Last week was my birthday, and before you ask, yes, I did consume cake. This birthday was a significant one, and it made me reflect on my routines and consider whether the things that worked for me a decade ago still make sense for me today.
Usually, as a dietitian, I consume a balanced diet, but as the years pass, our nutritional requirements change tiny bit.
Women have different dietary requirements than men, particularly if you're in the perimenopausal years like I am. Here are some of the behaviours I have chosen to maintain for the future phase of my life.
1. SHORT NIGHT
We must try to give our bodies time to rest. Before going to sleep when I was small, we would usually have dinner, but these days I don't graze in the nights. For the majority of women, eating within a 10–12 hour window and keeping a 12–14 hour overnight fast is ideal. I eat this way because it has been proven to be protective for cardiovascular health, it helps to fine-tune our insulin response, which in turn helps with hormone balance, weight management, and lowering the risk of type 2 diabetes. It also helps to manage inflammation and joint pain.
2. INCLUDE PROTEIN IN EVERY MEAL
I've had this practise ever when I had my nutritional training in the 1990s. As the nutrient that serves as the body's foundation, protein also helps people feel full for longer periods of time, which makes us less prone to graze on less wholesome snacks in between meals. Additionally, it is crucial to support muscular health and hormone balance throughout the perimenopause.
3. SUFFICIENT HEALTHY FATS
At most meals, my diet contains a sizable dose of healthful fats. This entails that I swallow full-fat dairy products like natural yoghurt rather than low-fat versions, eat full-fat dairy products like nuts and seeds on a daily basis, drizzle olive oil on my salads and steamed vegetables, and occasionally consume oily fish. Fat is necessary for healthy skin, cognitive function, and hormone balance. It improves cholesterol and controls inflammation. I prefer seed oils, margarines, and light oils because they are frequently highly processed and could cause inflammation.
4. BERRIES QUITE OFTEN
The fruit family's super heroes are berries. They are the fruit with the least amount of sugar as they are packed with antioxidant-rich polyphenols that boost the immune system, protect cells, and encourage a healthy gut flora. At this time of year, frozen berries are typically more cost-effective and nutritious than fresh variety, so I choose to purchase them.
5. DARK GREEN LEAFY VEGETABLES AT LEAST ONCE A DAY
The darker the greenest the vegetable, whether it is broccoli, kale, watercress, or rocket, the better. These adaptable vegetables are my favourites on the vegetable rack since they are rich in minerals and micronutrients.
6. MANY BRUSSICAS
It so happens that the brassica family also includes a large number of green vegetables. This class of foodstuffs, also referred to as cruciferous vegetables, is one of the most studied in terms of avoiding cancer and protecting cells. They are abundant in sulphur-rich chemicals that support the liver's ability to detox oestrogen, which is crucial for me at this stage of life.
7. SLEEP
A restful night's sleep aids in setting the button. A regular bedtime, reading a few pages of a good book, and going to turn off screens at 9 p.m. all contribute to better sleep. I also use a Lumie daylight alarm clock, which helps me get out of sleep at 6.30 in the morning throughout the winter.
These are the rituals I'm staying with for the next stage of my life's adventure, along with some R&R and lots of nice times with friends and family
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