Comfort Eating During the Winter

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We can be tempted to eat fats, refined carbs and sugary foods when it is cold outside and we are feeling sluggish.

This not only creates weight gain, but reaching for these foods will only make us crash after the initial energy rush, creating a vicious cycle.

Eat more high GI foods such as complex carbohydrates to keep you feeling sated for longer. Healthy fats such as oily fish, nuts and seeds, will improve your mood and brain function.

The Vitamin-D Deficiency Crisis

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Our Vitamin-D levels are lower than ever before due to our increased use of sun protection and can decrease even more in the winter when there is less sunlight.

Vitamin-D is crucial for bone and skin health and can help stop diabetes developing as it aids the function of the pancreas, which controls blood sugar.

Links have also been found between Vitamin-D deficiency and heart disease and cancer. An oral spray of Vitamin-D3 is an easily absorbable supplement.

Good Mood Foods No. 5 - Fermented Foods

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Fermented Foods contain high levels of probiotics, which top up the healthy bacteria that naturally live in our intestine.

They are known for aiding in digestion, boosting the immune system and cleaning the gut. They’re a key contributor to the health of the gut-brain axis and have a calming effect on the body, specifically helping with aggression.

Fermented foods containing probiotics include: kefir, sauerkraut, kimchi, pickles and live yoghurt.

Good Mood Foods No. 3 - Salmon

Salmon is packed with Omega-3 fatty acids, which is a proven mood booster.

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Omega-3 plays a vital part of our body’s cell manufacturing, making our hair shiny and skin plump and glowing.

If you cannot afford fresh salmon, tinned salmon is a great alternative as well as tinned mackerel and sardines. Sardines have the added benefit of high levels of calcium due to their edible bones.

An Asian-Style Diet Can Help Menopausal Women

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Plant or phytoestrogens, typically found in an Asian diet, may help keep your hormones in balance by mimicking the oestrogen hormone.

A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet.

You can increase your intake of phytoestrogens by eating more: organic soy milk and soya flour, linseeds, tofu, tempeh and miso, pumpkins seeds, sesame seeds, sunflower seeds, celery, rhubarb and green beans.

Sleep Patterns While Peri-Menopausal

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No matter how nutritious your diet is and how much exercise you get, your health will suffer if you don't get enough restorative sleep.

It's not only the quantity of sleep you get that matters; the quality of your sleep is also important. To maintain optimal hormonal balance, aim for at least seven hours of high-quality sleep per night.

Inadequate or poor-quality sleep has been shown to decrease fullness hormones, increase hunger and stress hormones, reduce growth hormones and increase insulin resistance.