Cramps, Spasms and Muscle Health in Menopause

muscle Nov 07, 2019

Many women complain about muscle pain whether it be cramping, spasms, twitches, general tension or even muscular fatigue or weakness. If you’re not looking after your muscles, they won't look after you. 

 

If you are still...

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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...
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Thyroid health

 

Your thyroid gland regulates the body's metabolic rate as well as cardiovascular risk, digestive function, muscle control, brain development, mood, bone turnover, and longevity. What an important organ!

 

Unfortunately, your thyroid...

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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...
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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 and...
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Potassium

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...
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Magnesium

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...

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Iron

Anemia or low iron is common in menstruating women whereas iron overload is common in postmenopausal women. Please test before starting an iron supplement and retest again later.

 

 

Sources:

  • Meat - beef, lamb
  • Seafood - oysters, clams,...
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Calcium

Sources:

  • Vegetables: cabbage, kale, and broccoli
  • Seeds: sesame, poppy, chia
  • Nuts: almonds
  • Sardines and salmon with bones
  • Beans and lentils
  • Dairy is not a good source, calcium from broccoli is about 100 times more absorbable than dairy and...
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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...

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