Dr Lisa Staunton的动态

Navigating menopause can feel like a tumultuous journey, but did you know the secret to smoother sailing might lie within your gut? The trillions of microorganisms residing in our gut play a crucial role in our health, affecting everything from our mood to our immune system. Here are five powerful tools to enhance your gut health, turning menopause into a period of empowerment and well-being. — 1/ Fermented Foods for Gut Diversity: ?? ? Daily intake of fermented foods like sauerkraut and kefir boosts gut microbiota diversity, lowering inflammation. ? Opt for low-sugar options to maximise benefits without added sugars. 2/ The Role of Prebiotics and Probiotics: ?? Probiotics help to keep a normal healthy balance of good / friendly bacteria in our guts especially in the gut lining which includes the microbiome. More and more studies are being done to investigate the microbiome and how our biome helps our immune system blood sugar level and our mood and mental health. ? The best source of pre and probiotics is our food ? Prebiotics include bananas, onions, garlic, asparagus, cabbage, oats, flaxseeds to name a few ? Probiotics include sauerkraut, kimchi, pickles, miso, tamari, tempeh, kombucha, cottage cheese, and live yogurt ? Choose independently validated supplements for quality assurance if you need to 3/ Quality Sleep: ?? ? Ensuring 6-9 hours of quality sleep nightly supports stress management and gut microbiome health. ? Explore our “Toolkit for Sleep” for tips on achieving restorative sleep. 4/ Avoid Processed Foods: ?? ? Processed foods, particularly those with emulsifiers, can harm your gut biome, leading to low-grade inflammation and metabolic issues. ? Embrace a diet rich in whole foods and plant-based fiber. 5/ Be Cautious with Artificial Sweeteners: ?? ? While the impact on the gut microbiome is still under study, consider reducing artificial sweeteners to potentially benefit gut health. ? Experiment with removing artificial sweeteners to observe any changes. — Enhancing your gut health is a powerful strategy for navigating menopause with vitality and resilience. By implementing these five tools, you can support your body's natural balance and thrive during this transformative time. ~~ For more posts like this, follow me Dr Lisa Staunton ?

How to feel your best through menopause. Understanding and managing the challenges of peri/menopause can be empowering. Dealing with mood swings, brain fog, anxiety, aching joints, and bloating while also adjusting to the changes in your body is a journey of self-discovery and control. Having personally navigated through this phase, I understand the struggle of not recognising yourself as both physical and psychological changes start to happen. Many often ask me, "What are the vital nutritional basics to help ease a few symptoms?" It's crucial to remember that each person's experience is unique, and what works for one may not work for another. Your journey is yours, and your nutrition should be tailored to your unique needs. Nutrition is not just about what you eat; it's a powerful tool every woman can use to support their body through this transition. In my experience, it's one of the biggest game-changers, giving you the power to take control of your health and well-being. Let's start with the basics: 1. Include quality protein with every meal 2. Aim for 30g of fibre from food daily 3. Incorporate more plant-based foods 4. Ensure intake of Omega-3 essential fats 5. Choose complex carbs over refined ones While specific nutrient requirements will vary based on age, lifestyle, goals, dietary preferences/restrictions, specific health conditions, and recovery, these five nutrition principles are essential for all of us. They form the foundation of a healthy diet during peri/menopause. Managing exercise, hydration, stress management, sleep, and self-care can be a real challenge during peri/menopause. I understand that many women struggle with this, and it's okay. If you are struggling with your nutrition or finding it hard to get back into fitness and want to feel like yourself again, remember you're not alone. I'm here to help you navigate these challenges and coach you to take the first steps towards feeling better. Best, Lizzie x

??????????????????, ?????? ???? ?????????? & ???? ???? ?????? ??’?? ????????????????????!? ? You’re on hormones replacement, tried every diet out there and still struggling to lose the muffin top and get out from behind the baggie clothes! ????♀?? ? ???????? ???????? ???? ?????? ??????’???? ?????????? …? ? Hormone replacement (HRT) and doing nothing else differently, while expecting different results is unrealistic.? ? It’s the definition of insanity! ? ? You need to stop looking for a quick fix!? ? You didn’t get where you are over night babe..so it will take time to reverse the situation!!? ? Listen up..? ? You have to make change??…what you are currently doing isn’t working. ? ? So why keep banging your head against a wall? ????? ? Start with your nutrition, losing the late night cheese boards and sticking with more protein based meal balanced with clean carbs and healthy fats to fuel your body… vs starving it!? ? Yes, you need to be in a calorie deficit to lose weight AND to lose sustainable weight - you need to eat a good balance of macronutrient : like protein, carbs and fats ? ? Skipping meals only to binge at night isn’t going to cut it, babe!? ? Move your body.. and start lifting heavy things!! The hours of Orange Theory, Body Pump and spin are only keeping you fat!? ? Instead lose the cardio, incorporate in 3-5 days of Strength training and a step goal!? ? Change your mindset and the way you think!? ? What once worked - doesn’t anymore.? You are not 20 anymore, beautiful… ? ? BUT you can still feel and even look like you are…it just take a shift In Focus? ? ?????? ???????????????? ????….? ? ?? Eating more PROTEIN & whole healthy foods ? ? ????Strength Training 3-5x a week ? ? ??Getting more movement - walking more & driving less! ? ? ??Drinking more water & less sugary drinks? ? Implement this consistently for 90 days and see if you see a change !!? ? ? #HormoneReplacementTherapy #menopause #Womenover40 #womenover50 #bellyfat #LoseWeight #WeightLoss #fatloss #metabolism #lookgoodnakedteam #aestheticfreedom #lookgoodnaked #eatmoreprotein #fitafter50 #bingeating #latenightsnacking #fitafter40club #transformme

Good Menopausal health is the result of adopting a collection of daily behaviors and habits that you may have previously neglected (or that you just "got away with" being inconsistent in your younger years) 1. Anti-Inflammatory Nutrition As estrogen levels decline during menopause, you lose an incredibly valuable ally in the fight against inflammation. Eat more healthy fats, lean meats and antioxidant rich fruits and vegetables and increasing fiber 2. Strength training Decreasing hormone levels lead to both muscle and bone loss. You must exercise to increase and preserve muscle and strength. Resistance training and walking are the two best routines in Menopause 3. Strategic Supplementation Supplements can play a very important role in supporting your health through peri/menopause especially when specific nutrients are lacking or when certain health goals require extra support. You can't rely on supplements only just like we can't rely on good nutrition only. They work hand in hand 4. Stress Reduction Stress hormones weaken the immune response, promote high cholesterol and reduce the use of glucose by your muscle tissues, increasing your risk of high blood pressure, insulin resistance and type 2 diabetes. Taking steps to reduce stress is #1 priority 5. Sleep Optimization Menopause is a notorious sleep disruptor: it can be night sweats, restlessness, sleep apnea or other conditions that interfere with you getting restorative sleep. A pattern of poor sleep can contribute to high cortisol levels (stress hormone). Sleep in a cool room, get regular exercise, and develop a healthy sleep wake cycle. Menopause is inevitable.... Suffering through it is not

GUT MICROBIOME CHANGES: NAVIGATING MENOPAUSE AND WEIGHT GAIN Let's delve into a critical yet often overlooked factor in menopausal weight gain: changes in the gut microbiome. Even if you're eating well and exercising, issues like digestion problems, nutrient absorption difficulties, or weight gain might stem from an imbalance in your gut microbiome. Menopause brings a flurry of changes that can make life feel unpredictable. Digestive problems and weight gain can disrupt your daily routine and leave you feeling frustrated and stuck. Here’s the kicker… Most people think menopausal weight gain is solely due to declining estrogen levels. While hormones play a significant role, there's another key factor: changes in the gut microbiome. During menopause, your gut microbiome—the community of bacteria in your digestive system—undergoes changes that can affect digestion, nutrient absorption, and fat storage. This means it’s not just about hormone levels; it's also about how these gut bacteria are impacting your body. So, how can you support your gut microbiome to manage weight gain during menopause? Here are some effective strategies: Probiotics and Prebiotics: Incorporate foods rich in probiotics (like yogurt, kefir, and sauerkraut) and prebiotics (like garlic, onions, and bananas) to nourish your gut bacteria. Fiber-Rich Foods: A diet high in fiber can help maintain a healthy gut. Focus on whole grains, fruits, vegetables, and legumes. Hydration: Drinking plenty of water supports digestion and helps maintain a healthy gut environment. Limit Processed Foods and Sugars: These can disrupt the balance of good bacteria in your gut. Aim for a diet rich in whole, unprocessed foods. Stress Management: Chronic stress can negatively impact your gut health. Techniques like mindfulness, meditation, and yoga can help keep your stress levels in check and support a healthy gut. Having guided countless women through menopause, I’ve seen firsthand the transformative impact of focusing on gut health. It's not just about managing symptoms but getting to the root of the issue for lasting change. If you're ready to support your gut microbiome and manage weight gain, get personalized advice, or learn how to apply these strategies effectively… MESSAGE ME. At Hoye Fit, our coaching and Fit For Life program with our AMAZING COACHES (I might be biased) is designed to transform every aspect of your life—your health, body composition, focus, and mindset. Menopause isn’t just about surviving… It’s about thriving. Join us on this journey—because you deserve to feel your best at every stage of life.

Weight Gain In Perimenopause. Why It Happens And What You Can Do Perimenopause can be a shock. There are over 36 recognised symptoms including flushes, anxiety, poor sleep, mood swings, memory lapses and headaches. When you were already busy running around 24/7 this can be the straw that breaks the camel’s back. You’re exhausted and the days can be like wading through mud. Weight gain is the symptom that creeps up when you’re busy dealing with everything else. It feels like it’s happened overnight. You’re eating the same food and doing the same amount of exercise. Yet you’ve gained five kilos. How did it happen? It feels really unfair. The Healthy Women Study showed the average gain in perimenopause was five pounds with a range of three to thirty pounds. Today I want to share some of the reasons for weight gain and what we can do. Slowed Metabolism Yes it’s actually a thing! Your metabolism slows as you get older so it’s not specifically menopause related. It’s partly due to natural muscle loss, which is a problem because muscle burns more fuel than fat. It means that when you’re gaining weight your body fat percentage is creeping up too. The answer is not to eat less – it’s to eat better. Don’t be tempted to be restrictive and pull back on food whilst upping exercise. That can cause you to release the hormone cortisol to get you through the exercise because you don’t have enough fuel. Cortisol contributes to fat storage. Instead focus on eating more of the nutrient dense foods like fruit, veg, nuts, seeds, pulses, tofu, oily fish, avocado and lean meats. And less empty calories from sugary foods, white carbs and take aways. Your plate should be full and so should your belly. Feeling hungry will never lead to weight loss long term. And remember up to 80% of women are deficient in some vitamins and minerals when they hit perimenopause. Less food means less nutrients too and that makes deficiencies worse. Water Retention Oestrogen and progesterone contribute to balancing the fluid in our body. When they’re in balance so are your fluid levels. Read the rest of the blog here - https://lnkd.in/eEDKENjW

According to recent studies, we know that the Mediterranean diet is one of the most studied when it comes to nutrition during menopause. The Mediterranean diet can be beneficial both during menopause itself and in the transition to it. Adherence to this diet can aid in weight control and is characterized by reduced cardiometabolic risk. Plant estrogens, or phytoestrogens, are plant-based compounds that have a chemical structure similar to estrogen and can have estrogen-like effects in the body. Some studies have shown that phytoestrogens can help relieve menopausal symptoms such as hot flashes and vaginal dryness by binding to estrogen receptors and mimicking the effects of estrogen in the body. #MediterraneanDiet #MenopauseNutrition #HealthAndWellness #MenopauseTransition #WeightControl #CardiometabolicHealth #PlantEstrogens #Phytoestrogens #MenopauseRelief #HotFlashes #EstrogenMimicking #NutritionalStudies #HealthyAging #WomensHealth

Balancing hormones during menopause can help alleviate mood swings and other symptoms. Here are three ways to achieve hormonal balance: 1. Diet and Nutrition Support: Adopting a balanced and nutritious diet can contribute to hormone balance. Include foods rich in phytoestrogens, such as flaxseeds, organic soy, and legumes, which may have estrogen-like effects and help alleviate symptoms. Omega-3 fatty acids found in fish, walnuts, and flaxseeds can also support hormone health and reduce inflammation. Be sure to get an adequate intake of vitamins and minerals, particularly vitamin D and calcium, as they play a role in bone health and can impact hormonal balance. 2. Lifestyle Changes: Regular exercise can help regulate hormones and improve mood. Both aerobic exercises and strength training are beneficial during menopause. Stress management techniques, like yoga, meditation, and deep breathing exercises, can help reduce cortisol levels and contribute to hormone balance. Sufficient and quality sleep is also important since disrupted sleep patterns can affect hormone regulation. Establishing a consistent sleep routine and creating a comfortable sleep environment can be extremely helpful. 3. Hormone Replacement Therapy (HRT): HRT involves replacing the hormones that decline during menopause, estrogen and progesterone. This can be an effective way to manage mood swings and other symptoms. It's important to consult with a menopause expert or healthcare professional who specializes in menopause to discuss the potential benefits and risks associated with HRT. Individual factors, medical history, and preferences should be considered when deciding whether HRT is suitable. Since individual responses to these strategies may vary. So again, it’s always best to consult with a menopause expert or healthcare provider who specializes in menopause before making significant changes to your lifestyle or considering hormone replacement therapy, as they can provide personalized advice based on your individual health needs and circumstances. #MrMenopause #MenopauseAwareness #HormoneHealth #HormoneBalance

During my years working in the City, I regularly experienced digestive issues. The long hours and stress didn't help, and later on when my digestion became really bad I discovered I had fibroids. Now, with my nutrition knowledge and genetic test results, I understand more about my hormones, digestion, and their interactions. ???????????? ???????????????? ?????? ?????????????????? Our female hormones, oestrogen and progesterone can significantly impact digestion: ??????????????????????????:?Can alter gut motility, leading to bloating or constipation. ???????? ????????????????????:?Hormones influence gut bacteria, affecting digestion. Conversely, an unhealthy gut microbiome can affect how you metabolise and clear hormones. ???????????????????? ??????????????:?Decreased oestrogen can slow digestion, causing GI issues. Our hormones, when abundant, can often mask imbalances. As a result, when women start to see a drop in their hormones, some suddenly notice changes in their digestive system. Food sensitivities can also become quite common. Hormones fluctuate throughout the month, profoundly impacting the body, which is why women's symptoms can be so varied. Given that we go through our second puberty as we move through menopause, it's no surprise that we all experience a different journey. ???????????????????? ??????????'?? ???????????? I am passionate about supporting women on their health journey. Often, when working on hormonal health and menopause, I start by supporting digestion. The support I provide is very personalised. Nutritional Therapy is all about your story, and often when I start working with clients, it's the first time they're really being listened to. Our conversations can lead anywhere because this is an opportunity to explore your needs fully. If you want to find out more about how I work, you can find a blog on my website https://lnkd.in/e-vTzZsb or book a free 30-minute call. Link in my bio. Have you noticed changes in your digestion as your hormones fluctuate during the month or as you've started your menopause journey? I'd love to hear so please share in the comments below. #WomensHealth #HormonalBalance #DigestiveWellness #NutritionalTherapy #Menopause Image taken from https://lnkd.in/eRBCqt5V

Unexplained weight gain? ?? ? Constant tiredness and brain fog? ?? ? Feeling bloated after eating???? ? Unfortunately, all of these are quite common during menopause. ? And there may be many reasons why you might be feeling that way… ? But what if I told you, that those could also be the “tell-tale” signs of? **fatty liver**. ? Did you know that?1 in 3?of us in the UK have early stages of non-alcoholic fatty liver disease (NAFLD), when your most important detox organ in your body - your liver - is becoming literally clogged up with fat and your liver is finding it harder to do its job. ? The reasons for that are many, but the main one is our **lifestyle**. ? Women over 40 should really pay attention, because your liver? ? ? detoxes your body ? ? helps to regulate your blood sugar and healthy body weight, AND it ? ??breaks down and recycles your hormones, i.e. oestrogen. ? If your liver is not healthy, this may lead to more severe menopausal symptoms.? ? So, what can you do? ? ?? Clean up your Plate: if you do nothing else, try to reduce these 3 groups of food in you diet, and your liver will thank you ?? saturated fats refined sugars artificial sweeteners, E-numbers, food additives (things on the food labels you can't pronounce) Healthy fats like?olive oil, nuts and seeds , avocado ?????and?fish??will support your liver. Go for?bitter greens???(rocket salad, dandelion leaves) and other?green veg ???to give your liver that much needed boost! ? ? ?? Watch your alcohol intake:?if your liver is already struggling, you don't want to add more "stress" to it from having to detox from alcohol (and smoking) too! Even if it's called a non-alcoholic fatty liver... ? ? ??♀? Get moving!:?any regular exercise - brisk walking, cycling, swimming or dancing in the kitchen ??... Exercise helps to burn that liver fat and to maintain your healthy weight. It sounds all so simple, and yet sooooo effective!? ? Which one of those changes will you make today? ?? ? Remember, with powerful lifestyle hacks, you can bring your hormones into balance.? And you’ll be amazed by how good you feel! ?? #liverhealth #womenover40 #menopause ? PS If you’re not sure where to start, you don’t have to do it alone. ? Join my online 6-week online group?program?"Menopause with (Life)Style"?starting in September.?You will build your menopause lifestyle "toolbox" and get your balance back with your accountability buddies - only 2 places left! The early bird ￡297 (￡497) ends Jul 15. Register in the comments below.