If you’re wanting to reduce your hot flushes, then you need to look at a way of eating that will cure insulin and leptin resistance and reduce inflammation.
(Not sure what I'm talking about? Click here for Part 1 and here for Part 2)
There are also some supplements that have proven to be helpful, but I haven’t included these today because getting your nutrition right first is the most important step.
And here’s how you do it:
Let’s look at each of these separately.
EAT WHOLE FOODS
Foods that have not been refined or processed contain higher amounts of vitamins and minerals. Your body also knows exactly what to do with them.
Nutrient-dense, whole foods are free of preservatives and additives that can cause inflammation.
Here are some ideas for you.
Eat These Whole Foods:
Not These Processed Foods:
EAT HIGH FIBRE FOODS
The average person takes in 15 grams of fibre per day. This is simply not enough.
If you want to keep your blood sugar and insulin levels low, and set yourself on the road to recovery from insulin resistance and leptin resistance, you need to aim for a daily fibre intake of 30 grams or more, consistently.
Fibre packed foods:
EAT HEALTHY FATS
You already know that a diet high in sugar and starchy carbs like grains, rice, potatoes, and corn make insulin resistance and leptin resistance worse, so these foods need to be avoided or strictly limited.
But, if you cut out these carbs without replacing them with something even more satisfying, you’ll get really bad cravings, you may even get hangry!
You solve this by making sure you are including lots of healthy fats, because foods that are naturally high in fat satisfy hunger really well without causing that spike in blood sugar and insulin.
So, replacing carbs with healthy fats helps your body overcome insulin resistance and leptin resistance without the hunger pangs.
Good whole fat sources:
As with any change in the way you eat, you may find it difficult in the beginning. So aim to introduce these steps slowly. Remember too that change doesn’t happen overnight, so don’t expect an immediate miraculous decrease in your hot flushes.
But by making these changes and sticking to them consistently, you can help yourself get some hot flush relief (or even get rid of them!)
You absolutely must change the way you approach your nutrition at this time in your life to minimise your symptoms and maximise your energy and health.
I am here to help you with that if that’s what you feel you need right now! Simply click here to schedule a time to have a chat and see if we can work together to help you reduce those hot flushes!
Click below to listen to a podcast episode I was interviewed for, about building resilience and my journey to being a Health Coach