Hello sunshine! Summer is an ideal time to make changes in your diet due to the abundance of fresh, seasonal produce. The warmer weather encourages the consumption of lighter, more hydrating foods such as fruits and vegetables, which are rich in essential vitamins, minerals, and antioxidants. These nutrients are crucial for maintaining overall health and health over 40 due to the high fiber content and phytonutrients found in summer produce. Additionally, the variety of colorful fruits and vegetables available in summer makes it easier to create appealing and nutritious meals that can support a balanced diet.
1) Berries
Blueberries, blackberries, raspberries and strawberries are among the top fruit sources of antioxidants, particularly flavonoids and polyphenols which may help reduce oxidative stress and inflammation, common issues as we age that can contribute to symptoms such as brain fog, hot flashes, night sweats and joint pain.
Additionally, berries are low in sugar, and a great source of dietary fiber, which can help balance your blood sugar and maintain a healthy weight during menopause. Increasing fiber intake during menopause can help you feel full and satiated and aid in healthy digestion and detoxification which can slow down during menopause. Consuming berries can also be beneficial to your skin and joint health as their high Vitamin C content can aid in the formation of new collagen and elastin which slows down as we age.
You can add berries to your breakfast smoothie, use them to top yogurt and chia puddings or as part of a healthy dessert. You can also dip them in melted dark chocolate and leave to set in the fridge for a sweet treat that’s also good for you…
2) Leafy Greens
Many leafy greens are in season during the summer and it’s a great time to switch your boring iceberg lettuce to tastier options that also have more nutrients. For example, darker leafy greens such as spinach and swiss chard are packed with magnesium (approximately 150 mg per cup) and calcium (approximately 30mg per cup), much needed minerals that are crucial for maintaining bone health as we age (during menopause the risk of developing osteopenia and osteoporosis increase). Magnesium is also beneficial for healthy stress management and maintaining cardiovascular health.
Bitter leafy greens such as arugula, radicchio, dandelion greens, kale and collard greens contain compounds that stimulate the production of bile, a digestive fluid produced by the liver. Bile aids in the digestion and absorption of fats and fat-soluble vitamins, and it also helps remove toxins and waste products from the liver. The increased bile production stimulated by bitter greens supports more efficient liver detoxification processes which can often slow down as we age.
Adding more leafy greens to your diet can be simple – you can add a handful of spinach to your smoothies, throw them in pasta sauces, chilis or stews or add a simple green side salad to your evening meal.
3) Salmon
Salmon can be a great addition to a woman’s diet due to its high levels of omega-3 fatty acids, high-quality protein, and essential nutrients. Omega-3 fatty acids, particularly EPA and DHA such as those found in salmon, play a crucial role in reducing inflammation and alleviating symptoms such as joint pain and stiffness, which are common during menopause. Additionally, the healthy fats in oily fish such as salmon can be beneficial to those experiencing dry skin as part of menopause or the aging process.
These fatty acids also support heart health by lowering triglyceride levels and improving cholesterol profiles, important since the risk of cardiovascular disease increases post-menopause. Additionally, salmon is an excellent source of vitamin D and calcium, both vital for bone health, helping to prevent osteoporosis, a condition that becomes more prevalent as we age due to decreased estrogen levels. The high-quality protein in salmon aids in maintaining muscle mass, which can decline with age and lowering estrogen levels.
Add smoked salmon to scrambled eggs for a delicious healthy breakfast option, canned salmon can make a great quick and easy protein source at lunch or bake on a sheet pan with seasonal vegetables for a simple but balanced weekday dinner.
4) Watermelon
One of the main benefits of watermelon for menopausal health is its high water content. Comprising about 92% water, watermelon is an excellent source of hydration, which is crucial during menopause when hormonal changes can lead to increased instances of dehydration, hot flashes, mood swings and bloating and proper hydration can helps regulate body temperature, improve skin elasticity, and support a healthy digestive system.
Additionally, watermelon is rich in vitamins A, C, and B6, as well as antioxidants like lycopene and beta-carotene, which help reduce inflammation and oxidative stress, alleviating symptoms such as joint pain and fatigue.Moreover, watermelon contains potassium, which helps balance electrolytes and supports heart health, an important consideration during menopause.
Watermelon can be a great healthy snack option, you can blend with water and ice for a refreshing summer beverage or you can add to a salad for a fun and refreshing lunch or dinner. Check out today’s instagram post for a fun watermelon recipe that is a great sober alternative to a summer cocktail.
5) Asparagus
Asparagus is packed full of vitamins, including, including A, C, E, and K, all which play a multifaceted role in supporting menopause health. Vitamin A is essential for immune function and maintaining healthy skin, countering the dry and thinning skin that may accompany our aging journey. Vitamin C boosts collagen production, promoting skin elasticity and aiding with joint health, while Vitamin E acts as a potent antioxidant, potentially alleviating hot flashes and improving skin health. Vitamin K is vital for bone health, helping to maintain bone density and strength into post menopause.
Additionally, asparagus is rich in folate and chromium. Folate, or Vitamin B9 may help with menopause related fatigue and chromium can help with blood sugar regulation which can help in maintaining a healthy weight over 40. Spring asparagus makes the perfect vegetable side dish when lightly sauteed in avocado oil and garnished with lemon zest and a sprinkling of salt and pepper.