I'm often asked what is the most important dietary change I should start with at this stage of life.

This is a tricky question but in most cases, it’s removing sugar from the diet.

Sugar is the perfect toxin, it sweet to taste and...

With the reduction of estrogen, also comes an increased risk of blood sugar irregularities and Type 2 diabetes. Unfortunately, 1 in 3 women post menopausally will develop type 2 diabetes. As estrogen supports the pathways that regulate insulin...

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...

Sources:

• Most fruit and vegetables - banana, potato, watermelon, tomato, sweet potato
• Legumes - lentils, kidney beans,
• Meats - chicken, salmon, beef, turkey

Deficiency:

• Women who urinate often lose lots of potassium and this can start a...

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...

Sources:

• Dark green leafy vegetables - spinach, broccoli
• Legumes - black beans, kidney beans
• Nuts and seeds - almonds, cashews
• Avocado, banana
• Meat - chicken and beef

Deficiency:

Common signs of low magnesium include eye twitches, leg...

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. I...

Sources:

• Brewer’s yeast
• Vegetables: Broccoli, green beans
• Herbs and spices: Garlic, Basil
• Beef and Poultry
• Fruit: apple, banana, grapes

Deficiency is very common.

Uses:

• Enhances the action of insulin, helps to regulate blood...

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...

Sources:

• Safe sunshine exposure. Note sunscreen blocks vitamin D absorption
• Fatty fish especially cod liver oil
• Egg yolk
• Mushrooms, especially those grown under ultraviolet light

Deficiency:

This is extremely common these days, people...