protein

edamame-spinach-soba-noodle-salad

PPFF Edamame & Spinach Soba Noodle Salad. What The Heck Is PPFF?

Our recipes follow PPFF guidelines for women in pre-, peri- and post-menopause. To clarify, this stands for Protein, Phytoestrogens, (Healthy) Fat and Fibre. In addition, they’re anti-inflammatory and guided by the Mediterranean Diet. Why do we follow PPFF? As a result of PPFF, your body works beautifully to keep your blood sugar balanced, your hunger …

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movement-during-Menopause

7 Reasons Strength Training Is Vital For Women In Midlife

Strength training. You’ve probably heard lots of advice about the benefits for women in midlife and it’s for good reason. Prevention is always better than cure, particularly in peri- and post-menopause. This exercise – aka resistance training – can make a big difference to your body size, bone health and balance. Of course, exercise also …

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5 Ways Your Diet Should Change Entering Perimenopause

5 Ways Your Diet Should Change As You Enter Perimenopause

Fact. Food is pivotal to your menopausal journey. Regular readers will know perimenopause (peri) – or the several years leading up to menopause – is all-important to our entire menopause experience. Perimenopause usually occurs during our 40s. It’s a time when making dietary adjustments can be crucial to how turbulent those hot flushes can be …

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Banana Smoothie

This Delicious, Nutrient-Packed Cinnamon & Banana Smoothie Is Addictive

Cinnamon and banana smoothie?  Yummo.  It ticks the nutrition dense, simple and delicious boxes with ease. As a result, it fits the bill when you need a protein hit to keep your appetite sated, boost your daily nutrition quota and help your hormones stay balanced.  What’s more, it’s packed with protein, fibre and good fats. …

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Post-menopause


This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.

Perimenopause

Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.