Skin care

Reduction of menopausal signs via vitamin

Good nutrition can not only help you feel energized, it can also help balance our hormones – something that can be especially helpful in menopause!

A diet rich in essential nutrients can also help support the liver's detoxification processes and remove unwanted hormones. These unwanted hormones floating in the body can make you feel so miserable during menopause!

We asked Pai-based nutrition expert Lisa Knowles for her top tips on how to support your body with these natural changes and to control the symptoms of menopause through diet.

What to eat

  1. Phyto-Nutrients from Plants can help keep your hormones under control to help relieve menopause symptoms. Hypoestrogens gently mimic estrogens to balance hormones and support the liver is best) beans, lentils, green leafy greens, garlic, sweet potatoes, whole grains, seeds and nuts.
  2. Omega-3 to prevent inflammation and to keep the skin supple and naturally moisturized.
    Try adding flaxseed oil / seeds and small oily fish such as mackerel, sardines and anchovies.
  3. Indoles and Flavonoids for an antioxidant effect to increase energy and reduce hot flashes.
    Add berries, eggs, avocado and cruciferous vegetables, almonds, seeds and green tea.
  4. Calcium, Vitamin D and Magnesium support bone density and muscle health and strengthen the immune system and relaxation.
    Try wild salmon, small fish with bones, eggs, sesame, spinach, quinoa, black beans and cashew nuts. Nettle tea is also rich in calcium and iron and useful for its soothing and skin-care properties.

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<h3> What is to be avoided? </h3>
<ol>
<li> <strong> Dairy products </strong> (yogurt, milk and cheese) contain a high level of estrogen (unlike vegetable estrogen), which can disrupt hormonal changes in the body. <br /> Try milk alternatives such as unsweetened almond, oat or coconut milk. Avoid soy milk as there are very few good sources available. </li>
<li> <strong> Processed foods </strong> (such as white bread, cakes, cookies, sweets, carbonated drinks and foods with a high sugar or refined carbohydrate and salt content). <br /> These foods cause fluctuations in hormone levels and increase hormone levels in blood sugar, an increase in insulin release and too much insulin lead to fat storage. Switch to whole grains and try dark chocolate to reduce sugar intake. </li>
<li> <strong> Stimulants </strong> (coffee, tea, alcohol and spicy food) can worsen the symptoms of the menopause, especially hot flashes and night sweats! </li>
</ol>
<p> Dietary supplements and herbs have shown that they have a great impact on hormone symptoms. </p>
<p> These include a good multivitamin and mineral, coenzyme Q10, black cohosh, St. John's wort, red clover, sage, aloe vera gel and vitamin E oil. </p>
<p> However, we recommend talking to a doctor or getting advice from an independent healthcare shop before adding them to your routine! </p>
<p> Find out here what happens to the skin during menopause. </p>
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Girl 19

I just turned 19, puberty is the most afraid of acne. Types of acne are scary. This blog is where I record the experiences gained from my acne treatment process and learn online

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