Research by The Better Menopause shows that 30 percent of women are in the perimenopausal or postmenopausal stage, and a whopping 75 percent of them face unwanted symptoms.
Recognising this, The Better Menopause has launched The Better Gut, the first scientifically developed gut health probiotic, designed to help with different menopausal stages.
9 practical tips for supporting gut health and weight management during the festive season:
1. Intermittent Fasting: Give your gut a break by leaving a 12-hour gap between your evening meal and breakfast. If you eat dinner later, shift the window to 10pm until 10am.
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2. Mindful Alcohol Choices: Opt for cleaner spirits like Tequila or vodka, and moderate your alcohol intake. Alternate with sparkling water and lime for better sleep.
3. Probiotic Support: Take The Better Gut probiotic and a magnesium glycinate supplement at night for improved sleep and gut health.
Lyall explains: “Taking probiotics can be a very effective way to improve the gut microbiome. This in turn, may alleviate symptoms like bloating, disrupted sleep, indigestion, low mood and hot flushes.”
4. Nutrient-Rich Eating: Have good fats and protein while drinking to slow down sugar absorption and avoid blood sugar spikes.
5. Non-Alcoholic Options: Choose non-alcoholic drinks before dinner to promote digestion and reduce reflux.
6. Turkey Goodness: Enjoy turkey, which is rich in protein and tryptophan, essential for mood and sleep.
7. Digestive Enzymes: Include a broad-spectrum digestive enzyme with meals to aid digestion and prevent discomfort.
8. Liver Support: Eat antioxidant-rich foods like blueberries, peppers, sweet potatoes, leafy greens, and broccoli to support your liver.
9. 90:90 Rule: Make healthy choices most of the time, leaving room for indulgence.
These effective strategies aim to support gut health and contribute to weight loss, making the holidays more enjoyable for women navigating the menopause.
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