SuperNutrition in 10 steps
At My Second Spring’s recent SuperNutrition event, in partnership with Cleanmarine Menomin, Enda Wyley, poet and children's author, was taking note! Here, she drills down the recommended adjustments to our daily diet from our nutrition experts. Public Health Nutrition student Irene Davy also shared her notes looking from her perspective. Many thanks to our scribes.
1. Your 50s provide something of a wakeup call: you need to be proactive to preserve memory, joint and bone health, and heart health. That means changing diet and changing lifestyle.
2. Easy changes to make:
- Delete the junk from your shopping list, and clear the following from your cupboards: white bread, rice, noodles, cakes, crisps, and biscuits
- Eat small amounts, often, of good foods
- Drinks: Take tea and coffee off the list, and replace with green tea or Matcha.
- Try Pukka night time tea to aid better sleep,
- Maca from Peru is excellent in helping hormone balance.
- Stay hydrated - lots of water - and Coconut Water is also very good because of its natural electrolytes.
- Try Milk Thistle at night to detox the liver (try the Irish Botanicals brand.)
Read about Lorraine Keane's perimenopause moment here.
Newsflash: you need to be eating less!
3. Don’t obsess about calorie counting in your 40s and 50s, but do understand this: what ever your calorie intake before, you need less of it now!.
4. Portion Control!: Your stomach is thesame size as your two hands cupped together – try it, you’ll be surprised! - That’s how much should be on your plate (and it’s less than you think!) Use the classic tricks of smaller plates, and waiting for 20 mins before eating more – if still hungry eat. If not - don’t! Your plate should be half veggies/ ¼ protein/ ¼ and the amount of fat should be less than the size of your thumb.
5. Don’t go Fat Free – you need those good fats as you get older.
6. Be vigilant about sugar: If you go over 1- 2 teaspoons of sugar each day you are asking too much of your body and your blood sugars will be out of balance(1 teaspoon equates to 5gs, so check your labels and divide the figure for 'of which sugars' by 5 to determine how many teaspoons are contained in a portion) .
Good habits takes planning
7. Plan your meals
Breakfast: A great Breakfast sets you up for the day in so many ways. Skip it; you’ll open yourself up to all kinds of nutritionally suspect temptation!
- Eat Oats (Just 50/60 grams - measure it out once so you get an idea of portion size) and use Almond milk
- Try adding Tahini to smoothies - it is high in Vitamin D and calcium
- Lunch: Make it your main meal, and make dinner a lighter meal with no carbs and high in protein.
8. Some other good habits to cultivate:
- Make salad dressings yourself, with Flax oil and/or Linseed oil. Switch to Himalayan salt.
- Include green leafy veg at every meal (in smoothies in the morning)
- Ensure moderate amounts of nuts, seeds, dark chocolate and figs
- Try Good Mood Foods – Bananas, Oats, and Avocado,Turkey.
- Bitter herbs like Rocket/ radishes added to salads can help with digestions
- Include Phyto-oestrogens (20 to 60 g daily) - fermented soya like miso.
- Include these foods in your diet: Flaxseeds, Celery, Fennel, Lentils, Alfalfa, Chickpeas
Supplement - and stay informed
9. Supplement!: While you should aim to get all your nutritional requirements from food, supplementation can be useful: Here are the key supplements:
- A good vitamin C supplement (Liposomal Vitamin C is the best kind )
- CO Q10
- B complexes
- Magnesium – for better sleep
- Vitamin D - as we don’t get enough sunlight in the Irish climate
- Calcium – to protect bone health
10. Stay informed and on top of your health from here on: make sure you have blood tests once a year, check B12, Thyroid and your Hormonal Profile, too.
A thanks to our event partners!
My Second Spring's Super Nutrition seminar was held in partnership with CleanMarine Menomin*, Naturalife's new supplement designed for women in perimenopause and menopause. Find out more at http://www.cleanmarine.ie.
Look after yourself: a important reminder
Irene Davey, a student of Public Health Nutrition gave her feedback on the wisdom from the experts at last Thursday’s SuperNutrition Masterclass:
"What a great panel of speakers we heard from at The Merrion Hotel last week. Lorraine Keane started the conversation, revealing that in the media, growing older can be a difficult issue, much less menopause. As the ambassador for Cleanmarine MenoMin, a new Irish supplement for women over 40, she has found that supplementation helped her to minimize some hormonal symptoms: sleeplessness, tiredness and low mood.
Dr Mary Ryan, Consultant Endocrinologist, let us know in no uncertain terms that women need to look after themselves. A nugget I particularly liked: “if you are tired, then DON’T go out for a run, if you are tired, what you need is rest!.” Like many women in the audience, I would definitely be guilty of that one. Whatever you chose to do in the day (work, organize, taxi service, child psychologist, general tyrant, talk to friends, romantic moments) the best thing is to be happy with your decisions and make sure to have carved some time for your recuperation.
UK based nutritionist and writer Susie Perry Debice answered some of the questions which have been coming into My Second Spring and had advice for nutritional tips to help with the symptoms you may be experiencing.
Lastly Sarah Brereton of Naturalife, explained the rationale behind the nutrients which are in the Cleanmarine MenoMin supplement. Krill oils contain fatty acids are therefore good for your brain and heart health; B vitamins are essential for metabolism and brain function; and soy isoflavones which mimic the effect of oestrogen in our bodies.
As a Public Health Nutrition student myself, I have to say I will be definitely using this supplement and making even more effort to eat soya and fermented soy foods as well as my vegetables, fruits, pulses and whole grains and oily fish. The one piece of extra information is that all your family can and should eat this food too. So let’s have oats as part of our breakfast, Japanese veggies with fish for lunch and a bean stew with leafy green vegetables for dinner a bit more often. As Aisling said we are living longer now and so we want to live well at 80 and 90. Midlife is a great period in your life to eat, exercise, rest and look after yourself and so reduce the risks of succumbing to what are called non-communicable diseases: Type 2 diabetes, dementia, osteophorosis and heart disease."