Marketing, Author at Mullen Health

Foods to manage menopause

Might be hard to believe, but most menopause symptoms come back to one main organ – your liver. The best way to manage these symptoms is to make sure your liver and digestive system are as healthy as possible.

That’s why the first thing I recommend to anyone going through menopause is to cut out processed foods that are high in sugar and trans fats, and replace these with good quality, natural produce. While eating nutritious foods will help ease menopause symptoms, some foods are better than others. So here are my top 5 foods to help ease menopause symptoms:

Battle mood swings
Foods high in vitamin B and omega-3 fats are the best way to keep mood swings at bay. B vitamins can be found in lean meats and poultry, as well as whole grains and lentils. Omega-3 rich foods include oily fish like salmon and sardines, as well as flaxseeds.
Ward off hot flushes
First off, cut out foods that contain caffeine, alcohol and trans fats – all are shown to trigger or inflame hot flushes. As for what to eat, foods that contain phytoestrogen have been shown to reduce hot flushes significantly. Sources include seeds and nuts like sesame, sunflower and pistachios, soy products like organic tofu and tempe, as well as many fruits and vegetables.
Combat dryness
Vitamin E will help to combat dryness and replenish moisture in your skin. It can be found in high levels in foods like sunflower seeds, almonds, pine nuts and asparagus.
Improve libido
For many women, the decline in ‘sex’ hormones that comes with menopause can lead to a decline in libido. Foods which contain the amino acid L-arginine – such as oatmeal, nuts, garlic, soy and green vegetables – are thought to be helpful in improving sexual function. Potassium will also help regulate thyroid hormones and may enhance female libido, and is found in avocado and bananas.
Feel more energetic
Boost your energy levels by including foods high in iron and antioxidents like eggs, fish and green leafy vegetables. It is also important to eat a combination of good quality fats, proteins and starchy carbohydrates (such as whole grains) to provide your body with a steady source of energy over a long period of time.

Foods to avoid

White flour and sugar
Caffeine and alcohol – stimulants can trigger hot flushes
Trans fats, including deep fried and junk foods
Food additives and preservatives

If you want to learn more about the ways we can help you with menopausal symptoms, we’ll be holding a talk on 19th November 2013. To book tickets to this event, click here.

Yours in health,

Peter

Are you ready to take charge of your vitality and wellbeing through menopause?

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The truth about fish oil

By now you have probably heard the media hype linking fish oil to an increased risk of prostate cancer. As fish oil is a supplement we recommend at our practice, I wanted to take the time to assure you that there is no cause for alarm.

If you missed it, a report published in the Journal of the National Cancer Institute last month showed a potential link between omega-3 fatty acids and the risk of developing prostate cancer.

However, before you throw away the fish oil, it is important to examine the facts behind the apparent association.

The problems I have with the trial are as follows:

The original focus of the study was not to examine the link between omega-3 and prostate cancer. The results may have been influenced by the original intent of the study, which was to examine the use of selenium and vitamin E in cancer prevention.
Researchers did not collect information on the men’s diets before, during or after the study. Therefore, it is unclear whether the omega-3 fatty acids in their blood came from food or supplements.
Omega-3 intake was measured was through plasma phospholipid levels, which can be influenced significantly by a single meal or even the timing of a fish oil dose.
The ‘high’ range of omega-3 levels described in the study are within the range attainable in a typical Australian diet.
There is an absence of other trials that can demonstrate a causal relationship between increased omega-3s and prostate cancer.
There have been over 10,000 studies on the health benefits of omega-3s

For more information on why the media hype shouldn’t be taken at face value, you can read an analysis University of Newcastle nutritionist Peter Howe here.

Fish oil has been repeatedly proven to promote cardiovascular health and improve cognitive function, as well as counteracting inflammatory conditions. At this stage, without a proven direct relationship between fish oil and prostate cancer, I believe it would be unwise to forego the established benefits of fish oil.

I hope this has put your mind at ease and that you continue to reap the benefits of fish oil. If you have any questions, please let me know in the comment section below.

Have you been living with a health condition for years that hasn’t responded to conventional medicine effectively? Or are you simply not feeling your best?

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5 ways to ward off the winter flu

There’s never a good time for cold and flu, but in my experience the best way to treat these viruses is to prevent them.

How? By having the best health in the first place. I want to share with you my top 5 tips for keeping the winter flu at bay.

1. Get enough sleep – adrenal glands recover between 9pm and 1am.

2. Eat as naturally as possible to get plenty of antioxidants and phyto-nutrients from your food. Eat a variety of coloured vegetables and fruits as well as good quality proteins like nuts and seeds, fresh fish, eggs, chicken and lamb.

3. Manage your stress levels – spend half an hour doing something you enjoy that relaxes you each day.

4. Exercise at least 30 minutes a day, five days a week.

5. Boost your immunity with natural supplements every day, year-round. As a minimum, I recommend a good quality multi-vitamin, fish oil and a probiotic every day. When it comes to flu season, two of my favourite natural medicines are top quality echinacea and vitamin C powder.

Follow these steps and you’ll give yourself the best chance of avoiding a cold or flu this season.

Peter

Do you want to avoid catching any pesky colds and flu this winter season?

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Did you know the flu can be good for you?

Coming into winter, the flu is the last thing you want to catch. Most of us try to avoid it at all costs.

But if you happen to get sick with the cold or flu, I’ve got some good news. Getting sick once every one to two years can actually be quite good for you.

You’re probably thinking ‘yeah, right’, but let me explain.

Getting sick gives your immune system a good work out, cleans out your mucous membranes and forces you to rest for a couple of days and realise that the world can get on just fine without you. A couple of days off every one to two years just to rest and get well can be really beneficial for your health.

The other reason I believe the flu can be good for you is that the influenza virus challenges your immune system, which in the long run will help you cope with increased exposure to toxins and stressors at home and work.

So if you get a cold or the flu, remember:

– Your immune system may actually function better because of it

– It is healthy for you to get sick every one to two years.

– Rest up and enjoy the time you spend at home recovering – your body will love you for it

Do you want to avoid catching any pesky colds and flus this winter season?

Click here to download our free guide on preparing your immune system and warding off colds and flus naturally

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