Pressing for progress on menopause – Happy International Women’s Day

How to have a stress free natural menopause. Happy International Womens Day

It’s International Women’s Day on Thursday 8th March, IWD is a global day celebrating the social economic, cultural and political achievements of women. It also calls for gender parity. We have come a long way but there is still work to do. 

Each year there is a theme and this year it’s press for progress focussing on equal pay and recognition for women. 

 At Menopause Matters Guru we are pressing for progress to ensure women are enlightened and empowered about the menopause. Many women have been taught to fear the menopause believing that it is nothing but gloom and doom coupled with a huge mixture of horrible symptoms ranging from well known hot flushes and mood swings to the lesser known joint pain and burning tongue. With those thoughts in your head who could be blamed for dreading this time that all women experience?

 It doesn’t have to be like that.

 There’s lots you can do and you don’t have to resort to hormone replacement therapy or antidepressants. 

 We are great advocates of using natural remedies and holistic methods. We believe by taking a whole body approach you can have a stress free, natural menopause. 

 Start with what goes on in your head and work down. Just believing that the menopause is the start of all good things and freedom from lots of other parts of life that have been holding you back will help immensely. We regularly publish positive affirmations on our social media to get you on the right track. 

Hormone imbalance which is the cause of most menopause symptoms can be approached from a whole variety of angle. You can apply a natural progesterone cream which fits with your body’s own receptors. You should ensure it has the correct percentage of progesterone in it or it will be ineffective.

Next think about what you are fuelling your body with. If you feed it with junk food, highly processed foods and sugar, it doesn’t owe you any favours. Adapt your diet to contain more natural, organic vegetables, fruits fish and meat. The closer your food is to its natural state, the better.  The beauty of home cooked food is you know what goes in it. You can be sure there will be no nasty additives or artificial ingredients.

Take a good look in your cleaning  cupboards and the products you use for self care. Are they chemical cocktails of toxic substances. These all affect your hormone balance in the form of xeno-oestrogens. Check the ingredients and reduce harmful chemicals where possible by switching to natural alternatives. 

Exercise is also crucial to your wellbeing. You don’t need to do lots but it’s good to establish a regular habit. We like the 7 minute workouts which can easily be found on YouTube.

Lastly take time to relax and refresh your mind with some meditation. Just 5 minutes a day will soon get you feeling more chilled and less stressed.

Our blog contains lots of information on how you can make your menopause a happier, stress free time. Take a look through and feel free to email us with any questions at or join our Facebook group for mutual support and a safe space to share your wins and worries

Plastic pollution and your menopause

How plastic pollution affects your menopause

How plastic pollution affects your menopause

If you’ve listened to any news recently you can’t have missed the big plastic pollution problem facing our planet at the moment. Miles and miles of plastic in various forms are littering the oceans and causing death and destruction to sea life. That is to say nothing of the quantities of plastic in landfill which will not break down in our life times.

Plastic is also bad news for hormone balance and consequently the menopause. Toxins, both in the plastic and the manufacture of it are a major contributor to oestrogen dominance which you can read more about in one of our previous blogs – 10 signs of oestrogen dominance and what you can do about it

So, eliminating plastic, where possible from your life and that of your family can only be a good thing, for your health and the environment. We have long been champions of natural products which avoid toxins. Of course, plastic is everywhere so getting rid of it entirely will be a challenge. But, even halving you’re your plastic use will make a huge contribution. We aim to reduce our own use of plastic at home as far as we possibly can and it would be great if you could do the same.

Here are 8 ways you can be not so plastic fantastic

  1. Become aware of the amount of plastic you use in your household. Do you really need to use cling film and plastic bags when you could store leftovers in a lidded container for example? Simply by raising awareness of the plastic you get through will help you to reduce it.
  2. Check out the packaging when you go shopping. Choose retailers who pledge to reduce plastic use. When other retailers see the effect on sales they will follow suit. Shops like your local greengrocer will have unpackaged produce. It’s great for the local economy too.
  3. Invest in a set of durable shopping bags. That way you will always have a bag handy and won’t need to buy carrier bags which will eventually end up clogging up the ocean floor for hundreds of years.
  4. Many household cleaners come in plastic containers. Both container and contents are highly toxic. Try natural alternatives, or you could make your own using lemon juice, vinegar, bicarbonate of soda etc. Check out these suggestions for natural cleaning and a few recipes from Wellness Mama
  5. Ditch the plastic water bottles. A BPA free, biodegradeable water bottle will be far less toxic for you and your environment. Even better use glass.
  6. The same goes for disposable coffee and tea cups. Some coffee shops will reward you if you provide your own cup. There is a lidded coffee/tea cup to suit all tastes, and they keep your drink warmer for longer too.
  7. Straws – do you really need one? If you can’t drink your cocktail or soft drink without one, switch to paper or stainless steel.
  8. Bamboo toothbrushes have natural bristles and are biodegradeable. Try these from Amazon


There are lots of ways you can reduce your plastic usage. Feel free to share your suggestions either as a comment here or on our Facebook page


Dry eyes and menopause

Dry eyes in menopause


 There’s more than one place menopause can make you feel high and dry! About 61 percent of peri menopausal and menopausal women suffer from dry, itchy eyes, but only 16 percent of them realise menopause is to blame, according to the Society for Women’s Health Research.

As always, hormone imbalance is the main culprit! 

“Many women going through menopause experience dry eye syndrome or exacerbation of their pre-existing symptoms,” says Dr. Sol Shaftel, M.D., Ph.D., an ophthalmologist and ophthalmic plastic and reconstructive surgery fellow at the University of Washington. Common symptoms include dryness, light sensitivity, blurred vision, as well as burning, gritty, and sandy feelings (often called “foreign body sensation”). But don’t let watery eyes fool you! Although teary eyes look like they are anything but dry, excessive tearing may be a sign that your eyes are desperately trying to make up for a lack of moisture, according to Dr. Shaftel.

If dry, scratchy, burning eyes trouble you, you can feel (and look!) better without any invasive medical interventions. “These symptoms can often be treated effectively with simple measures leading to major improvements in quality of life,” says Dr. Shaftel, who notes that successful treatment hinges on three major strategies: increasing lubrication, decreasing tear outflow, and reducing eyelid inflammation.

Try out these five easy remedies for dry eyes:

1. Avoid Environmental Triggers

Wind, dry air, and pollutants all contribute to dried-out eyes. On windy days,  wear glasses or sunglasses to help block the wind. Try a humidifier in your home if it is particularly dry, it can bring serious relief to your eyes, not to mention to your skin! 

2. Try Over-the-Counter Eye Drops

 Here’s a quick overview of the options: tear substitutes, which are quick-acting, but provide only temporary relief; gel drops, which are longer-acting but can blur vision; gels, which are for nighttime use and will blur vision; and preservative-free formulations for those women who are allergic to preservatives. The option that’s best for you — and how many different ones you need to employ on a given day — largely depends on just how dry and miserable your eyes are. Start with tear substitutes and work your way up. Caution: Avoid “get the red out” and “clear eye” drops as these can cause rebound redness, inflammation, and dryness if used for prolonged periods, warns Dr. Shaftel.

3. Take It Easy on Your Eyes

Blink! Being told to blink more might sound silly, but how often have you found yourself not blinking because you were enthralled in a book or a movie? When you must concentrate, lubricate your eyes. Another way to take it easy is to limit how many hours a day you wear your contact lenses.

4. Eat Right

Omega-3 fatty acids are good for more than your heart, they are also good for your eyes, says Dr. Shaftel. A 2011 study from the Mount Sinai School of Medicine found that eating unsaturated fatty acids can effectively treat dry eyes. Eat at least two portions of fish a week, one of which should be oily fish such as salmon, tuna, or mackerel, and/or take  Omega-3  supplements, preferably Krill oil.

5. Talk to Your Doc

While you should tell your menopause specialist about any menopausal symptoms you experience, an ophthalmologist (eye surgeon) who specialises in the anatomy, physiology, and diseases of the eye can help provide significant relief.


Menopause survey results

menopause survey results

Half of women say their mental wellbeing suffers as a result of menopause, Woman’s Hour poll finds.

The Daily Telegraph reports that the poll commissioned by Radio 4’s Woman’s Hour and BBC Radio Sheffield found the menopause makes 25 per cent of women want to stay at home, with a further 23 per cent reporting that it reduced their enjoyment in life.

It also revealed that women have a limited understanding of their biological clock, even as they approach the average age for the menopause (51 in the UK). Over 70 per cent said they didn’t have a strong understanding of the menopause, which led to some being unaware of the effects it would have on their physical and mental health.

Of the women who reported a change in their mental health, just over a third said they consulted their GP about the problem. And only 70 per cent of women who were working when they experienced the menopause told their employer about the change in their mood.

***There are around 3.5 million working women over the age of 50 in the UK. Previous research shows that around 50  per cent of women find employment difficult when undergoing the menopause, and 10 per cent have given up work because of the symptoms. Physical and mental  side effects associated with the menopause  include low self-esteem, anxiety, memory loss and verbal slips.

The survey, which ComRes conducted on behalf of the BBC, involved 1,009 women between the ages of 50 and 60.

***Watch out for our online program “Menopause in the
Workplace” which will be available soon. It is jam-packed with information, advice, helpful hints, worksheets and much more!

BHRT: Doctors and the use of bio-identical hormone therapy

Wild yam

From the website of Jerry Tennant, MD, MD (H), PScD.

Hormone Replacement Therapy

Menopausal symptoms are annoying and sometimes debilitating to many women.  For many years, standard therapy was Premarin, a form of oestrogen from horse urine. Rarely was progesterone included.  Eventually, it was recognised that the most important issue with hormones is balance.  Oestrogen must be balanced with progesterone.  Without progesterone in adequate amounts, one has what is called “oestrogen dominance”.  It is oestrogen dominance that causes many of the side effects of hormone inadequacy.


Because one cannot patent natural substances, pharmaceutical companies modify natural products so they will have a similar effect but they can patent the modified compound and thus make a profit from it.  Such a substance is progestin, a synthetic progesterone.


The National Institutes of Health (NIH) established the Women’s Health Initiative (WHI) in 1991 to address the most common causes of death, disability and impaired quality of life in postmenopausal women. The WHI addressed cardiovascular disease, cancer, and osteoporosis. The WHI was a 15 year multi-million dollar endeavour, and one of the largest U.S. prevention studies of its kind. The three major components of the WHI were:

* a randomised controlled clinical trial of promising but unproven approaches to prevention;

* an observational study to identify predictors of disease;

* a study of community approaches to developing healthful behaviours.



The study was discontinued after seven years because it was clear that the synthetic hormones were increasing risks—see below.  This has made many women fear the use of hormones of any type.


It appears that the use of bio-identical (same of the human makes) hormones instead of synthetic hormones have the reverse effect.  These hormones must be compounded by a compounding pharmacy since regular drug companies have no interest in these natural compounds as they can’t patent and pay the cost of getting the FDA to approve them.  If one company paid the FDA the millions of dollars it would take to get them approved, all of their competitors could make/sell them with no opportunity for the first company to recover the millions of dollars paid to the FDA to approve them.  Thus there is a constant effort to discredit bio-identical hormones in the U.S.  Since the FDA can’t control the use of natural substances, they have recently received authority to enforce severe requirements upon compounding pharmacies.  This increases the cost of bio-identical hormones above the price affordable by most consumers.  Thus there is a problem:  synthetic hormones are harmful and bio-identical hormones are helpful but difficult to afford.  However, women who can find them at an affordable price usually feel amazingly better without the risks of synthetic hormones.

(pictured; wild yam)

To read more: go here

How barcodes can help you have a healthy diet

How barcodes can help with a healthy diet

Healthy eating is crucial for hormone balance, but sometimes shopping for the best foods can be complicated. Here’s a little tip to help you weed out some of the less desirable items from your shopping basket.

Did you know that the numbers in front of barcodes on items relate to the countries they’re processed in? Do not buy food processed in China, Hong Kong, Vietnam or Thailand as they have no food inspection regulations. Here are links on how to read barcodes, and the numbers of all the countries.

How to read barcodes
Country codes

The spiritual side of menopause

Maiden, Mother, Crone

In some traditions, there is a reference to “Maiden/Mother/Crone” as a triple goddess, who embodies all the feminine aspects of life, and also symbolises the 3 stages in a woman’s life.

The Maiden is the young virgin. She is the girl flowering into womanhood with the onset of her first period, learning about herself and her sexuality.

The Mother represents the next phase. This period usually involves marriage and motherhood, but is indicative of a woman’s sexual maturity. She is both fertile and fulfilled. She is aware of her body and emotions. She has a truer sense of self and nurtures others.

The Crone is the final phase in the menopausal journey. Fertility decreases and hormone balance is changing. The Crone is the wise woman. She has seen and experienced the wonders of life. She comes into her own power and sets an example for others.

Society often ignores or casts aside the Crone figure as we generally worship youth, but menopause is a time for women to embrace the qualities of the Crone and seek true wisdom.

When the energy flows freely through your energetics system, you may experience a flowering of spiritual gifts, particularly of intuition – a key part of the wise woman archetype. Your ability to sense and connect with energies and spirit is magnified.  As the reproductive aspect of your physical body winds down, the spiritual aspects of your subtle body ramp up! And this shift is something that can continue to deepen for the rest of your life.

So make some time for yourself, even if it’s only for a few minutes!


one minute mindfulness meditation Meditation; One Minute of Mindfulness

This is an easy mindfulness exercise, and one that you can do anytime throughout the day. Take a moment right now to try this. Check your watch and note the time. For the next 60 seconds your task is to focus all your attention on your breathing. It’s just for one minute, but it can seem like an eternity. Leave your eyes open and breathe normally. Be ready to catch your mind from wandering off (because it will) and return your attention to your breath whenever it does so.

This mindfulness exercise is far more powerful than most people give it credit for. It takes some people many years of practice before they are able to complete a single minute of alert, clear attention.

Keep in mind that this mindfulness exercise is not a contest or a personal challenge. You can’t fail at this exercise, you can only experience it.

Use this exercise many times throughout the day to restore your mind to the present moment and to restore your mind to clarity and peace.

Over time, you can gradually extend the duration of this exercise into longer and longer periods. This exercise is actually the foundation of a correct mindfulness meditation technique.

The journey of menopause should be honoured and celebrated by all women. In many ways it’s like a graduation. You are crossing the threshold into a new phase of life. Embrace the change and create a wonderful new chapter in your life story!

Mouth and dental problems in menopause

mouth and dental problems in menopause

There are many well known symptoms of menopause, we’ve nearly all heard of hot flushes, mood swings and anxiety. Today we are looking at a lesser known area but no less important for that. Your mouth, a major pleasure centre in terms of tasting, eating and other uses, can also be affected by menopause. So open wide and let’s take a look.


Mouth Dryness

As with other areas e.g. your vagina and your eyes, your mouth may feel drier during menopause and peri-menopause.  Hormone imbalance during menopause and perimenopause reduces moisture in mucous membranes and the mouth is no exception.

You can alleviate mouth dryness and other areas by using sea buckthorn oil. It is also important to keep yourself hydrated during menopause and any time so ensure that your daily intake of water is sufficient. Keep a bottle of water handy and drink regularly, it’s great for your kidneys and your skin too.


Burning mouth/tongue

This really uncomfortable condition can feel like your mouth is on fire. Contributory factors include hormone imbalance, stress, poor nutrition and anaemia.. You can relieve a burning mouth by keeping your mouth moist with increased water intake, apple juice or sucking ice, increasing intake of foods containing Vitamin B, increase iron rich foods and avoiding spicy and acidic foods. If symptoms persist you should get checked out by your doctor to make sure there are no underlying causes


Teeth and gums

Susceptibility to teeth and gum problems increases with menopause. You may notice your gums bleed more or feel more sensitive. Tooth sensitivity can also increase with age generally. Ensure you maintain good dental hygiene and get regular check ups with your dentist. Use a natural, chemical free toothpaste as some of the nasty ingredients like sodium laureth sulphate and triclosan are especially damaging . Try our recipe for a natural toothpaste below. There is also a right way and a wrong way to brush your teeth. Use the Bass method – click here




toothpaste using natural ingredientsNatural toothpaste recipe

  • 5 parts organic coconut oil
  • 1 part baking soda (bicarbonate of soda)
  • Few drops organic extract of lime or peppermint (for flavour)
  • If your teeth are sensitive add calcium powder to aid remineralisation
  • If you like your toothpaste sweet add 1 level teaspoon of xylitol* or  a tiny pinch of stevia*

*natural sweeteners


Mix ingredients and flavour to taste. It’s easier if you warm the coconut oil slightly to make it softer to work with.

Brush your teeth as usual using a bamboo toothbrush (Bamboo toothbrushes are more environmentally friendly. They are naturally biodegradable and plastics contribute to the xeno-oestrogens in your environment which are a big no no for women).



Healthy Foods to keep you Fit and Flourishing

healthy diet for menopause

A healthy, balanced diet is one of the most important requirements for a natural, stress free menopause, along with balanced hormones, exercise and positive outlook.One of our favourite health gurus, Dr Joseph Mercola, advises spending at least 90 percent of your food budget on whole foods, and only 10 percent, or less, on processed foods. Twenty-two foods known for their potent health include:

Six foods to boost brain health include avocados, coconut oil, grass fed butter, eggs, fatty fish and raw nuts. Your heart will benefit from beets, rocket and sprouts.

Four gut-healthy foods include kefir, fermented vegetables, bone broth and psyllium, while the spices turmeric and ginger are potent inflammation quenchers.

Mushrooms and allium vegetables like garlic and onions are potent immune-boosters, and grass fed beef and whey protein help build strong muscles.

Notable for their chemo-protective abilities are broccoli and other cruciferous veggies, leeks and black cumin (also known as black seed)

Top Six Foods for Your Brain

Topping the list of brain-boosting superfoods are foods high in healthy fats. This should come as no surprise considering your brain is mainly made up of fats.

1.Avocados are a great source of healthy oleic acid (monounsaturated fat, which is also found in olive oil), which helps decrease inflammation. Avocados have also been shown to effectively combat nearly every aspect of metabolic syndrome, a risk factor of dementia and most other chronic disease. Aside from providing healthy fats, avocados also provide nearly 20 essential nutrients, including potassium, which helps balance your vitally important potassium to sodium ratio.

2 Organic coconut oil. Besides being excellent for your thyroid and your metabolism, its medium chain fatty acids (MCTs) are a source of ketone bodies, which act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia. MCTs also impart a number of health benefits, including raising your body’s metabolism and fighting off pathogens. 

3.Grass fed butter and ghee. About 20 percent of butterfat consists of short- and medium-chain fatty acids, which are used right away for quick energy and therefore don’t contribute to fat levels in your blood. Therefore, a significant portion of the butter you consume is used immediately for energy, similar to a carbohydrate. Ghee, which has a higher smoke point than butter, is a healthy fat particularly well-suited for cooking. It also has a longer shelf life.

4.Organic pastured eggs Many of the healthiest foods are rich in cholesterol and saturated fats, and eggs are no exception. Cholesterol is needed for the regulation of protein pathways involved in cell signalling and other cellular processes. It’s particularly important for your brain, which contains about 25 percent of the cholesterol in your body.

It is vital for synapse formation, i.e., the connections between your neurons, which allow you to think, learn new things and form memories.

5.Wild-caught salmon and other fatty fish. While most fish suffer drawbacks related to contamination, wild-caught salmon and other small, fatty fish, such as sardines and anchovies, are still noteworthy for their health benefits in light of their low risk of contamination.

Wild-caught salmon and other oily fish are high in omega-3 fats necessary for optimal brain (and heart) health. Research also suggests eating oily fish once or twice a week may increase your life span. Avoid farmed food however, as they’ve been identified as one of the most toxic foods in the world.

6.Organic raw nuts such as macademia and pecans. Macadamia nuts have the highest fat and lowest protein and carb content of any nut, and about 60 percent of the fat is the monounsaturated fat oleic acid. This is about the level found in olives, which are well-known for their health benefits.

A single serving of macadamia nuts also provides 58 percent of what you need in manganese and 23 percent of the recommended daily value of thiamin. Pecans are a close second to macadamia nuts on the fat and protein scale, and they also contain anti-inflammatory magnesium, heart healthy oleic acid, phenolic antioxidants and immune-boosting manganese.

Three foods to boost your heart health

Like your brain, your heart needs healthy fats, so all of the foods just mentioned will benefit your heart as well. Aside from that, the following three are known for their cardiovascular benefits:

1.Beets, raw or fermented. Research shows beets have powerful health benefits, courtesy of their high nitrate content. Your body transforms nitrates into nitric oxide, which enhances oxygenation and blood flow and has a beneficial impact on your circulatory and immune systems. Research3 shows raw juice bee tjuice can lower blood pressure by an average of four to five points in just a few hours.

Since 36 percent of each beet is simple sugars, if you have diabetes or are insulin resistant, fermented beets, also known as beet kvass, would be a preferable option, as the fermentation significantly reduces the sugar content. Beet kvass is also a great source of healthy probiotics.

2.Rocket, a relative of the cruciferous family of vegetables, contains flavonoids known to help improve blood vessel function, increase blood flow, lower blood pressure and lower inflammation.

It even has cleansing properties to counteract the poisoning effects of heavy metals in the system, particularly in the liver, and helps eliminate pesticides and herbicides from your body. With a tangy, slightly peppery kick, rocket is a tasty addition to just about any meal..

3.Sprouts, microgreens and baby greens. Harvesting greens before they reach maturity results in nutrient-dense plant foods that allow you to eat less in terms of volume. A simple way to dramatically improve your nutrition is to simply swap out lettuce for sprouts and/or micro-greens in your salad. Even a few grams of micro-greens per day can satisfy the recommended daily intake of vitamins C, E and K.

Four Foods to Get Your Gut Health on Track

Mounting evidence reveals there’s more to nutrition than previously thought — a large component of it actually revolves around nourishing the health-promoting bacteria in your body, thereby keeping harmful microbes in check. One of the reasons a healthy diet is able to influence your health is by the fact that it helps create an optimal environment for beneficial bacteria in your gut, while decreasing pathogenic or disease-causing bacteria, fungi and yeast. Among the top contenders in this category are:

1. Raw, grass fed kefir . This cultured milk product, which is easy to make at home with raw grass fed milk, is loaded with probiotics. It also contains fiber, which is another important source of nourishment for the healthy bacteria in your gut.

2. Fermented vegetables . One of the best and least expensive ways to optimize your gut microbiome is to eliminate sugars and processed sugars and eat traditionally fermented foods. Kefir is one; fermented vegetables are another. Here you have plenty of choices, as you can easily ferment just about any vegetable you like.

Using a special starter culture made with vitamin K2-producing bacteria will also turn your fermented veggies into a great source of vitamin K2.

3. Organic bone broth. Bone broth is quite possibly one of the oldest meals on record, going back to the Stone Age. It may also be one of the most healing. Not only is it very easily digested, it also contains profound immune-optimising components that are foundational building blocks for the treatment of leaky gut and autoimmune diseases.

This includes but is not limited to bioavailable minerals, collagen, silicon, components of bone and bone marrow, glucosamine and chondroitin sulfate and the conditionally essential amino acids proline, glycine and glutamine. However, if you choose this food you must be absolutely certain it is organic, as nonorganic bone broth may be worse than junk food. Bone broth is best made at home from scratch, using organic grass fed bones.

4.Organic psyllium.Psyllium is a healthy dietary fibre that helps nourish healthy bacteria in your gut, reduces intestinal inflammation, and may provide some relief from irritable bowel syndrome. The recommended daily amount of fibre is between 20 and 30 grams, but I believe about 50 grams per 1,000 calories consumed is ideal.

Two Potent Anti-Inflammatory Spices

While several of the foods already listed could belong in this section, two potent anti-inflammatory spices worthy of special mention are:

1.Turmeric, nicknamed the “spice of life,” has a long history of medicinal use for Ayurvedic medicine and traditional Chinese medicine. Its bioactive compound, curcumin, has been found to help maintain a healthy digestive system, modulate some 700 genes, positively control more than 160 different physiological pathways, improve the orderliness of cell membranes, and directly interact with inflammatory molecules to help lower inflammation.

Research also shows it has potent anticancer activity. Ready for a tasty novelty?

2. Ginger is also well-known for its medicinal qualities. Ginger may protect against a wide range of chronic diseases, in part due to its beneficial effects on oxidative stress and inflammation.

Like turmeric, ginger has also been found to have anticancer activity, driving “mitochondrially mediated apoptosis” (programmed cell death), decreasing the size of prostate tumors without disturbing normal tissues.

Two Immune-Boosting Superfoods

Proteins are found in every cell in your body. These chains of amino acids are important for repair, maintenance and growth of cells, and are essential for healthy muscles, organs, glands and skin. As protein is broken down and used up in your body, you must replace it by consuming protein via your diet. There’s no question that eating enough high-quality protein is essential to good health, but many people tend to eat far more than they need.Excessive protein can have a stimulating effect on a biochemical pathway called the mammalian target of rapamycin (mTOR). This pathway has an important and significant role in many cancers. When you reduce protein to just what your body needs, mTOR remains inhibited, which helps minimise your chances of cancer growth.

So, remember, there appears to be a Goldilocks’ Zone when it comes to protein. You want just enough — not too much and not too little — and your individual requirement will vary depending on your age, sex, physical activity and more. As a general rule, most people need about one-half gram of protein per pound of LEAN body mass. To calculate your lean body mass, simply subtract your percent body fat from 100, then multiply that percentage by your current weight.

Next, multiply your lean body mass by 0.5 to get your approximate protein requirement in grams. Seniors, pregnant women and athletes generally need about 25 percent more than the general population. When it comes to protein-rich, muscle-boosting foods, quality also matters. Two of the top contenders here are:

1. Grass fed beefCompared to conventional beef from animals raised in concentrated animal feeding operations, grass fed beef tends to have significantly better omega-6 to omega-3 ratios, higher concentrations of conjugated linoleic acid (CLA) and antioxidants, and a lower risk of being contaminated with antibiotic-resistant bacteria.

2. Whey protein , a byproduct of milk and cheese (often referred to as the gold standard of protein), was promoted for its health benefits by Hippocrates as early as 420 B.C. Besides providing all of the essential amino acids your body needs, high-quality whey protein from organically raised grass fed cows also contains three ingredients of particular importance for health: leucine, glutathione and CLA.

Both leucine and CLA can be helpful if you’re trying to lose weight, while glutathione boosts your overall health by protecting your cells and mitochondria from oxidative and peroxidative damage. As with beef, make sure your whey protein is certified organic and derived from grass fed cows, and is minimally processed with no added sugars and preservatives.

Three Anticancer Foods to Eat More Of

Many previously mentioned foods also belong in this section as well. Three additional foods with potent chemoprotective activity that many don’t eat enough of are:

1.Broccoli and other cruciferous vegetables.Broccoli has definitely earned its place among chemoprotective foods, thanks to plant compounds such as sulforaphane, glucoraphanin, phenolic compounds and diindolylmethane (DIM). Studies have shown sulforaphane causes apoptosis (programmed cell death) in colon, prostate, breast and tobacco-induced lung cancer cells.

Three servings of broccoli per week may reduce your risk of prostate cancer by more than 60 percent. 

To really optimise these benefits, be sure to eat your cruciferous veggies with some organic mustard seed powder.If you don’t like broccoli, keep in mind that many, if not most, of the members of the cruciferous family have similar plant compounds and health benefits.

2. Leeks, an allium vegetable closely related to onions and garlic, have much to offer in the way of good health. Like garlic, many of its therapeutic effect come from its sulphur-containing compounds, such as allicin. Leeks also contain kaempferol, a natural flavonol also found in broccoli, kale and cabbage, which research has linked to a lower risk of cancer.

3. Black cumin, also known as black seed (Nigella Sativa), has at least 20 different pharmacological actions, including natural antibacterial properties, antioxidant, renal protective and gastro-protective properties. Some have even called it a “seed of blessing” because it provides protection against both heart disease and cancer.

We need to talk…

Women talking about menopause

Hello everyone.

Last Wednesday, 18th of October, was World Menopause Day.

Well, we’re making progress, at least we have our own day now! More on that later.

Caroline and I have just completed a 30 day challenge on making videos. Every day we had to make a 2 minute video; we were given a tip on how to improve, and a prompt on what to talk about. It was scary, but also fun and we learnt a huge amount. Video is a fantastic way to communicate, so expect to see lots of them from us in the future!

We read and research a lot about all things related to menopause, and the other day we came across an article where the author commented on how many of us had the “talk” in our early teens on the changes to expect when our bodies entered puberty. It was a confusing time, but it was also exciting because we were on the threshold of becoming women and there was a lot to look forward to.

Well, women need the same talk on entering menopause. We need to be told what changes are happening in our bodies and how to deal with them. Although it’s the end of our reproductive cycle, there is just as much reason to be excited. It’s actually the beginning of freedom and the opportunity to indulge in me-time. Once we’ve got the hang of managing our hormones, and that’s where we can help, the world opens up! We’ve got time to do all the things that we want.So think of it as a huge adventure. We’ll help you with this too. Look out for videos from us on how to make your menopause an exciting and liberating time! 

You can watch our first video here