Kylie James | Koru Nutrition Inc.

Nutrition Support To Help Manage Your Menopause Symptoms

by Kylie James | Dec 16, 2021 | Koru Nutrition Blog

The word menopause is often perceived as a daunting word to many women. By definition, menopause is the time in a woman’s life when her body stops menstruating. Specifically, menopause is confirmed 12 months after her final period. However, this is a simple definition, as the symptoms associated with menopause can last for years. Most commonly, symptoms include weight gain, hot flashes, night sweats, insomnia, changes to mood, and changes in muscle composition. These symptoms are mainly triggered by decreased levels of estrogen and progesterone.

Throughout adult life these hormones are responsible for regulating processes such as menstruation and pregnancy. They are also responsible for developing feminine physical characteristics such as wide hips and breasts during puberty. These hormones are also known to work with neurotransmitters to provide an overall mood boost. However, during menopause the decline in these hormones leads directly to symptoms that many women find challenging to navigate. This article will walk you through helpful nutrition tips to help manage these symptoms, so you can stay focused on life’s important activities!

Top 5 Nutrition Tips To Help Manage Menopause Symptoms

Have Healthy Fats

If you are experiencing weight gain as a symptom of menopause, consuming fatty foods is likely something you are avoiding. However, recent research shows that including healthy fats, such as omega-3 fatty acids, in your diet may be beneficial for women currently managing menopause.

One meta-analysis reviewed multiple studies which had a total of 438 menopausal women participate. Supplementation of omega-3 fatty acids was found to reduce both the frequency and severity of night sweats (1). It is important to note that there was no conclusive evidence found for the reduction of hot flashes or weight gain. So, while more research is needed, incorporating more healthy fats into your diet may be something you should consider if you are experiencing menopausal night sweats.

Commonly, omega-3 fatty acids are found in fish such as salmon and mackerel, and seeds such as chia, flaxseed, and hemp seeds. If you are looking for inspiration on how to incorporate more omega-3 fatty acids into your diet, check out our recipe page. Our Rosemary Walnut Crusted Salmon and Grain-Free Mediterranean Mackerel Pasta is loaded omega-3 fatty acids to best support you!

Pick Phytoestrogens

While the term phytoestrogen may sound intimidating, it is actually referring to estrogen compounds that are produced naturally by plants (instead of being produced by the human body). These plant-based compounds mimic the effect of estrogen in our body, but to a much weaker extent. This can be helpful at managing symptoms during menopause, when our natural estrogen levels are declining. The most well-known source of phytoestrogen comes from the soybean; however, they are also found in chickpeas, berries, flaxseeds, grapes, and more.

There has been controversy about the potential negative effects associated with the consumption of phytoestrogens, as it has been suggested that they can disrupt our body’s hormone balance. However, research points to the conclusion that in moderate levels there is unlikely to be any resulting negative impacts in humans (2). The same research alludes that it would take significant highly levels of consumption of phytoestrogens to have any toxic effect (2).

One research study examined 51 menopausal women who were provided with a high phytoestrogen diet over six weeks. The participants showed a decreased in symptoms including hot flashes, night sweats, and flushing (3).

Try this delicious Cinnamon Flax Pudding Parfait as an excellent breakfast or snack option to help you incorporate more phytoestrogens into your diet!

Consume More Fruits And Vegetables

Everyone recognizes fruits and vegetables as a healthy component of our diet, so it likely comes as no surprise that these foods are beneficial for supporting the symptoms of menopause. Fruits and vegetables are packed with a variety of vitamins, minerals, antioxidants, and fiber which benefit all of our bodily systems, including our endocrine system, the system responsible for our hormone levels.

There is no shortage of evidence supporting the increase in dietary intake of fruits and vegetables in menopausal women. The Women’s Health Initiative Dietary Modification trial evaluated the diet of an impressive 17,473 women in the united states. This diet modification included the reduction of unhealthy fats, and the increase of fruits, vegetables, and whole grains, for one year. Results showed that this diet was correlated with weight loss, and a reduction in hot flashes and night sweats (4). Even more fascinating is that women who lost >10% of their baseline body weight had higher likelihood of reducing their other symptoms including hot flashes and night sweats (4).

Even fruit and vegetable supplements, have been shown to be effective for helping menopausal women manage their symptoms. In one study, 91 menopausal women grape seed oil tablet supplements for 8 weeks. The participants a significant reduction in hot flashes and insomnia, as well as improved mood and increased muscle mass (5).

As we try to fit fruits and vegetables into our daily meals, coming up with creative recipes can be challenging. For new inspiration, check out our Cauliflower, Kale, and Lentil soup or our Citrus Quinoa & Bean Salad for fresh ways to get your fruits and vegetables.

Eat More Quality Proteins (Including Eggs)

Menopausal women are likely to experience a decrease in muscle mass and bone density secondary to their declining estrogen levels (6). Therefore, it is important for menopausal women to include in their diet, food that will keep their bones and muscles strong, such as protein. Protein is found in eggs, lean meat, fish, and vegetables such as beans and lentils. Protein supplements have also become a popular way for individuals to increase their protein consumption.

One study examined 131 postmenopausal women who took daily protein supplements for 1 year. Individuals who took the supplements, compared to a placebo, had significantly better bone mineral density (7). Another study found that daily protein consumption showed promise for preventing age-related muscle loss (8).

One way to incorporate more protein into your daily diet is to consider eating eggs for breakfast. Our Spinach Scramble is an excellent source of protein (and fruit)!

Say No To Sugar

Consuming high amounts of sugar isn’t recommended for anyone, however avoiding sugar, specifically refined sugar, has extra benefits for menopausal women. Of course, eating refined sugars leads to sharp rises and declines in your blood sugar levels. While this is known to have a well-studied impact on mood, the link is even stronger for menopausal women. Evidence shows that women who had diets higher in refined carbs and sugars had a higher incidence of depression (9).

Additionally, menopausal symptoms, such as hot flashes and night sweats, have been found to be associated with increases in blood sugar (10). Research also shows that menopausal women with diets high in refined sugar have poorer bone quality (11).

For a sweet option low in refined sugar, take a look at our Apple Berry Crisp recipe!

In Summary

The symptoms that come along with menopause can be challenging to cope with. However, research tells us that through dietary changes, it is possible to manage these symptoms. Filling your body with the good – such as healthy fats, phytoestrogens, fruits and vegetables, and proteins – while avoiding refined sugars may be able to help you, your loved one, or your client manage their menopausal symptoms.

References

Mohammady, M., Janani, L., Jahanfar, S., & Mousavi, M. (2018). Effect of omega-3 supplements on vasomotor symptoms in menopausal women: A systematic review and meta-analysis. European Journal of Obstetrics & Gynecology and Reproductive Biology, 228, 295-302. doi: 10.1016/j.ejogrb.2018.07.008
Patisaul, H., & Jefferson, W. (2010). The pros and cons of phytoestrogens. Frontier Neuroendocrinology, 31(4), 400-419. doi: 10.1016/j.yfrne.2010.03.003.
Washburn, S., Burke, G., Morgan, T., & Anthony, M. (1999). Effect of soy protein supplementation on serum lipoporteins, blood pressure, and menopausal symptoms in perimenopausal women, Menopause, 6(1), 7-13. doi: 10100174.
Kroenke, C., Caan, B., Stafanick, M., Anderson, G., Brzyski, R., Johnson, K., … & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980-988. doi: 10.1097/gme.0b013e31824f606e
Terauchi, M., Horiguchi, N., Kajiyama, A., Akiyoshi, M., Owa, Y., Kato, K., & Kubota, T. (2014). Effects of grape seed proanthocyanidin extract on menopausal symptoms, body composition, and cardiovascular parameter in middle-aged women: a randomized, double-blind, placebo-controlled pilot study. Menopause, 21(9), 990-996. doi: 10.1097/GME.0000000000000200.
Maltais, M., Desroches, J., & Dionne, J. (2009). Changes in muscle mass and strength after menopause. Journal of Musculoskeletal and Neuronal Interactions, 9(4). 186-197. doi: 19949277
Konig, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women – a randomized controlled study. Nutrients, 10(1), 97-101. doi: 10.3390/nu10010097.
Paddon-Jones, D., & Rasmussen, B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care, 12(1), 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
Gangwisch, J., Hale, L., Garcia, L., Malaspina, D., Opler, M., Payne, M., … & Lane, D. (2015). High glycemic index diet as a risk factor for depression: analysis from the Women’s Health Initiative. American Journal of Clinical Nutrition, 102(2), 454-463. doi: 10.3945/ajcn.114.103846.
Thurston, R., Khoudary, S., Sutton-Tyrrell, K., Crandall, C., Sternfeld, B., Joffe, H., … & Matthews, K. (2012). Vasomotor symptoms and insulin resistance in the study of women’s health across the nation. Journal of Clinical Endocrinology and Metabolism, 97(10), 3487-3494.
Hardcastle, A., Aucott, L., Fraser, W., Reid, D., & Macdonald, H. (2010). Dietary patterns, bone resorption and bone mineral density in early post-menopausal Scottish women. European Journal of Clinical Nutrition, 65(3), 378-385. doi: 10.1038/ejcn.2010.264

Cinnamon Flax Pudding Parfait

by Kylie James | Dec 16, 2021 | Recipes

This sweet pudding parfait is likely to put a smile on anyone’s face! It’s a bonus knowing that the ingredients in this parfait align with nutrition to support women’s health, specifically through menopause.

If you’d like to learn more about nutrition for menopause, check out our article Nutrition Strategies To Help Manage Your Menopause Symptoms.

One of the star ingredient in this recipe, flaxseed, is known for its level of phytoestrogens. The term phytoestrogens refer to estrogen-like compounds that are produced naturally by plants, instead of within the human body. These estrogen-like compounds are able to mimic the effect of estrogen, which is helpful for menopausal women who have estrogen levels that are declining. In studies examining menopausal women who consume a high phytoestrogen diet over six weeks, they are shown to have a decrease in hot flashes, night sweats, and flushing (1). It is important to note that there is concern about phytoestrogens disrupting our body’s natural hormone balance, but research supports that it would require significantly high levels of consumption to have a toxic impact (2).

This recipe also avoids the use of refined sugars by substituting maple syrup instead. Avoiding the use of refined sugars is beneficial as consumption typically leads to quick rises and sharp declines in blood sugar levels. This variability often results in challenges with mood, which is definitely the case for menopausal women. Evidence shows that women who had diets higher in refined carbs and sugars had a higher incidence of depression (3).

To add a pop of flavour and colour to this recipe blueberries and blackberries are included. While they are low in calories, these berries are filled with nutrients, including antioxidants. Blueberries and blackberries are known to be high in antioxidant compounds such as vitamin C, quercetin and anthocyanins, which help to fight oxidative stress in the body (4).

Washburn, S., Burke, G., Morgan, T., & Anthony, M. (1999). Effect of soy protein supplementation on serum lipoporteins, blood pressure, and menopausal symptoms in perimenopausal women, Menopause, 6(1), 7-13. doi: 10100174.
Patisaul, H., & Jefferson, W. (2010). The pros and cons of phytoestrogens. Frontier Neuroendocrinology, 31(4), 400-419. doi: 10.1016/j.yfrne.2010.03.003.
Gangwisch, J., Hale, L., Garcia, L., Malaspina, D., Opler, M., Payne, M., … & Lane, D. (2015). High glycemic index diet as a risk factor for depression: analysis from the Women’s Health Initiative. American Journal of Clinical Nutrition, 102(2), 454-463. doi: 10.3945/ajcn.114.103846.
Skrovankova, S., Sumczynski, D., Mlcek, J., Jurikova, T., & Sochor, J. (2015). Bioactive compounds and antioxidant activity in different types of berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673.

Cinnamon Flax Pudding Parfait

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Prep Time 5

Setting Time 30

Total Time 35

Servings 2 servings

Ingredients

¼ cup Ground Flax Seed
½ cup Whole Flax Seed
1 tbsp Chia Seed
1 tsp Cinnamon
1 cup Unsweetened Almond Milk
1 tbsp Maple Syrup
2 cups Unsweetened Coconut Yogurt
¼ cup Blueberries
¼ cup Blackberries
¼ cup Pecans crushed (optional)

Instructions

In a 500mL mason jar, or a bowl add whole and ground flaxseed, chia seeds, cinnamon, unsweetened almond milk and maple syrup. Shake or stir well to combine. Allow the pudding mixture to sit for at least 30 minutes, or overnight in the fridge.
When you’re ready to eat, layer ½ cup pudding mixture,1/2 cup coconut yogurt.
Top the parfaits with berries and pecans Enjoy!

Notes

Nutritional information per serving:

Calories: 504

Carbs: 49g

Fibre: 16g

Sugar: 22g

Protein: 11g

Fat: 32g

Is Ginseng Good For You?

by Kylie James | Oct 27, 2021 | Koru Nutrition Blog

What is Ginseng?

For thousands of years, ginseng has been used in traditional medicine to treat a variety of conditions. Because of its health benefits, it has been gaining in popularity in Western societies, as a main stream therapeutic food.

Ginseng has been shown to help lower blood sugar, lower cholesterol, reduce the risk of cancer, reduce stress, boost energy, and even to help manage sexual dysfunction in men. It can be easily chewed or added to your favourite tea, soup, or smoothie.

Ginseng is a type of slow-growing perennial plant. Ginseng contains two significant compounds: ginsenosides and gintonin. These compounds complement one another to provide health benefits such as inhibiting inflammation and increasing antioxidant capacity in cells. (1)

Various other plants are mistaken for the ginseng root! Don’t be fooled by Siberian ginseng (Eleutherococcus senticosus) and crown prince ginseng (Pseudostellaria heterophylla). These are not the ginseng plants discussed in this article. The true ginseng plants are those that belong to the Panax genus.

There are many different types of ginseng: but the most popular are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). American and Asian ginseng vary in their concentration of active compounds and effects on the body. It is believed that American ginseng works as a relaxing agent, whereas the Asian variety has an invigorating effect (2, 3).

But, what is ginseng good for?

Top 7 Health Benefits Of Ginseng

#1. Ginseng Helps To Lower Inflammation And Reduce Oxidative Stress

Ginseng, as well as many other herbs, have been shown to help lower inflammation and reduce oxidative stress in the body. Inflammation can create numerous health issues in the body including pain, headaches, cognitive problems, depression, anxiety and poor sleep. Oxidative stress is when the body has too many free radicals circulating around the body and not enough antioxidants to combat this which results in damage to cells, tissues and organs.… Managing inflammation and oxidative stress are crucial in supporting a overall healthy body and brain (18).

#2 Ginseng Improves Memory And Brain Function

The majority of people tend to have reduced ability to concentrate and remember things. In fact University of Denmark suggests the collective global attention span is narrowing due to the amount of information that is presented to the public and with reduced attention span there is more difficulty with memory. Ginseng has neuroprotective properties to help support healthy brain function! In fact, studies have shown that people who consume ginseng on a daily basis have improved memory quality and secondary memory (5). A 2016 study on the effects of Korean red ginseng on cognitive function in patients with Alzheimer’s disease with a median age of 75 years old provided the patients 4.5 grams of Korean red ginseng per day. After 12 weeks taking ginseng, the study showed that it helped to improve frontal brain lobe function (14).

For more strategies on improving memory, we’ve shared our Top 10 Brain Boosting Foods and tips for Improving Your Memory Through Nutrition.

#3. Ginseng Improves Erectile Dysfunction

Research has shown that ginseng may be a useful alternative for the treatment of erectile dysfunction (ED) in men (6). Ongoing life stressors, toxins in our environment, hormone disruptions, and mental health concerns can all be contributing to problems in the bedroom. It seems that compounds in ginseng may protect against oxidative stress in blood vessels and tissues in the penis and help restore normal function (8).

One study found that men treated with Korean red ginseng had a 60% improvement in ED symptoms, compared to 30% improvement produced by a medication used to treat ED (9). Ginseng has been shown to raise testosterone levels, which is the hormone responsible for sex drive. This has been helpful in both male and female populations.

For more on improve sex drive and sexual dysfunction we’re written about our Top 5 Foods To Boost Your Libido and the Top 10 Health Benefits of Sex.

#4. Ginseng Can Help With Cancer

The recent stats show that 1 in 2 Canadians will get some form of cancer in their lifetime. So, anything we can do to help prevent or lower the risk of this occurring is important. Ginseng is one of many therapeutic foods that has been shown to support cancer prevention. A review of several studies concluded that people who take ginseng may have a 16% lower risk of developing cancer (10).

Ginseng may also help improve the health of patients undergoing chemotherapy by reducing side effects and enhancing the effect of some treatment drugs (16).

If you’re interested in learning more about nutrition and cancer you can check out our article listing 5 Nutrition Strategies For Cancer Prevention or our Top 6 Cancer Preventative Foods.

#5. Ginseng Boosts Energy Levels

We all need a pick me up now and again… and ginseng might just be the answer! Ginseng may help to boost physical and mental energy in people who feel weak and tired. One study of 21 men and 69 women found that ginseng showed good results in helping people with chronic fatigue (11).

#6. Ginseng Supports Flu Prevention

We all know the importance of preventing the flu and other respiratory viruses, and ensuring strong and healthy lungs. Research on the effects of ginseng in mice suggests a possible link between ginseng and the treatment and prevention of influenza and respiratory syncytial virus (RSV) (12).

Another study also identified that red ginseng extract could help improve the survival of the cells that line the lungs that are infected with the influenza virus (13). Early evidence indicates that ginseng extract could enhance the effect of vaccinations against diseases like influenza, as well (15).

For more on supporting the immune system, we’ve written the following:

#7. Ginseng Assists with Balancing Blood Sugar Levels

Studies suggest that ginseng may help lower blood sugar and assist in the treatment of diabetes. Ginsenosides may affect insulin production in the pancreas and improve insulin resistance using other mechanisms.

One study showed taking 6 grams of Korean red ginseng for 12 weeks, along with the usual anti-diabetic medication or diet, in individuals with type 2 diabetes not only enabled participants to maintain balanced blood sugar levels, but they also had an 11% decrease in blood sugar levels, a 38% decrease in fasting insulin and a 33% increase in insulin sensitivity (17).

Ginseng Risks

When planning to use ginseng, it’s important to make sure you find a legitimate supplier, as many online companies sell supplements that aren’t authentic, helpful, or effective.

Summary

So, whether you incorporate a ginseng tea into your morning routine, cut up some ginseng and put in your smoothies, or find a supplement that is right for you, your body and brain may love you for it!

Glazed Mushroom and Edamame Stir Fry

by Kylie James | Oct 14, 2021 | Recipes

This vibrant dish is a wonderful plant-based meal providing you with the nutrients needed to support your mental health!

Filled with vibrant vegetables and bold flavours, it is the perfect staple recipe!

Edamame is a type of soybean with a nutritional profile built to support your mental health. Edamame has a low glycemic index, meaning that when consumed it does not spike your blood sugars. This is an important quality when it comes to your mood, as fluctuating blood sugar levels have been shown to have negative impacts on one’s mood. Individuals diagnosed with diabetes, who typically have fluctuating blood sugar levels, are at a higher risk of being diagnosed with a mood disorder such as depression or anxiety (1).

Mushrooms are believed to provide a plant-based source of vitamin D. While vitamin D can be produced in the body when our skin is exposed to sun, the limited hours of sun exposure during the winter months make dietary sources of vitamin D important. Low levels of vitamin D is correlated with mood disorders such as anxiety and depression (2). Vitamin D supplementation has been shown to decrease depression and anxiety symptoms (3). While mushrooms provide a good source of dietary vitamin D, protective against poor mood, it is important to ensure that they were grown in sunlight for optimal vitamin D levels (4).

Ginger is used to enhance the flavours of this dish. Ginger’s known benefits include containing high levels of antioxidants to fight oxidative stress and protect against cell damage. Recently, animal models have shown promise that ginger may be effective at reducing anxiety symptoms (5), giving it potential to support mood in humans.

References:

Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x
Bicikova, M., Duskova, M., Vitku, J., Kalvachova, B., Ripova, D., Mohr, P., & Starka, L. (2015). Vitamin D in anxiety and affective disorders. Physiology Research, 64(2), 101-103. doi: 10.33549/physiolres.933082
Byrn, M., Adams, W., Emanuele, M., Mumby, P., Kouba, J., & Wallis, D. (2017). Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. Journal of Diabetes Research, 2017, 1-11. doi: 10.1155/2017/823863.
Cardwell, G., Bornman, J., James, A., & Black, L. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients, 10(10), 1498. doi: 10.3390/nu10101498.
Fadaki, F., Modaresi, M., & Sajjadian, I. (2017). The effects of ginger extract and diazepam on anxiety reduction in animal model. Indian Journal of Pharmaceutical Education and Research, 51(3), 159-162. doi: 10.5530/ijper.51.3s.4

Glazed Mushroom and Edamame Stir Fry

This vibrant dish is a wonderful plant-based meal providing you with the nutrients needed to support your mental health! Filled with vibrant vegetables and bold flavours, it is the perfect staple recipe!

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Prep Time 5

Cook Time 15

Total Time 20

Servings 2 servings