#menopause meal plan

[basicshealthtips]

The Menopause Diet 5-Day Plan to Lose Weight

The transition to menopause is a big moment in a woman’s life. It usually brings unwanted weight gain and difficult belly fat. But these changes don’t have to be permanent. This comprehensive guide covers all the key aspects of this frequently neglected subject without any diet fads or crazes. It offers a practical menopause diet 5 day plan specifically for the trickier problem of menopausal…

[jesse-ben-israel]

LOSE WEIGHT AFTER 40 WITH THESE 3 PROVEN STRATEGIES

Proven Strategies for Weight Loss After 40 Join me as I take on the challenge of losing weight after 40 using these three proven strategies. Losing weight after 40 can be a daunting task. As we age, our bodies undergo a series of changes that can make it harder to shed those extra pounds. Hormonal changes, slower metabolism, and lifestyle factors can all contribute to weight gain, making it seem…

[listonic]

Navigate menopause with diabetes using the Diabetic Meal Plan for Menopause. This plan features meals like flaxseed-rich smoothies, calcium-fortified cereals, and vegetable-based dishes, all designed to support hormonal health and blood sugar levels during menopause.

[shreeisspecial]

Proper nutrition is a cornerstone of good health for everyone, but women have unique nutritional needs that change throughout their lives. From adolescence to post-menopause, a woman's body undergoes various physiological changes that require specific dietary considerations. This blog will explore essential nutrition tips for women at different life stages, helping you make informed choices about your diet to support optimal health and well-being.

[chiefofsmut]

𝐉𝐨𝐚𝐧 𝐈𝐧 𝐈𝐭𝐚𝐥𝐲

a/n: idea inspired by these pictures of patti. lmk if this writing style is something u guys r interested in. its sloppy but at least id get my ideas out. its not edited not beta read not checked for spelling or whatever just rambling

｡.｡:+* ﾟ ゜ﾟ +:｡.｡:+ ﾟ ゜ﾟ +:｡.｡.｡:+ﾟ ゜ﾟ +:｡.｡:+ﾟ｡.｡:+* ﾟ ゜ﾟ +:｡.｡:+ ﾟ

It's Joan’s and Luke’s first vacation after her husband died and she tries to be happy for him, she really does, tries to enjoy the sunny weather and the time she gets to spend with him. But it’s hard. They sit at the beach a lot. She's tanning while he's playing in the ocean. But she always watches him through her sunglasses. She's relaxing, yes, skin warm and sweaty, but she won't close her eyes. Nothing can happen to her boy. He’s all she has now besides her maker.

Luke makes a group of friends and wants to spend more time with them. “Mom, please, can I go?” They offered to take Luke out for the kids to play. So Joan wants to meet the parents. They are decent. Catholic.

"Live a little, Joan, have a day to yourself," one of the moms says. She seems so carefree, of course–she has a husband who loves her. Joan envies her. 

"Oh, no, I shouldn't," she waves off and blushes. An evening just to herself sounds lovely, but her Luke…

He asks so nicely–a toothy grin–for her to allow him to join his new friends. His only friends right now.

She agrees. "Alright, my sweet boy," she strokes his cheek. "Have fun." She kisses his forehead and so Luke is out. What does she do with her time?

It's still warm in the evening, the sun is slowly starting to set, so Joan freshens up. A nice dress, her hair up because of the heat, still her skin remains damp. Stupid menopause. She visits a small restaurant down the street. They walked past it the other day and Luke had pointed out how heavenly the food smelled. 

"A table outside please," she requests and of course she gets it, sits down and watches the people who walk past her while she sips her cold water. 

And then she feels it. Your eyes. Watching her. She looks over, finds your staring. And you smile at her and toast your glass of wine into the air, waiting for her to mimic her. 

Joan blushes, her skin even warmer now. Too warm. But she returns the gesture. 

The moment is broken when her food arrives. Rich, oily pasta she'll devour. It’s vacation, she's allowed to be gluttonous, right? 

When Joan is halfway through her plate, someone suddenly says. "This one is for you, signora." The waiter places a glass of wine onto her table. She didn't order this–she doesn't imbibe. "It's from the young lady over there," the waiter points to you. You look at her. 

Joan smiles and instead of sending the wine back she just keeps it on her table. She doesn't have to drink it. But it would be rude to decline such a friendly gesture, wouldn’t it? 

You notice that she doesn't touch the wine and just keeps eating, watch her wrap her full lips around the fork. So you get up and suddenly stand next to her. Joan senses your presence and looks up.

"You don't like wine?” you ask.

Joan shakes her head. "I don't drink."

You nod in return but don't seem offended or judgmental. "May I sit?" you ask and touch the back of the free chair at her table.

Joan sets down her fork and it’s hard work to swallow the remaining pasta in her mouth. She wipes her lips with a napkin while she holds your gaze. You are younger, more energetic, more confident. Intriguing?

“Pardon?”

“Do you want company?” you chuckle and pull back the chair, waiting for her answer. Joan hesitates and fingers the napkin in her lap. You take her silence as rejection. "I'm sorry, I didn't mean to interrupt." Pushing the chair back, you plan to leave.

But she doesn't want you to.

"No, please. Sit." Joan says before you can even turn around.

You sit down and place your glass onto the the table, fingers still holding the stem. "Are you enjoying your meal?"

"Yes, it's wonderful," Joan says but is too shy to keep eating right in front of you. The way you smile at her again is somehow innocent and dangerous at the same time. It's… tempting.

"Are you on vacation?" you ask and Joan doesn't miss the way you study her sun-kissed skin.

"Yes, I'm here with my son." At the mention of Luke her expression softens.

You look around as if searching for him. "Will he be joining you soon?"

"No, he is with friends."

"Oh, so you get to treat yourself this evening?" The way you say it makes it sound like it's a good thing, but Joan doesn't like being alone.

"You could say that," Joan says but she doesn't necessarily sound happy. She already forgot about her pasta.

Silence falls over you, only the chatter of the other guests and echoing around you. You keep looking at her, seem to memorize every detail of her face.

"So, your husband didn't join you?" you ask and take a sip of your wine. You couldn't possibly be flirting with her, could you?

"He… passed away a few years ago," you nod at Joan's answer and stay quiet, but Joan can see the empathy in your eyes, that your eyebrows twitch as if you're sharing her pain. "Are you on vacation too?"

You nod. "Yes, I'm here with my friends," you point towards the table you previously sat at, your friends bantering and not paying any attention to the two of you at all. Joan is relieved.

"Seems like a lovely group."

"What are you doing after dinner?" you ask, not even acknowledging her comment. When she looks back at you your focus is already back on her, not your friends.

"Going back to my hotel I suppose," Joan sips her water, tries to quench the hat in her body. It's not only the weather that makes her sweat.

"You should join us," you say confidently and Joan can't help but scoff and shake her head. You couldn't be serious. But you only smile at her reaction, keep trying to convince her. "There's a nice bar only a couple of minutes from here. They do serve some mean water." This time Joan chuckles.

"No, thank you, dear," she says and takes her fork. She doesn't want you to leave but the idea of being out with strangers makes her uncomfortable. You watch as she twirls the pasta and brings it to her mouth, watch as she chews.

When you hum she looks back at you. "You you're just going to spend this lovely evening in you hotel room?"

"Yes," she says in a matter-of-fact way. "What else am I supposed to do?"

"Enjoy the city? Let me show you around." Joan chuckles again. "What?" you ask and join her laughter.

"You're very forward." Her words make you smirk.

"Is that a bad thing?"

"I haven't decided yet." While Joan eats another fork full of pasta you drink more of your wine. After a pause you speak again.

"So? Will you join me for a walk?"

Joan considers your offer. She hasn't been able to simply do things she wants in years, always paid attention to Luke's or her husband's needs, always put them first. She wants to enjoy the evening and see more of the city, doesn't want to sit in her hotel room and wonder if Luke is safe. She knows he is, is probably enjoying himself right now more than she is.

"Where would we go?" she asks.

"Wherever you want," you say and shrug your shoulders.

Joan rubs her damp forehead as she thinks but you're quicker, catch the waiter and ask for the check. You sit in silence until it arrives and Joan reaches for her purse.

"No, no, I've got it," you say and pull out your wallet. Joan gapes at you.

"You don't…" she starts but you interrupt her, already handing the money to the waiter.

"I said I've got it," there is a sternness in your voice that hasn't been there before which causes Joan to stiffen. She watches you pay for her meal and your drinks, then you stand up, expecting her to do the same. Joan rises and shoulders her purse.

"What about your friends?"

"They'll be fine", you say and push your chair back to the table.

Joan is following you down the street without overthinking it, right next to you, her pumps clacking on the pavement and the skirt of her dress flowing around her legs. Your pace is slow and you radiate confidence she can only pray for.

"Have you been to Italy before?" you ask.

"Yes. I've always wanted to visit the Vatican."

"Because of your faith?" you ask and pat you chest bone, right where Joan's cross rested on her own. She blushes, cheeks growing hotter, and her eyes linger at your chest longer than necessary. Even your skin was sweat-dampened.

"Yes," Joan answers and tears her gaze away. She had noticed women's beauty before, indulged in sinful thoughts, but she never acted on them, never strayed from her path. But no women had ever shown that kind of interest in her before, never tempted her in the way you do.

You walk in complete silence, side by side, admiring your surroundings and enjoying every cool breeze that grazes you skins. Joan steals glances at you every now and then, clutches her purse as if it would help her to stay calm.

"So you don't have a boyfriend?" you ask and look at her.

Joan stiffens but she keeps walking and meets your eyes. "Are you flirting with me?" She sounds breathless, insecure.

"Yes, I am," you say and smile.

"Why?"

You chuckle softly. "Because you're beautiful. I like you."

[book--brackets]

Troll Trilogy by Katherine Langrish (2004-2007)

A secret kingdom of trolls, and their legendary gold, lies in the mysterious shadows of Troll Fell. It is to this eerie and dangerous place that Peer must go after his father's sudden death, to live with his greedy uncles, Baldur and Grim, at their mill. When Peer discovers his uncles' plan to sell children to the trolls, he has to bury his fears and set out to stop them somehow. In a world filled with magic and mystery, Peer has only his bravery, his wits, and two new allies -- a daring girl looking for adventure and a mischievous house spirit looking for a good meal. Their story will become part of the legends and lore that fill this extraordinary land by the sea.

The People by Zenna Henderson (1961-1966)

These are the People.

Marooned on this planet by the crash of their interstellar vehicle in the distant past, The People are never free of a sense of strangeness in this world and a yearning for the home they have half-forgotten.

These are the chronicles of their arrival on this world, their estrangement from it, and their ultimate acceptance of their poignant exile.

The Clockwork Crow by Catherine Fisher (2018-2020)

Orphan Seren Rhys is on her way to a new life at the remote country mansion of Plas-y Fran when she is given a package by a stranger late at night in an empty train station. The package contains a crotchety, mechanical talking crow, which Seren reluctantly brings to her new home. But when she gets there, the happy Christmas she had hoped for turns out to be an illusion--the young son of the house, Tomos, has been missing for almost a year, rumored to have been taken by the fairies. With the Crow's reluctant help and a little winter magic, Seren sets off on a perilous journey to bring Tomos home. An enthralling story of family and belonging set in frost-bound Victorian Wales.

Fairytales for Wilde Girls by Allyse Near (2013)

There's a dead girl in a birdcage in the woods. That's not unusual. Isola Wilde sees a lot of things other people don't. But when the girl appears at Isola's window, her every word a threat, Isola needs help.

Her real-life friends – Grape, James and new boy Edgar – make her forget for a while. And her brother-princes – the mermaids, faeries and magical creatures seemingly lifted from the pages of the French fairytales Isola idolises – will protect her with all the fierce love they possess.

It may not be enough.

Isola needs to uncover the truth behind the dead girl's demise and appease her enraged spirit, before the ghost steals Isola's last breath.

The New Moon's Arms by Nalo Hopkinson (2007)

Calamity, born Chastity, has renamed herself in a way she feels is most fitting. She's a 50-something grandmother whose mother disappeared when she was a teenager and whose father has just passed away as she begins menopause. With this physical change of life comes a return of a special power for finding lost things, something she hasn't been able to do since childhood. A little tingling in the hands then a massive hotflash, and suddenly objects, even whole buildings, lost to her since childhood begin showing up around Calamity. One of the lost things Calamity recovers is a small boy who washes up on the shore outside her house after a rainstorm. She takes this bruised but cheerful 3-year-old under her wing and grows attached to him, a process that awakens all the old memories, frustrations and mysteries around her own mother and father. She'll learn that this young boy's family is the most unusual group she's ever encountered--and they want their son back.

Finisterre by C. J. Cherryh (1995-1996)

Stranded on a distant planet that abounds with fertile farmland, human colonists appear to be in paradise. But all the native animals communicate by telepathy, projecting images that drive humans mad. Only Nighthorses stand between civilization and madness. When a flare of human emotion spreads to all the horses, chaos erupts.

Three Kings by Freydis Moon (2022)

Ethan Shaw—lighthouse keeper and local witch—lives a charmed life in his chilly, coastal hometown. Blessed with a flourishing garden and a stable livelihood, Ethan can’t complain. But when his husband, Captain Peter Vásquez, brings home a wounded leopard seal after an impromptu storm, Ethan is faced with a curious situation: caring for a lost selkie named Nico Locke.

As Ethan struggles with the possibility of being infertile, insecurities surrounding his marriage, and a newly formed magical bond with a hostile, handsome selkie, his comfortable life begins to fracture. But could breakage lead to something better?

With autumn at their heels and winter on the horizon, Ethan, Peter, and Nico test the boundaries of a new relationship, shared intimacy, and the chance at a future together.

Silver Sequence by Cliff McNish (2003-2005)

Six children leave home and are drawn to Coldharbour - an eerie wasteland of wind, rats, gulls and rubbish. Each of them has a unique gift, but they must learn to use their skills fast. Drawing ever closer in a maelstrom of fury is the Roar, something vast and dreadful that wants to destroy them.

Lilah's Adventures by Sherwood Smith (2012)

When twelve-year-old Lady Lilah decides to disguise herself and sneak out of the palace one night, she has more of an adventure than she expected--for she learns very quickly that the country is on the edge of revolution. When she sneaks back in, she learns something even more surprising: her older brother Peitar is one of the forces behind it all. The revolution happens before all of his plans are in place, and brings unexpected chaos and violence. Lilah and her friends, leaving their old lives behind, are determined to help however they can. But what can four kids do? Become spies, of course!

The Merlin Spiral by Robert Treskillard (2013-2014)

When a meteorite crashes near a small village in fifth-century Britain, it brings with it a mysterious black stone that bewitches anyone who comes in contact with its glow--a power the druids hope to use to destroy King Uthur's kingdom, as well as the new Christian faith. The only person who seems immune is a young, shy, half-blind swordsmith's son named Merlin.

As his family, village, and even the young Arthur, are placed in danger, Merlin must face his fears and his blindness to take hold of the role God ordained for him. But when he is surrounded by adversaries, armed only by a sword he's named Excalibur, how will he save the girl he cherishes and rid Britain of this deadly evil ... without losing his life?

[soniamaries]

Best Diet Plan for Over 40: Essential Guide by Nutritionist

The Best Diet for Women Over 40: Essential Guide by Sonia Marie Nutrition

As women enter their 40s, nutritional needs shift to support changes in metabolism, hormonal balance, and overall health. This stage often brings new challenges, including maintaining a healthy weight, managing energy levels, and promoting bone strength. Sonia Marie Nutrition knows what is required of Diet for Women Over 40 with professional nutrition guidance. A well-balanced diet can empower women to feel their best, embrace healthy aging, and maintain vitality.

Understanding Nutritional Needs After 40

Aging naturally impacts metabolism, causing it to slow down, and hormonal changes related to perimenopause and menopause often follow. These changes make nutrient-dense foods crucial for maintaining energy, muscle tone, and metabolic health. Three nutrients particularly beneficial in this stage are calcium, fiber, and antioxidants. Calcium is essential for bone health, fiber aids in digestion and supports heart health, while antioxidants protect cells from damage, promoting overall wellness. The best diet plan for women over 40, these nutrients help in managing weight, strength maintenance, and long-term health.

The Role of Hormonal Health in Diet 

Hormonal fluctuations can influence weight, energy, and even mood. Foods rich in phytoestrogens—found in flaxseeds, soy, and legumes—may help balance hormones naturally. Additionally, incorporating omega-3 fatty acids from sources like fish, chia seeds, and walnuts can support mood stability and reduce inflammation. A diet rich in nutrients can also help ease symptoms associated with menopause, including hot flashes and fatigue. Adopting a well-rounded, nutritious diet helps maintain hormonal balance, which is crucial for women navigating these natural changes.

Key Components of the Best Diet Plan for Women Over 40

The best diet plan for women over 40 emphasizes whole foods, balanced meals, and nutrient diversity. Key components include lean proteins, healthy fats, and complex carbohydrates. Protein is essential for muscle maintenance and metabolism, while healthy fats (such as those found in avocados and olive oil) support brain function and hormone production. Complex carbs—like whole grains, sweet potatoes, and legumes—offer sustained energy and stabilize blood sugar levels. A variety of colorful fruits and vegetables also ensures a broad intake of vitamins, minerals, and antioxidants.  

Weight Management Strategies

Weight loss after 40 can be challenging, but it’s achievable through a combination of diet, exercise, and mindful eating. To lose weight, creating a moderate calorie deficit while prioritizing nutrition is key. Incorporating high-fiber foods and protein-rich meals can promote satiety, reducing the likelihood of overeating. Physical activity, particularly strength training, is also crucial as it helps maintain muscle mass and boosts metabolism. These combined efforts make weight management more sustainable and rewarding. 

Personalized Nutrition Plans

A personalized approach to nutrition addresses individual goals, health needs, and food preferences. Sonia Marie Nutrition specializes in creating customized plans to suit each woman’s unique lifestyle. Personalized plans can focus on specific areas like weight management, hormonal balance, or enhancing bone health. By tailoring each diet plan to individual needs, women are empowered to achieve their best health outcomes effectively and enjoyably. 

Common Myths About Dieting After 40

Misconceptions about dieting often circulate, especially concerning aging. For example, it’s a common myth that metabolism declines sharply after 40, making weight loss impossible. In reality, while metabolism is slow, balanced nutrition and regular exercise can significantly improve metabolism and overall health. Another myth is that restrictive diets are necessary to lose weight, but overly restrictive diets can harm metabolic health and make it harder to maintain results. A positive, balanced approach to food and exercise is far more effective for lasting wellness.

How Can Top Nutritionists Help with the Best Diet Plan for Women Over 40?

Working with a nutritionist like Sonia Marie Nutrition, who has over 30+ years of experience, provides invaluable support in navigating dietary changes. They offer expert insights into specific nutrients, portion sizes, and food choices that align with each woman’s health goals. Services offered include personalized diet plans, ongoing guidance, and meal planning strategies. With professional guidance, women over 40 can confidently manage their health, improve energy, and enhance quality of life.

10 Best Diets for Women Over 40, According to a Dietitian

Mediterranean Diet

The Mediterranean diet focuses on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats, especially olive oil. Known to support heart health, it’s rich in antioxidants and anti-inflammatory nutrients, which help manage aging-related issues like joint health and hormonal balance.

DASH Diet (Dietary Approaches to Stop Hypertension)

The DASH diet is designed to reduce high blood pressure but offers benefits for women over 40 by emphasizing fruits, vegetables, lean proteins, and low-fat dairy. This diet also limits sodium, helping to improve heart health—a vital focus as the risk of heart disease increases with age.

Plant-Based Diet

A plant-based diet focuses primarily on whole, plant-derived foods while limiting animal products. High in fiber, antioxidants, and phytonutrients, plant-based diets are excellent for hormone health, weight management, and reducing risks of chronic conditions.

High-Protein Diet

After 40, maintaining muscle mass becomes a priority, and protein plays a crucial role in this. A high-protein diet—emphasizing lean meats, fish, eggs, and plant-based proteins like legumes and quinoa—supports muscle tone, metabolism, and bone health.

Anti-Inflammatory Diet

This diet includes foods that reduce inflammation, such as berries, fatty fish, leafy greens, nuts, and olive oil. Chronic inflammation is linked to numerous health issues, including arthritis and heart disease. Following an anti-inflammatory diet can alleviate joint pain and support overall health.

Intermittent Fasting

Intermittent fasting (IF) focuses on when to eat, rather than what to eat. Popular IF patterns, such as 16:8 (fasting for 16 hours, eating within 8 hours), have been shown to help with weight loss, blood sugar control, and energy levels, especially beneficial as metabolism slows with age.

Low-Carb Diet

Low-carb diets can be helpful for women over 40 aiming to manage weight or improve insulin sensitivity. Reducing refined carbs and increasing protein and healthy fats can stabilize blood sugar levels, reduce cravings, and support weight management.

Paleo Diet

The Paleo diet emphasizes foods our ancestors ate, like lean meats, fish, vegetables, and fruits, and excludes processed foods, dairy, and grains. It’s nutrient-dense and can help women over 40 improve digestion, energy, and metabolic health.

Flexitarian Diet

A Flexitarian diet encourages primarily plant-based foods but allows for occasional meat and dairy. This approach provides the benefits of a vegetarian diet while offering flexibility. The diet supports heart health, reduces the risk of certain cancers, and helps with weight management.

Ketogenic Diet

The Keto diet, while restrictive, can be effective for women over 40 looking to manage blood sugar and shed pounds. By drastically reducing carbs and increasing fat intake, the body shifts into ketosis, using fat for energy. It’s best followed under professional guidance to ensure nutritional needs are met.

Book Online consultation with Sonia Marie Nutrition today

Conclusion

A balanced diet that meets the evolving nutritional needs of women over 40 promotes overall health, vitality, and wellness. By incorporating whole foods, key nutrients, and tailored support, women can feel empowered to live healthily as they age. Sonia Marie Nutrition offers personalized guidance to help each woman achieve her health goals effectively and sustainably.

Ready to prioritize your health and wellness? Book a free 15-minute consultation with Sonia Marie Nutrition today! Whether you’re in the USA, Canada, or Australia, contact us directly at (818)-864-6540 or email sonia@sonia-marie.com for personalized support.   

[amberwellnessgroup]

Understanding POTS and the Role of Hydration IVs in Symptom Management

Postural Orthostatic Tachycardia Syndrome (POTS) is a condition characterized by an abnormal increase in heart rate that occurs after sitting up or standing. This sudden increase can lead to a variety of debilitating symptoms, including dizziness, fatigue, heart palpitations, lightheadedness, chest pain, nausea, and even fainting. These symptoms can significantly impact daily activities and overall quality of life.

POTS is often triggered by factors that affect blood volume and circulation. These can include dehydration, prolonged bed rest, surgery, trauma, viral illnesses, or significant changes in hormonal levels, such as those experienced during pregnancy or menopause. Autoimmune conditions and genetic predispositions can also play a role in the development of POTS.

Diagnosing POTS can be challenging due to the variability of symptoms and their overlap with other conditions. Many patients endure a lengthy and frustrating journey of multiple doctor visits and tests before receiving an accurate diagnosis. The diagnostic process often involves a detailed medical history, a physical examination, and specific tests such as the tilt table test, which measures the heart rate and blood pressure responses to changes in posture.

One effective strategy for managing POTS symptoms is the use of hydration IVs. These intravenous treatments deliver fluids directly into the bloodstream, providing immediate and efficient hydration. For individuals with POTS, staying well-hydrated is crucial, as it helps maintain blood volume and reduce the severity of symptoms associated with orthostatic intolerance.

Hydration IVs can include electrolytes and essential minerals, which are vital for maintaining proper cardiovascular function and overall health. By replenishing these nutrients quickly, hydration IVs can help stabilize blood pressure, improve circulation, and reduce the frequency of dizzy spells and fatigue. This form of therapy can be particularly beneficial during flare-ups or in situations where oral hydration is insufficient.

Incorporating hydration IV therapy into a broader treatment plan for POTS can provide significant relief and enhance quality of life. As always, it’s important to consult with a healthcare professional to determine the most appropriate and effective treatment options tailored to individual needs.

In addition to hydration IV therapy, there are several other treatment options for managing POTS symptoms. These include:

Increased Salt Intake: Consuming more salt can help retain water and increase blood volume, which may alleviate some symptoms of POTS. This should be done under medical supervision to avoid potential complications.

Compression Garments: Wearing compression stockings or abdominal binders can help improve blood flow and reduce pooling in the legs, thus minimizing dizziness and fainting.

Medications: Various medications can be prescribed to help manage POTS symptoms.

Physical Therapy: A structured, graduated exercise program can help improve cardiovascular fitness and reduce POTS symptoms over time. This often includes a combination of strength training and aerobic exercises.

Lifestyle Modifications: Making lifestyle changes such as avoiding prolonged standing, rising slowly from sitting or lying positions, and consuming small, frequent meals can help manage symptoms.

Dietary Adjustments: Eating a balanced diet rich in nutrients, staying hydrated, and avoiding triggers like caffeine and alcohol can support overall health and reduce symptom severity.

Counseling and Support Groups: Psychological support can be beneficial for coping with the chronic nature of POTS. Therapy and support groups can provide emotional support and practical tips for managing the condition.

It’s essential to work closely with a healthcare provider who understands the complexity of POTS and will help you to develop a comprehensive, individualized treatment plan that addresses the specific needs and symptoms. Dr. Jade at Amber Wellness Group supports patient with POTS and can explore the benefits of IV therapy for symptom management.

If you’re interested in scheduling an appointment or you’d like more information, please contact us.

[mariacallous]

Chrissy Kinsella was looking for a more personalized approach to her health. “You know, what is good for you as an individual may not necessarily be good for the next person,” she says. So she reached for a subscription to Zoe—a personalized nutrition service cofounded by Tim Spector, a celebrity scientist and a genetic epidemiologist at King’s College London. Kinsella paid the £299 ($365) for a testing kit and later received a bright yellow package in the mail: a bundle of vials, patches, and muffins.

By testing, scoring, and monitoring how you respond to different foods, Zoe says, it can help with a whole host of problems. Its personalized recommendations can help you “reach a healthy weight,” “feel less bloated,” and “avoid chronic health issues,” claims its website. The program can even help with menopause, Zoe says.

But doctors are more ambivalent. Sure, getting people to think critically about what they eat can be beneficial, but scoring and monitoring someone’s diet could lead to unnecessary health concerns or even disordered eating. British doctors say they have seen perfectly healthy patients with concerns about their blood sugar control prompted by readings in their Zoe app.

A Zoe starter pack includes a fecal sampling kit, a finger-prick blood test, and a continuous glucose monitor (CGM). Participants are asked to take a blood sample before and after they eat a muffin precisely engineered by the startup to contain specific levels of fat, sugar, and proteins. Zoe then runs a blood-fat test to see how each person responds to fat in their diet (prolonged high levels of fat in the blood are a health risk). Combined with blood glucose data (from the CGM) and an analysis of the quality of their microbiome (via the fecal sample), these measurements are used to create personalized diet recommendations, where each item of food is scored on a scale up to 100.

A sugary food, for example, would have a low score for someone whose data shows their body doesn’t control blood sugar levels well; for someone with good sugar control, the same food would be scored a bit higher. Meals, too, are scored out of 100—based on the personalized scores of their ingredients, as well as how those ingredients interact.

Kinsella, who used the program for a year, says she values the insights it gave on what foods were more suited to her body—now she knows that she tolerates fat well, sugar not so much, and that dairy milk sits better with her than oat milk. Kinsella loved inspecting data about her body, but she admits she became obsessed with checking the app to see what her blood sugar was doing in response to what she ate, courtesy of the CGM. Small, coin-shaped, and usually affixed to the upper arm, CGMs have been a regular appendage of people with diabetes for years now, allowing them to track dips and hikes in blood sugar without needing to prick their finger every time. There’s been a growing trend of companies selling the monitors to people without diabetes for them to track how their body responds to certain foods. Levels and Veri, two other personalized nutrition plans, also use CGMs.

Getting a score of at least 75 every day is the ultimate aim of the Zoe program. This figure is calculated based on what you’ve eaten. But Kinsella found herself ruling out a lot of foods because they wouldn’t get her to that magic number, and she thinks the app encourages this kind of obsessive behavior. “You’re giving people an app that is kind of almost gamified, in that when you hit this magical 75, you get a big green circle. And everybody wants to get 10 big green circles in a row,” she says.

Shivani Misra, a consultant doctor specializing in diabetes in London, has seen an influx of patients at her non-NHS practice who have either purchased a CGM themselves or through the Zoe program, and who’ve become worried they are at risk for developing diabetes—due to seeing either continuously high blood sugar levels or sharp rises and falls.

When Misra formally tests them for diabetes, the results always come back normal. “We shouldn’t be using CGM to diagnose diabetes; it’s absolutely not validated for that,” she says. What concerns Misra is the people she’s seen who are restricting calorie intake and have become extremely anxious about eating carbohydrates. “I really worry about that group, because they’ve just become overwhelmed with the data that they’re seeing, which is completely normal.”

“It’s set up to derive those kinds of behaviors in exactly the people that would be susceptible to it, in my opinion,” she says. The patients who came to her were seeking professional guidance because they felt their anxiety about what the data was telling them had become problematic—in the case of one patient, they felt they couldn’t eat fruit anymore. “I personally think there is some corporate responsibility to make sure that there is adequate safety in place for people,” says Misra.

Federica Amati, a medical scientist and nutritionist and a science communications strategist at Zoe, says that the company has “lots of systems in place for customer service, and for our coaching team to be able to flag if they feel that somebody is not interacting with the app in a healthy way,” she says. “Of course, the fact that there’s a score associated with food is still problematic if you have disordered eating.”

On the potential for programs like Zoe to burden health systems with concerned users, Amati says that the company is putting a task force together to investigate how medical professionals are experiencing Zoe’s influence. “We feel very responsible about it,” she says.

Nicola Guess, a dietitian and researcher at the University of Oxford, says that she has also been approached by patients concerned about their health after seeing their blood glucose spike while wearing a CGM offered as part of a personalized nutrition plan. When she tested these patients to assess their blood glucose control, their results were completely normal. “It’s just making them quite weird about food, and it takes a lot of the enjoyment out of food for no reason whatsoever,” says Guess.

But, says Amati, Zoe didn’t create the worried well, noting that the problem has been an issue for the public health service for a very long time. “For sure, we’ve probably now created a new stream for the worried well to feed into, but I think that that’s a bigger problem than just Zoe.”

There is also a big question mark over how useful personalized nutrition really is. Zoe’s nutrition scores are predicated on the idea that each of us responds to the same food in a slightly different way—thanks, in part, to our microbiomes. But translating this into dietary advice is trickier and less well understood. A personalized diet might tell someone to cut out white bread and eat more leafy vegetables, for example, but is this really more effective than the same advice delivered by a family doctor or a public health advertisement?

“Zoe doesn’t eschew all the normal health advice,” Amati says. “We’re not like, ‘Oh, no, don’t eat more fruits and vegetables’—it sits within the recommendations that we know are very good for the majority.”

There is precious little clinical trial data on personalized nutrition apps, says Duane Mellor, a dietitian and researcher at Aston University in the UK. One study from Israel published in 2015 compared personalized diets generated by a machine-learning algorithm with diets selected by a clinical dietitian. The authors found that people in both groups had fewer glucose spikes after meals—indicating a healthier diet.

But whether personalized nutritional plans really make a difference is something Zoe is studying. Next month, Amati says the company will be releasing the results of a randomized controlled trial, called the Zoe Method Study. The trial involved one group of people receiving the full Zoe product and another group simply receiving standard nutritional advice, plus access to support services through an app. The study aims to test the efficacy of a program like Zoe in improving cardiometabolic risk markers in otherwise healthy people, through testing their resulting levels of cholesterol and triglycerides (a type of fat), as well as measuring other things like weight, blood pressure, glycemic control, and hunger levels.

All of this doesn’t come cheap, and Zoe users have to pay membership fees for continued access to their bespoke scores. Prices start at £59.99 ($73) for a single month and go down to £24.99 ($30) per month for a year-long plan. At those prices, Zoe is aimed squarely at wealthier consumers—a point not lost on columnist James Greig, who wrote about Zoe in the newsletter Vittles.“If our environment really is saturated with poisons, then bespoke services like Zoe are not a scalable solution but a form of private health care that will further entrench existing inequalities,” Greig wrote.

Amati acknowledges that Zoe’s program is expensive, but she says, “The product at the moment is the price it is because the testing we do is expensive.” She says the idea is that, as the techniques and technology become more common, the price will come down accordingly, and that Zoe has plans to work with the NHS and other providers to “become part of the health approach.” In the meantime, the company places focus on communicating health advice for free through forums like social media and podcasts.

Zoe is still proving popular, with over 130,000 people having tried the service so far. Part of the appeal of personalized nutrition is that it goes beyond weight loss to address other concerns people have about their health. Zoe markets its diet as a way to improve energy levels, gut health, and sleep. William Viney, a researcher who has worked on personalized medicine, points out that there are a huge number of people who have health issues that aren’t easily addressed by doctors and mainstream diets. “They know that they’re not like everyone else, and they need to get to the bottom of something,” says Viney. “There is an opportunity to bring information, and with it care, to whoever can pay the price for such a product.”

[listonic]

Navigate menopause gracefully with the Vegetarian Meal Plan for Menopause. This plan includes a variety of hormone-balancing foods like flaxseed smoothies, calcium-rich vegetable stir-fries, and whole grain dishes, all tailored to support women's health during menopause.

[jessicawhitmorehealth]

Gut Health Tips for Women Over 40 for Better Aging and Wellness

Unlocking Gut Health for Women Over 40: A Holistic Guide to Wellness and Aging Gracefully

As women age, particularly beyond 40, maintaining gut health becomes an essential pillar of overall wellness. Hormonal changes associated with perimenopause and menopause can wreak havoc not only on gut function but also on mood, weight management, and energy levels. But the good news is that achieving optimal gut health—and by extension, better overall health—is entirely within reach through simple, science-backed strategies.

In this article, we'll explore the intricate connection between gut health and aging, why it matters for women over 40, and how to foster a thriving microbiome using holistic approaches. Whether you're navigating bloating, fatigue, or brain fog, this guide will provide actionable steps to help you feel your best.

Why Gut Health Matters for Women Over 40

Your gut microbiome, made up of trillions of microorganisms, plays a central role in digestion, immune function, and even mood regulation. However, as we age, the diversity of gut bacteria begins to plateau while the efficiency of digestion slows down. For women, hormonal shifts during perimenopause and post-menopause can further disrupt this delicate balance.

Research shows that estrogen and progesterone play significant roles in regulating gut barrier function and microbiota diversity. With menopause, reduced levels of these hormones can compromise the gut lining, leading to increased microbial translocation—a condition where harmful bacteria or their byproducts pass into the bloodstream, triggering inflammation. This underscores the importance of nurturing gut health during this life stage.

Common Symptoms of Gut Imbalances in Midlife

Hormonal fluctuations can manifest in various gut-related symptoms, including:

Bloating and indigestion

Constipation or irregular bowel habits

Increased food sensitivities

Fatigue and brain fog

Mood swings or heightened anxiety

While some of these symptoms may seem like "normal aging," they are often signals from your body that your gut microbiome needs extra care.

8 Gut-Friendly Habits to Boost Health After 40

Here’s how you can support your gut microbiome through diet, lifestyle changes, and mindful habits:

1. Diversify Your Diet with Prebiotic Foods

Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria. Foods like onions, garlic, asparagus, bananas, and oats are excellent choices. Ensuring variety in your diet can help increase bacterial diversity, a key marker of a healthy gut microbiome.

2. Incorporate Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics, which help replenish good bacteria in your gut. While not everyone benefits from probiotic supplements, these foods provide a safer, cost-effective alternative.

3. Avoid Extreme Diets

Fad diets or overly restrictive eating plans can starve your gut microbiome of essential nutrients. Instead, focus on balanced, whole-food meals that include plenty of fiber, healthy fats, and lean proteins.

4. Limit Processed and High-Sugar Foods

Processed foods and excessive sugar can encourage the growth of harmful bacteria in your gut. Opt for natural sweeteners like honey or maple syrup and prioritize nutrient-rich, minimally processed options when grocery shopping.

5. Stay Hydrated

Water is essential for digestion and helps maintain the mucosal lining of the gastrointestinal tract. Aim for at least 8-10 glasses per day to keep things moving smoothly.

6. Practice Mindful Eating

Slow down during meals to fully chew your food and foster better digestion. Mindful eating also helps you recognize fullness cues, reducing overeating—a common problem that can disrupt gut health.

7. Consider Targeted Supplements

While not everyone needs a probiotic, certain supplements can support gut health in specific scenarios. For example:

Magnesium glycinate for constipation

Collagen peptides for gut lining repair

Prebiotic powders for those lacking fiber intake

Always consult a healthcare provider before starting supplements.

8. Prioritize Stress Management

Stress negatively impacts gut health by altering the gut-brain axis, a bi-directional communication system between your gut and brain. Incorporate stress-reducing practices like yoga, meditation, or even a simple walk in nature.

The Gut-Brain-Hormone Connection: What Every Woman Should Know

Emerging research highlights the intricate relationship between the gut, brain, and hormones. Your gut produces neurotransmitters like serotonin, which influence mood and emotional well-being. Additionally, hormone fluctuations during perimenopause can exacerbate stress, creating a vicious cycle that impacts both mental health and gut function.

This is why taking a comprehensive, whole-body approach to gut health can yield benefits far beyond the digestive system. A healthy gut can stabilize mood, enhance energy levels, and even promote clearer thinking.

My Personal Journey with Gut Health After 40

Before I learned about the significance of gut health, I dismissed many of my symptoms—like bloating and fatigue—as inevitable parts of aging. However, after diving into research and experimenting with changes to my diet and lifestyle, I noticed profound improvements. Adding fermented foods like kefir, increasing fiber through daily oats, and practicing mindful eating fundamentally shifted my well-being. The journey was not without missteps, but it showed me that small changes can yield transformative results.

Key Takeaways: Better Gut Health, Better Aging

Taking charge of your gut health after 40 can significantly enhance your quality of life. By nourishing your microbiome through diverse foods, stress management, and mindful lifestyle choices, you set the stage for healthier aging long into the future. Remember, you don’t need to overhaul your life overnight. Small, consistent steps will lead to big changes over time.

By Jennifer Whitmore

[121clinic]

How to Lose and Sustain Weight For Life

Embarking on a weight loss journey is a transformative step towards better health and well-being. At 121 Clinic, we specialize in offering effective and safe weight loss solutions tailored to your individual needs. Our evidence-based programs combine medical expertise with compassionate support to help you achieve your goals sustainably and confidently.

Discover how 121 Clinic can support your weight loss journey:

1. Personalized Medical Consultations

Your journey starts with a comprehensive medical consultation with our experienced healthcare professionals. During this session, we assess your health history, lifestyle, and weight loss goals to create a personalized plan that prioritizes safety and effectiveness. This tailored approach ensures that your program is uniquely designed to meet your specific needs and health profile.

2. Evidence-Based Weight Loss Programs

At 121 Clinic, we follow National Institute for Health and Care Excellence(NICE) guidelines to deliver clinically proven, results-driven care. Our protocols include:

Medications: Options like Mounjaro/Wegovy/Saxenda/Ozempic, available for £160, help manage weight effectively under professional supervision.

Nutritional Support: Customized meal plans and guidance to ensure balanced and sustainable dietary habits.

Behavioral Interventions: Tools and techniques to build healthier habits and maintain progress long-term.

With 24/7 patient support, you’ll receive ongoing assistance throughout your journey.

3. Support for Menopause-Related Weight Gain

Hormonal changes during peri-menopause and menopause can lead to weight gain, fatigue, and other health challenges. Our specialized menopause management program focuses on addressing these issues through:

Hormonal balancing strategies.

Personalized nutrition and exercise plans.

Medications to support metabolism and weight management.

This holistic approach ensures you regain control of your health and thrive during this important life stage.

4. Accessible and Affordable Solutions

We believe that quality healthcare should be accessible to everyone. Our programs are designed to be cost-effective, with clear pricing and no hidden fees. Whether it’s consultations, medications, or ongoing support, you’ll find options that fit your budget.

5. Continuous 24/7 Support

Achieving lasting weight loss requires guidance and encouragement, which is why we offer round-the-clock medical support. Whether you have a question about your plan or need motivation during a challenging moment, our team is always available to assist you.

6. Transparency and Competitive Pricing

Transparency is central to our ethos. For example, our popular weight loss medication, Mounjaro 2.5mg, is competitively priced at £160. Additionally, our straightforward pricing model ensures you know exactly what to expect, giving you confidence in your investment.

7. Comprehensive Health and Wellness Services

Weight loss is just one aspect of your health journey. At 121 Clinic, we provide a wide range of services to support your overall well-being, including:

Menopause management.

Skincare treatments.

Smoking cessation programs.

Erectile dysfunction treatments.

This integrated approach promotes long-term health and confidence.

Start Your Personalized Weight Loss Journey Today

Take the first step towards a healthier, happier you with 121 Clinic. Our dedicated team will collaborate with you to design a weight loss plan tailored to your body and lifestyle, ensuring quick, safe, and sustainable results.

Contact Us Today for a Free Consultation

Phone: +44 7785 587 032

Email: info@121Clinic.co.uk

Website:121 Clinic

Note: Always consult with a healthcare professional before starting any weight loss program to ensure it aligns with your individual health needs.

[newlifenaturals]

The Menopause Diet: A 5-Day Plan to Lose Weight

Menopause marks a significant life change for women, characterized by hormonal shifts, especially in estrogen and progesterone, which can impact metabolism, leading to weight gain and other health challenges. The 5-Day Menopause Diet Plan is designed to support weight management during this time, focusing on whole foods high in phytoestrogens, lean proteins, healthy fats, and fiber. Each day offers balanced meals to help manage symptoms like weight gain, sleep issues, and mood changes. Additionally, menopause supplements containing key nutrients like calcium, vitamin D, omega-3s, and natural remedies like black cohosh and phytoestrogens can offer relief from common symptoms, supporting overall health during this stage.

[caffeinetooth]

Integrative Medicine Atlanta: A Comprehensive Guide for New Patients

Integrative Medicine Atlanta: A Comprehensive Guide for New Patients introduces individuals to the holistic approach of combining traditional and alternative therapies for optimal health. This guide explores the principles of integrative medicine, emphasizing personalized care that addresses the mind, body, and spirit. Learn about treatments such as acupuncture, functional nutrition, herbal medicine, and mindfulness practices offered by Atlanta's top integrative practitioners. The guide also provides insights on what to expect during your first visit, how to choose the right provider, and the benefits of blending conventional medical treatments with holistic approaches. Whether managing chronic conditions, enhancing overall wellness, or exploring preventative care, this guide helps new patients navigate integrative medicine Atlanta for a balanced and healthier lifestyle.

Understanding Integrative Medicine: What Sets It Apart

Integrative integrative medicine atlanta combines traditional medical practices with holistic approaches to treat the whole person—mind, body, and spirit. Unlike conventional care, integrative medicine incorporates therapies like acupuncture, nutrition counseling, and stress management alongside standard treatments. This approach emphasizes personalized care, focusing on prevention and addressing root causes of health issues rather than just managing symptoms.

Why Choose Integrative Medicine in Atlanta?

Atlanta has emerged as a hub for integrative medicine, offering diverse treatment options tailored to meet patients' needs. With a range of clinics and specialists, new patients can access cutting-edge therapies combined with evidence-based practices. The city’s vibrant health scene provides options that cater to various conditions, from chronic pain and fatigue to anxiety and autoimmune disorders.

Key Services Offered at Integrative Medicine Centers in Atlanta

Integrative medicine centers in Atlanta provide a broad spectrum of services, including:

Functional Medicine: Identifying and addressing underlying health imbalances.

Nutritional Therapy: Custom meal plans and supplements to support overall health.

Acupuncture and Chiropractic Care: Holistic techniques to relieve pain and improve mobility.

Mind-Body Therapies: Yoga, meditation, and counseling to reduce stress and promote mental well-being.

These services ensure comprehensive care tailored to individual needs.

What to Expect as a New Patient

New patients embarking on their integrative medicine Atlanta can expect an in-depth initial consultation. Practitioners take the time to understand medical history, lifestyle, and personal health goals. Diagnostic tools may include advanced lab testing, nutritional assessments, and physical examinations. Treatment plans are designed collaboratively, ensuring they align with your unique health needs and preferences.

Conditions Commonly Treated with Integrative Medicine

Integrative medicine Atlanta addresses a wide range of health conditions, such as:

Chronic Pain: Arthritis, migraines, and back pain.

Digestive Disorders: IBS, Crohn’s disease, and food sensitivities.

Mental Health: Anxiety, depression, and stress management.

Hormonal Imbalances: Thyroid issues and menopause symptoms. This approach helps improve overall well-being by addressing the root cause of these conditions.

Finding the Right Integrative Medicine Practitioner in Atlanta

When choosing a practitioner, consider their qualifications, experience, and specialties. Many integrative medicine clinics in Atlanta have board-certified physicians, licensed acupuncturists, and nutrition experts. Look for clinics with positive patient reviews and those that offer a range of services to meet your needs. Scheduling a consultation can also help you determine if the practitioner’s philosophy aligns with your health goals.

Tips for Making the Most of Your Integrative Medicine Journey

To maximize the benefits of integrative medicine, actively participate in your treatment plan. Maintain open communication with your practitioner, follow prescribed therapies, and make lifestyle changes to support your health. Take advantage of Atlanta’s wellness community, which offers resources like farmer’s markets for fresh produce, yoga studios, and mindfulness workshops. Consistency and commitment are key to achieving long-term health improvements.

Conclusion

Integrative medicine Atlanta provides a patient-centered approach to healthcare, blending traditional and holistic practices for optimal well-being. With its focus on treating the whole person, integrative medicine addresses not just symptoms but the root causes of health concerns. New patients in Atlanta can benefit from a wealth of resources, skilled practitioners, and a supportive wellness community. By embracing this comprehensive approach, you can take charge of your health and create a balanced, vibrant life.