Ageing Skin and Menopause
Although ageing skin is not a disease or a medical condition that requires treatment. It is something that worries many women and can impact on their self-esteem and mental health.
Hormonal changes during menopause also affect your skin. With ...
The Importance of Exercise in your Menopausal Transition
Exercise is essential at every stage of life, and perimenopause/menopause is no exception.
Here are a few ways exercise can help improve your menopausal transition and benefit your general wellbeing.
- During our transition, we have a heightene ...
Zinc
Sources:
- Seafood especially oysters
- Meat and poultry
- Nuts - cashews, almonds
- Legumes - chickpeas and kidney beans - although these contain phytates that may prevent zinc absorption
Deficiency:
Vegetarians are often deficient as the highe...
Sodium
Sources:
- Natural sea salt, e.g., Celtic sea salt is a superfood. It contains 43 trace minerals including sodium in the correct ratio. Table salt or iodised salt are not good options as they have been processed and the other nutrients have been rem...
Silica
Sources
- Banana
- Spinach and green beans
- Seafood
- Root vegetables
- Nuts
Deficiency
- Deficiency is likely if you have had your stomach removed (gastrectomy)
Uses
- To strengthen bones and prevent osteoporosis
- For healthy hair, skin ...
Manganese
Sources
- Brown Rice
- Nuts: Pecans, Almonds
- Legumes: pinto, beans, navy beans, peanuts
- Fruit: Pineapples, grapes, berries, kiwi
Deficiency
- Iron and manganese fight for absorption. If you have high iron stores, you will probably have low m...
Copper
Sources:
- Shellfish like oysters
- Nuts such as cashews and almonds
- Dark green leafy greens
- Black pepper
- Cocoa
- Yeast
- Copper cooking equipment
Deficiency:
Toxicity is more common than deficiency. Rarely do my prescriptions include copper....
Vitamin K
Sources
- Dark green leafy vegetables - spinach, broccoli, kale, lettuce
- Other vegetables - carrot, pumpkin
- Animal meat - poultry and swine
- Fermented foods - natto
- Nuts - pine nuts, cashews
- Egg
Deficiency:
Generally, only found in women ...
Vitamin E
Sources:
- Seeds: sunflower
- Nuts: almonds, hazelnuts,
- Green vegetables: spinach, broccoli
- Fruit: kiwi, mango, tomato,
Deficiency:
Found in women on low-fat diets or those with digestion issues.
Uses:
- Specific nutrient for hormonal...
Vitamin C
Food sources:
* Tropical fruit like guava, pawpaw, pineapple, kiwi
* Greens like spinach, Brussel sprouts, and broccoli
* Capsicum, tomato and avocado
* All berries but strawberries are the highest
* Citrus fruit including oranges, lemons, grap...
Author
Jennifer Harrington
Clinical Director
Menopause Specialist, Naturopath, Nutritionist, Medical Herbalist
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