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Menopause Support Recipes

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    This Menopause Support collection of 28 recipes was created with five key nutrients in mind:

    Calcium & Magnesium
    Phytoestrogens
    Low Glycemic Foods
    Protein
    Healthy Fats

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    This Menopause Support collection of 28 recipes was created with five key nutrients in mind:

    Calcium & Magnesium
    During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. This plan includes foods high in
    bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss.

    Phytoestrogens
    The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has
    found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods
    including tempeh, broccoli, carrots, and sesame seeds.

    Low Glycemic Foods
    As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This
    can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal
    plan uses low glycemic foods and excludes added sugars to optimize blood sugars and help with weight management.

    Protein
    During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily
    protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach
    your protein goals by providing 25% of your calories from protein.

    Healthy Fats
    Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of
    omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, and chia seeds.

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