With all the ups and downs that come with midlife (and well, life in general) it can feel like you have no control over how you feel. However, the cliche saying of “you are what you eat” plays to our favor, especially when it comes to menopause. It’s the perfect time to take a look at your nutrition and what changes you can make to feel a little more energized, comfortable, hydrated and ready to take on life.
Want to reset your nutrition? Follow this 3-day program created by a Registered Dietitian that’s full of nutritious foods and simple recipes that even the busiest of us can follow to jumpstart healthy habits.
Boost Your Libido with Omega-3’s
Vaginal dryness is a common concern during menopause. Due to decreasing estrogen levels, the body’s natural lubrication production decreases and the intimate tissues become thinner and more sensitive. Omega-3 fatty acids found in salmon, eggs, flax, and nuts can help increase circulation and blood flow. This increased blood flow helps to support vaginal tissue and even increase arousal during more intimate times (hello libido!).
Include Leafy Greens to Relieve Vaginal Dryness
Next up, stock up on those dark leafy greens like kale and spinach! They are chock full of dietary nitrates which help to prevent vaginal dryness and increase circulation. For another source of relief to dryness, consider trying Kindra's Daily Vaginal Lotion. The feather-light formula contains skin-critical vitamins (B3 and E) to rebuild the skin-moisture barrier for dramatic improvements to dryness. 95% of women reporting meaningful improvements with as little as two uses.
Pump Up Your Fiber Intake
Fiber itself doesn’t actually provide you energy, but it does impact the way your body digests food and absorbs glucose, and a diet high in fiber will help you feel satiated for longer after each meal. Looking to add a little more fiber into your day? Add a couple of spoons of ground flax or chia seeds to your morning cereal, yogurt or smoothie, slice some avocado onto a salad, and/or enjoy a handful or two of berries for dessert. Capitalizing on these small ways to incorporate more fiber into your diet will not only help you stay alert, focused, and full, but it will keep your digestive system on track, too.
Avoid These for Quality Sleep
What you don’t include in your daily food intake is just as important as what you do. Limit caffeine intake especially past the afternoon. Keep in mind that alcohol is notorious for negatively affecting sleep quality. Eating late can cause digestion issues when you’re settling down for bedtime and especially avoid spicy and fatty foods later in the evening as well. Need a little extra help winding down and getting restful sleep? Try Kindra’s non habit forming Sleep Enhancing Supplement powered with super antioxidant Pycnogenol, potent adaptogen Ashwaganda, and low-dose Melatonin. It’s uniquely formulated to promote healthy circulation and restful sleep and combat night sweats without grogginess the next morning.
Incorporate Complex Carbohydrates
Menopause can leave you feeling zapped, whether it be brain fog, mental fatigue, or just plain tired. Put simply, carbohydrates are energy sources. But carbs aren’t all equal when it comes to powering your day. Simple carbohydrates, which can be found in refined sugars, deliver an immediate boost—but can lead to a sudden, stressful crash soon afterward. On the other hand, complex carbohydrates—found in vegetables, fruits, beans, legumes, and whole grains—digest more slowly, allowing for a slow and steady release of energy.
Add a Daily Supplement
It can be tough to get all of the nutrients you need through food alone, especially as you endure hormonal shifts during peri-menopause, menopause, and post-menopause. Don’t hesitate to call in reinforcements—especially if you’re feeling fatigued and run down. Kindra’s Core Supplement, for example, taps into the antioxidant power of Pycnogenol, French maritime pine bark, to manage hot flashes and night sweats. It also incorporates Ashwaganda, a potent adaptogen which helps your body adapt to stress by lowering cortisol levels, improving anxiety and even increasing libido. Get back to feeling like yourself!