Today’s episode is a dive into the evidence-based diet and lifestyle habits to ease the menopause transition.
This is based on research we did for our latest health goal on the Doctor’s Kitchen app that has now launched! Due to huge demand our internal and external research team reviewed the nutrition literature to identify beneficial foods and nutrients specifically to help with the “Menopause”.
You can now find a large selection of recipes and personalised suggestions based on your dietary preferences on the Doctor’s Kitchen App specifically for menopause. And this complements the many other health goals we have including heart health, brain health, anti-inflammation and many more!
For more about HRT treatment options, navigating early menopause, the physical, emotional and psychological signs/symptoms of menopause and tips for choosing herbal remedies, we’ve done a few deep dives with Menopause experts that you can find in the show notes too.
HRT –
Herbal remedies for menopause –
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What about soy and thyroid (for people with hypothyroidism) and citrus (especially grapefruit) for those on a statin?
Why would you wanna gain belly fat? What's the point of 200 millions Americains gaining belly fat?
This is great but how come no one talks about the detrimental effect on a woman’s body after having a hysterectomy where they also take the ovaries. Not a single dr when I had my emergency surgery ever mentioned any of this and I have not come across any Dr in the 10yrs since I have had my surgery who does.
So god dam tired of seeing these videos … "How to lose weight and eat healthy" what about the other demographic of people that want to put weight on, who are under weight for their hight due to things like a fast metabolism and/or having a physically demanding job Keeping them on their feet all day.
A very informative video! Thanks a lot!
at 5 kilos, I don't need to lose weight, but would like to gain weight and hopefully lose the visceral fat around my midsection.
You are doing an amazing work Doctor . Try impressive no Fluff and I really love to watch your videos plus your recipes are very simple and I love making seed bread . It’s the best . Thank you and bless all your work and your family ❤
Thanks for the video. Dr due to Menopause and stress i quit my job
Anti-aging plan (weight loss, healthy living):
1. food, it is better to eat at the same time, 2-3 times, without snacks, do not eat 3 hours before bedtime, chew food well. Do not be distracted by the phone or TV, this is a scheme of 816 (natural intermittent fasting is obtained)
2. measure once the amount of calories/fats/proteins/fiber/complex carbs in your diet, it should be 1600/65/70/30/140 grams per day or similar for weight 60 kg, often do not get enough proteins and fiber
3. stool preferably once a day, if not, increase fiber (vegetables, herbs, fruits). this is the most correct detox. Good functioning of the gastrointestinal tract is the most important thing, basis of immunity
4. a glass of warm water 30 minutes before meals (triggers metabolism and compensates for fluid loss during the night)
5. you need to get the necessary daily dose of magnesium and potassium from food, these are very important minerals for the body
6. eliminate alcohol, smoking, sugar(all this has a drug effect, is addictive and very harmful)
7. you need to check for parasites in the small intestine (because of this, vitamin and mineral deficiencies)
8. If you feel hungry outside of your main meal time, drink some warm water first, this will relieve this feeling
9. monitor the content of sugar and salt in products, there is often an implicit content (juices, yogurts, sausages, sausages, for example)
10. eat a fermented product at least once a day (for example, a spoonful of sauerkraut, these are probiotics)
11. once a year tests, ferritin, d3, sugar, cholesterol, thyroid, gallbladder ultrasound, liver, kidneys, urine, total blood, homocysteine
12. 10 min per day deep abdominal breathing (diaphragm movement) 8s inhalation, 8s hold, 8s exhalation, 8s hold (this is a massage of the internal organs and relieves stress cortisol)
13. Before going to bed, raise your legs above your head for 10 minutes (also helps with varicose veins)
14. Long walks for 2-3 hours at least once a week (lymph movement) or buy a path home
15. If you work at a computer and your vision deteriorates, then do the "blood pump" exercise every hour, the blood to the head increases (also helps with varicose veins) and "8", "rapid blinking" for eyes
16. It is advisable to go to bed no later than 22, a good sleep is very important
17. If you have sedentary work, it is advisable to do a light warm-up every hour, for example, squats (this is for blood vessels, train your legs this is the most important thing too)
18. make it a way of life, not a temporary remedy. after 2 years you will achieve the result, because diets can greatly unbalance and confuse a person
19. in the cold period you can additionally take vitamin d3, because the day is short. if from 2000 units it is better with vitamin k2 (correctly distributes the released calcium)
20. there are natural supplements: flaxseed oil (omega3), walnuts (omega3), pumpkin seeds (magnesium), sunflower seeds (vit b9), sauerkraut (probiotics), hibiscus (vessels)
21. you need to remember about acrylamide in products, its accumulation causes oncology, it is a neurotoxin (chips, crackers, fried potatoes, cigarettes, substitutes of coffee, croutons, toast, cookies)
22. oral care is necessary, because poor condition leads to heart attacks/strokes, there is a connection
23. need to use iodized salt
24. Snacks cause insulin resistance
daily requirement of vitamins: C 80 mg, A 800 mcg, B1 1 mg, B2 1 mg, B3 15 mg, B5 10 mg, B6 1.5 mg, B9 200 mcg, B12 2.4 mcg, E 15 mg, d3 20 mcg, K 120 mcg
daily requirement of minerals: zinc 10 mg, magnesium 400 mg, iodine 150 mcg, potassium 3 g, selenium 50 mcg, iron 20 mg, calcium 1 g, omega3 2 g
recommended amount per day: sugar 25 g, salt 5 g, cholesterol 300 mg
for example, a diet plan: for breakfast, boil an egg, buckwheatoatmeal, sandwich with black bread and cheese, kiwi, for lunch potatoes with skin, salad, red fish/lightly salted herring, sunflower seedspumpkin seeds, apple for dinner cottage cheese with sour cream, walnuts, milk. Total 1600 calories, 70 g protein, 65 g fat, 30 g fiber, 140 g complex carbs, norm for vitaminsminerals. This is for a weight of 60 kg
1 egg
cholesterol 180 mg, selenium 15 mcg, fat 5 g, protein 6 g, vitamin A, D, B2, B5, B7, B9, B12, E, iron, 70 calories, calcium, zinc, iodine, magnesium
cottage cheese 100 g
magnesium, calcium, fats 7 g, proteins 17 g, vitamins A, B2, B12, B5, B1, B6, PP, 150 calories, potassium, selenium, zinc, iron, carbohydrates 3 g
milk 100 g
proteins 3 g, fats 3 g, 60 calories, calcium, potassium, vitamin B12, B2, A, D, B1, B5, magnesium, iodine, selenium, zinc, carbohydrates 5 g
red fish 50 g
proteins 10 g, fats 7 g, vitamin A, D, B12 (den nor), B3, B6, E, iron, zinc, selenium 25 mcg, potassium, magnesium, omega3 1 g, 100 calories, iodine
lightly salted herring 50 g
proteins 9 g, fats 8 g, omega3 1 g, vitamin D, B12 (den nor), B3, B6, A, E, selenium 25 mcg, iodine, 100 calories, potassium, magnesium, zinc, iron
walnut 30 g
magnesium, zinc, vitamin E, B6, B9, B1, K, PP, fat 20 g, protein 5 g, omega 3 3 g (den nor), omega 6 10 g, fiber, potassium, 200 calories, carbohydrates 4 g
boiled buckwheat 200 g
magnesium, potassium, protein 7 g, fat 1 g, vitamin B1, B2, B3, B2, B6, B9, E, P, zinc, iron, carbohydrates 40 g, 190 calories, fiber 6 g, calcium
oatmeal 200 g
magnesium, potassium, iron, zinc, proteins 6 g, fats 6 g, vitamin B1, B3, B5, B6, B9, E, carbohydrates 20 g, 100 calories, fiber 3 g, calcium, selenium
2 boiled potatoes with skin (preferably red) 200 g
proteins 5 g, carbohydrates 46 g, fiber 5 g, vitamin C, B6, B1, B2, B3, B9, potassium 1300 mg, magnesium, iron, 210 calories, zinc, selenium, iodine
pumpkin seeds 30 g
170 calories, protein 9 g, fat 14 g, fiber, omega3, omega6, magnesium 230 mg, zinc, iron, potassium, vitamin E, B1, B2, B3, K, B6, B9 30 mg, selenium, calcium, carbohydrates 4 g
sour cream 50 g
fat 10 g, protein, vitamin A, D, B2, B12, B9, B5, K, E, calcium, potassium, magnesium, 100 calories, selenium, selenium, carbohydrates 2 g
butter 5 g
fat 4 g, vitamin A, D, E, K2, B5, B12, 35 calories
hard cheese 10 g
vitamin A, D, B12, K2, B2, B3, calcium, zinc, protein 3 g, fat 3 g, 45 calories, magnesium, potassium, selenium, iron
black bread 30 g (slice)
vitamin E, B1, B3, B6, B2, B9, magnesium, iron, proteins 2 g, fats 1 g, carbohydrates 15 g, fiber 2 g, 70 calories, potassium, zinc, selenium, calcium
sunflower seeds 30 g
proteins 6 g, fats 14 g, vitamin E, B9 60 mcg, B3, B6, B1, B5, iron, zinc, selenium 17 mcg, magnesium 100 mg, 170 calories, potassium, calcium, carbohydrates 6 g
1 apple 150g
80 calories, sugars 15 g, fiber 4g, vitamins C, K, B6, B6, B1, B2, B9, A, E, H, PP, potassium 150 mg
1 Kiwi 80 g
50 calories, cellulose 3 g, vitamin C 75 mg (day norm), K, E, B9, B6, B1, B2, PP, A, potassium 250 mg, actinidin
I try to do all of this. I know I’m not eating enough fruit and vegetables though.
Love this thank you. I went into menopause not knowing how to deal with it and it was a big shock. I wish I had known all this back then. I can look after myself now though. Good, healthy food is such a pleasure, so health through food for me is where it’s at.
A really great round up, thank you. Soy is a migraine trigger for me, so I use flax seeds daily for their phytoestrogen co tent.
Thanks to IBS and diverticulitis, legumes, seeds, chick peas gives me awful IBS flares. I’m 64 and had hell menopause.
Thank you for this video. This is a stage of life that I am heading into so it’s very timely. I am also going through diagnosis for AuDHD (my kids are all diagnosed with both). We have always had a lot of digestive problems – mainly with dairy, gluten, and corn. Raw vegetables, particularly cruciferous varieties are also problematic. Sometimes they are easier to deal with in fermented form, though. There are also some more serious food and NSAIDs allergies involved. I am a retired traditional karate instructor, so I understand the importance of proper diet and exercise. Unfortunately, I have been going through a lot of burnout, injury and just some of life’s curve balls, so I really haven’t been taking care of myself as well as I ought, when I most need to. This kind of video, I think, is very helpful for getting back on track after being in a lengthy state of overwhem. I am also wondering if you could do a video about nutrition and menopause for the neuro-spicy. There are a lot of us who have been misdiagnosed or late diagnosed, who have dietary issues. I understand that our dietary issues are pretty diverse, but there might be some patterns that could be uncovered. Thank you so much for your wonderful videos. My sister-in-law (who is also a trained nutritionist) also loves your videos. Warmest Regards
Very good indeed!
Here’s a not so secret, secret:Eat less calories than your body consumes and you lose fat. Mind blowing, I know.
How about soy and breast cancer?
Luv, luv, luv what you’re saying! Yes to nutrition and fueling these amazing bodies we have!!
Not finding your free app however
This is all so depressing! There has never seemed to be a good time to be a woman since I was 12. Now 67 and still having to manage physiology!!!
That's a great head of hair you have. I've always wondered why collectively, Italians like you seem to have such healthy thick hair unlike the rest…
Solid gold, thank you 🥇
Excellent info. Thank you! 😊
Soy and dairy are not part of my diet. Dairy alternatives are easy. What would you recommend as an alternative to soy, edame and tofu?
Your a doctor, you should know not all people can consume soy
Hi, thank you ! great content absolutely helpful , I have one question about soya milk , do you recommend it ?If I read the ingredients there is just 13% of soja. Thanks
I followed the advice they give everywhere of boosting my protein intake, and now my kidneys are in a bad condition…
I’m 51 yo, postmenopause woman from Brazil. I’ll follow your sugestions from now on. Thank you for all the information. ❤
I'm 5'2, 115 lbs and 65 years old. I'm very active, working out with stretches, weights and hiking 3-4x a week and power walking daily. I eat all the foods you listed; however, not at the quantity because I cannot even eat that much. I eat around 10am and then again around 5pm. I do not eat in between those times, because I only eat when I'm hungry. Should I be forcing myself to eat as much as you suggest?
Thank you 😊
What are your thought on bio identical use for hormone replacement for women?
I was told by my medical oncologist not to eat soy after my breast cancer. Please comment
suberb vlog and advice . Thank you Rupy
@thedoctor'skitchen
Algorithms got me onto your videos. They're well presented, clear, concise and honest. I'm glad you brought up subject of the Mediterr-Asian food….olive oil. Use or not use when trying to rid fat or can it work as omega3's do?
* ashwaganda is very good for inflammation
* limit omega 6 as causes inflammation.
Like your videos. Your oat&flaxseed wraps worked a treat for a lunch box. So, I thought I'd give your app a go. Downloaded it and unistalled as soon as I saw the app asking about my "gender" – male/female/non-binary. 🙄 First, there's no need for a food app to collect information about someone's "gender". Second, "non-binary" doesn't exist. Humans are either male or female. Humans can't change sex. I am not supporting an unhinged ideology that harms children, women and LGB people. You requesting such information is perpetuating the harms. Shameful from a doctor who should know better.
This guy MD is great! I'm new! 🎉
What about Yams or sweet potatoes?
How do u get enough protein on a plant based diet without eating a ton of calories?????
Did not add sprouted grains
I'm allergic to fish and don't efficiently convert ALA to DHA and EPA. So I eat foods that provide bioactive omega-3s. Eggs from pastured hens, dairy products from grass fed cows, home made bone broth. I cut the ends of my bones and crack long bones so the marrow dissolves into the broth – it's the marrow that contains the omega-3s. As a bonus, the broth sets into a stiff jelly, showing that it's rich in gelatine. The bones become very soft so calcium has also leached into
the broth. A splash of vinegar boosts this.
The broth is delicious as a soup, and I often use it instead of water when cooking.
As a failsafe, I take desiccated grass fed beef liver. I'd eat
fresh liver if I could, but even the smell triggers nausea.
Beef liver capsules also provide vitamin K-2.
I have osteoporosis so I put a lot of energy into literature search and dietary tweaking.
Legumes and nuts are known triggers for migraine and IBS. As many women experience onset or worsening of chronic migraine at perimenopause and menopause, this is a very serious consideration.
Also, people who don't produce equal don't get much benefit from legumes, especially from the ever-touted soy.
I like soy foods but how does that affect you if you are using estrogen patches?
Awesome
Thank you
It's near impossible to get that much protein from plants. Eating a plant based diet is fine for many but if your eliminating meat and fish, you're never going to get the protein you need unless you're also consuming protein shakes every day.
Thank you, you really motivated and inspired me to add these foods to my diet!
I've been wondering for a while now (I'm 55, no periods past two years) why I have so few of the "typical" menopausal symptoms… I'm not even sure I've ever had a hot flush. But I've been vegan this whole century, and much of these dietary recommendations are already a normal part of my diet. I'm trying to be more intentional about protein and make refined carbs and sweet stuff a less regular occurrence, but I need to be careful with grams because when I had an eating disorder – decades ago – it was triggered by numbers, and counting grams of protein feels too close to counting calories and kilos.
I have acquired that fat pillow on my lower abdomen 😒 but it seems to be responding to exercise, which I'm trying to fine tune to my lifestyle, working patterns and ADHD. I'm always confused when I hear specialists conflate this with visceral fat though: I'm not saying I don't have that too (haven't had a scan so I don't know) but the extra fat that's grown on my belly over the past few years is definitely on top of my abdominal muscles… and I know that some people can have visceral fat without having much visible, superficial fat on their belly. I'd love some clarification on this.
Meanwhile, the thing that has really exploded for me as a result of the menopause is ADHD: to the point that I finally accepted that I've always had it, and got referred for an assessment (still waiting obvs, hopefully end of this year, NHS…?). It would be great to listen to your take on diet and ADHD at some point. Thank you for your work, it's very valuable and makes a difference to my life ☺
Do you recommend hrt