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How Women Over 40 Are Sabotaging Their Hormone Balance Without Even Realising It

How Women Over 40 Are Sabotaging Their Hormone Balance Without Even Realising It

by | Apr 18, 2024 | Perimenopause

Woman inviting you into the website

 As a Perimenopause Naturopath and Weight Loss Nutritionist, I’ve seen many women over 40 strive towards managing their menopausal symptoms naturally plus maintain their ideal weight. Yet, despite their best efforts, some fall short of their goals, not because of lack of trying, but due to unforeseen self-sabotage. In this post, we’ll uncover the hidden ways you might be holding yourself back from receiving relief from your menopause symptoms and making your symptoms worse!

Here are some of the biggest ways that I see women over 40 sabotaging their efforts!

1. Overlooking the Impact of Stress

Many women often overlook managing their stress, which is essential for hormone balance and having a healthy weight . 

This oversight can lead to an increase in hot flushes, belly fat, anxiety, insomnia, etc., and also making it more difficult to achieve your ideal weight.

Some things you can do to calm your body and mind are:

– Take deep breaths into your belly whenever possible

– Get out in nature (even just the back yard or looking out the window at trees)

– Do activities that bring you joy

– Spend time with friends, family and pets

– Move your body in a mindful way

2. Thinking that you can be doing the same things you’ve always done and receive the same result

Unfortunately ladies, there are a lot of hormonal shifts going on in your body when you’re over 40 and I hear the same sentence over and over when I’m having PreScreening Calls with potential clients – “I’m doing the same things I’ve always done to lose weight/improve my mood/sleep/energy, etc. but it’s not working anymore!” In reality, it’s time to overhaul the way you approach food, movement and lifestyle in a way that works for you, so that you can have glowing skin, abundant energy, symptom relief and healthy weight loss with no more confusion and no more frustration.

The sooner you take some actions towards making these changes, the better you’re going to feel and the more you’ll enjoy your life.

3. Neglecting Self Care

Often, I see women over 40 putting everyone else first and neglecting themselves, not realising just how important it is for them to ‘put on their own oxygen mask first’.

By ignoring self care and seeing it as a luxury, you risk your own mental wellbeing as the busyness and stress of daily life can take its toll. Many women wait until they’re at breaking point before they reach out for help and this makes it a much longer journey back to feeling like themselves again.

If you can make a conscious effort to take some time to nourish your body and mind, and incorporate it into your DAILY routine, then you will notice an improvement in hormone balance and weight.

Things like:

  • Using a positive affirmation. My favourite is to look in the mirror and put your hand on your heart and say “I love and accept myself” three times while making eye contact with yourself.
  • Eating nourishing whole foods and quality dark chocolate.
  • Popping on a face mask while listening to your favourite podcast (The Ageless and Awesome Podcast of course 😀)
  • Enjoying an essential oils bath with some magnesium salts in candlelight

4. Falling Into Fad Dieting

It’s easy to fall into fad diets, especially when everyone around you is doing it. I get so frustrated by the encouragement to do 1200 cal/day, keto, fasting, juice detoxes by unqualified individuals who are uneducated and are not taking into account women’s medical conditions, hormone status, relationship with food and health goals.

This can set you back by not supporting great hormone health and starving your body of the nutrients it needs and leading to a yo-yo effect of weight loss and gain..

To avoid this make sure that you do your own research and ask the right questions such as:

  • How will this support my hormone health?
  • Is this tailored to me as an individual? If so, how?
  • How will this work for me long term?

5. Assuming that you just have to put up with hormone symptoms and weight gain because this is a ‘natural stage of life’.

There’s so, so much that can be done to reduce your perimenopause and menopause symptoms, improve your enjoyment of life, make your skin glow and support you to reach your ideal weight.

And the recommendations I make to my clients do not involve long term use of expensive supplements, starvation diets and flogging yourself with exercise.

Hopefully that has helped shed some light onto what might be getting in your way to feeling like your old self again. Were there any that applied to you?

If you’re struggling with perimenopause symptoms and/or unwanted weight gain, let’s connect. Together, we can address these issues head-on, setting you on the right path to feeling awesome again.

Book your PreScreening Call now.

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Perimenopause and Eczema

Perimenopause and Eczema

by | Aug 10, 2023 | Anti-ageing, Perimenopause, Skin

Woman inviting you into the website

As if navigating the hormonal changes of perimenopause wasn’t challenging enough, many women (including myself!) also find themselves grappling with an increase in eczema symptoms during this phase of life, or in my case, eczema for the first time! Yippee!! So my friend, I’m here to help by helping you understand this connection and provide you with some practical tips to manage eczema during perimenopause. So, let’s get started!

Want my free age-defying secrets? (Silly question, i know!) click here now

Understanding the Connection Between Peri/Meno and Skin

Skin changes are a symptom of fluctuating hormones in women as I’ve outlined in the past couple of blogs and episodes of The Ageless and Awesome Podcast.

The three primary hormones that affect the skin are:

1. Progesterone: Supports oestrogen and keeps skin moist and supple.

2. Oestrogen: Helps with collagen production and maintains skin thickness.

3. Testosterone: Manages sebum production and helps with elasticity.

Of these, oestrogen levels plays the most significant role in your skin health. Oestrogen, also known as estradiol, is a hormone closely linked to the female reproductive system and organs, however it also impacts the body in a number of other functions.

For example: 

– At puberty, oestrogen helps with the growth of long bones and the fusion of growth plates AND protects bones throughout life, preventing osteoporosis.

 – During puberty and pregnancy, oestrogen encourages the growth of mammary ducts.

 – Oestrogen provides lubrication and moisture to vaginal epithelial mucosal cells.

 – Cardiovascular health benefits from oestrogen because it reduces LDL ( “bad cholesterol”) and increases HDL (“good cholesterol”).

Along with these essential functions in your body, oestrogen plays a critical role in keeping skin supple, elastic, and smooth.

Skin Health and Eczema 

Some skin dryness comes from the ageing process. As we get older, our skin becomes less watertight and both men and women experience thinner epithelial layers which allows moisture to evaporate through the skin more quickly.

For women, dry skin also comes from the loss of oestrogen during perimenopause. The skin-smoothing collagen and moisturising oils in the skin are supported with oestrogen so as oestrogen levels drop, a loss of collagen and nourishing oils occurs. Without enough collagen and skin oils, skin becomes less able to retain moisture, making it dry, itchy, and flaky.

Atopic dermatitis, also known as eczema, causes itchy skin, scaly patches, blisters, and dry skin. Although eczema can occur at any time in a person’s life, perimenopause can create the perfect storm for eczema symptoms to appear. In addition to hormonal imbalance, the pH level of perimenopause skin begins to change when a woman nears 50 years of age. Skin can become sensitive and less resilient, resulting in menopause-associated face rashes or eczema. Fabrics, dyes, perfumes, and stress can induce skin reactions much more quickly during perimenopause.

This was certainly the case for me. To listen to my story on The Ageless and Awesome Podcast.

Hormone imbalance is the primary cause of eczema during perimenopause (shocker, right?!?). Diminished oestrogen levels cause the skin to become more reactive to internal and environmental triggers. In addition, age and hormonal imbalance prevent the skin from healing as quickly as it used to, resulting in persistent eczema symptoms. Therefore, women with a previous history of eczema may experience a significant recurrence of their symptoms. For these women, eczema and menopause may go hand in hand.

Managing Eczema in Peri/Menopause

Moisturise, Moisturise, Moisturise!

One of the most crucial steps in managing eczema is to keep your skin well-hydrated. Opt for fragrance-free and hypoallergenic moisturisers to avoid any potential irritants. Also be mindful of using natural ingredients wherever possible to avoid endocrine disrupting chemicals that can further contribute to hormone fluctuations. Apply moisturiser immediately after bathing to lock in the moisture. Consider using thicker ointments or creams rather than lotions (especially in the cooler, drier months), as they provide a stronger barrier for your skin.

Choose Gentle and Fragrance Free Products

Perimenopause itself can be a stressful time due to the various physical and During perimenopause, your skin may become more sensitive, so it’s essential to choose gentle skincare and household products. Avoid harsh soaps, detergents, and other potential irritants that may exacerbate your eczema symptoms. Opt for products labeled as “fragrance-free” or “hypoallergenic” to minimise the risk of skin irritation.

Manage Your Stress

Stress can trigger or worsen eczema symptoms. Perimenopause itself can be a stressful time due to the various physical and emotional changes you may be experiencing plus the life stressors in our 40s/50s can be increased. Engage in stress-reducing activities such as deep breathing exercises, yoga, meditation, or engaging in anything that brings you joy. Taking care of your mental well-being can have a positive impact on your skin.

Nourish Your Body

A nourishing diet with the ideal foods for your skin and hormones can work wonders for your skin health. Include foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), chia seeds, and walnuts. These healthy fats have anti-inflammatory properties that may help reduce eczema flare-ups. Avoid potential trigger foods like dairy, gluten, and certain spices, as they can worsen inflammation in some individuals or get your very own personalised nutrition plan in The Glow Protocol™️ so that you know the EXACT foods for your optimal health. It was life changing for me and my skin.

Consult a Practitioner

If your eczema symptoms become severe or you just can’t seem to get on top of it, it’s best to seek professional help. A qualified Health Care Practitioner, (err…like me!) can provide personalised advice and recommend the best management plan for your situation. You’ll be so glad you did. 

Of course, this is general advice and not a personalised protocol. If you’re look for a more personalised approach and a protocol with the EXACT strategy for your individual biochemistry, then click this link to learn more.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

The Estrobolome Unveiled: A Peek into Perimenopausal Skin Secrets!

The Estrobolome Unveiled: A Peek into Perimenopausal Skin Secrets!

by | Aug 10, 2023 | Anti-ageing, Perimenopause

Woman with brain fog

When you think of perimenopause and menopause, most people are thinking of the common symptoms like hot flashes and mood swings, right? But what you may not realise is that peri/menopause also affects the skin. One fascinating aspect of this is the role of the estrobolome – please stay with me, I’ll try not to make this a snoozefest. In this post, I’ll explore how the estrobolome can influence our skin health and discuss practical tips to support vibrant and healthy skin – and we all want that right??

Understanding the Estrobolome

Before diving into the connection between the estrobolome and peri/menopausal skin, have you heard of the estrobolome? The estrobolome is simply part of your gut microbiome and it’s a funky term for the community of microorganisms in the gut that contribute to the metabolism of oestrogen. These microorganisms play a crucial role in converting oestrogen into various metabolites, which can have either beneficial or detrimental effects on the body.

Want my free age-defying secrets? (Silly question, i know!) click here now

Impact of the Estrobolome on Perimenopausal Skin

As you already know, perimenopause triggers hormonal fluctuations, particularly a decline in oestrogen levels. These changes can affect the skin in multiple ways. Here are some key aspects of the estrobolome’s impact on perimenopausal skin:

Hydration and Elasticity:
Oestrogen is known to promote skin hydration and maintain its elasticity. As oestrogen levels decline during perimenopause, the skin may become drier and lose some of its suppleness. The estrobolome influences the metabolism of oestrogen, and an imbalance in its composition can increase skin dryness and reduce elasticity. Supporting a healthy estrobolome may help optimise oestrogen metabolism and contribute to better skin hydration and elasticity.

Collagen Production:
Collagen, a structural protein responsible for skin strength and firmness, is influenced by oestrogen levels. Oestrogen stimulates collagen production, and reduced oestrogen during perimenopause can lead to a decline in collagen synthesis. The estrobolome’s role in oestrogen metabolism can indirectly affect collagen levels, potentially impacting the skin’s ability to maintain its youthful appearance. Nurturing a healthy estrobolome may contribute to optimal oestrogen metabolism and support collagen production.

Skin Thickness and Wrinkles:
Oestrogen also influences the thickness of the skin and its ability to retain moisture. Reduced oestrogen levels can result in thinner skin, making it more prone to wrinkles and fine lines. Additionally, oestrogen depletion affects the skin’s ability to retain moisture, leading to dryness and an aged appearance. By maintaining a balanced estrobolome, perimenopausal women may support oestrogen metabolism, potentially promoting thicker and more moisturised skin, thus reducing the appearance of wrinkles. 

Inflammation and Sensitivity:
Hormonal changes during perimenopause can cause increased skin sensitivity and inflammation. The estrobolome’s impact on oestrogen metabolism can indirectly influence these skin conditions. Imbalances in oestrogen metabolites due to an unhealthy estrobolome may contribute to heightened skin sensitivity and inflammation. By promoting a healthy estrobolome, women can potentially mitigate these skin issues and maintain a more balanced complexion.

Supporting a Healthy Estrobolome for Vibrant Skin

So, what can we do to optimise our skin health during peri/menopause?

1. Balanced Diet:
Consuming a nutrient-rich diet is crucial for supporting a healthy estrobolome and overall skin health. Focus on whole foods, including fruits, vegetables, quality proteins, and healthy fats. These provide essential nutrients and antioxidants that nourish the gut microbiome and promote optimal oestrogen metabolism.

2. Probiotic and Prebiotic Foods:
Consider incorporating probiotic-rich foods like yogurt, sauerkraut, and kefir into your diet. These foods contain beneficial bacteria that can help maintain a healthy estrobolome. Additionally, consuming prebiotic-rich foods such as garlic, onions, and bananas can provide the necessary fibre to feed your beneficial gut bacteria.

3. Stay Hydrated:
Proper hydration is essential for skin health. Drink an adequate (35mL/kg) amount of water daily to help maintain skin hydration and support its natural functions.

4. Skincare Routine:
Adopt a skincare routine that focuses on hydration and nourishment. Use chemical free cleansers, moisturisers, and serums formulated to support mature skin. Look for products containing hyaluronic acid, antioxidants, and natural oils to replenish moisture and combat oxidative stress.

5. Manage Stress:
Stress can negatively impact the gut microbiome and skin health. Engage in stress-reducing activities such as deep breathing, meditation, yoga, spending time in nature or activities that bring joy and relaxation. Prioritising self-care can positively impact both your gut health and skin.

As we navigate the changes that occur during peri/menopause, understanding the estrobolome’s impact on the skin can provide valuable insights. By supporting a healthy estrobolome through a balanced diet, probiotics, hydration, and stress management, women can potentially optimise oestrogen metabolism and promote vibrant and healthy skin. Remember, taking care of your gut health not only benefits your overall well-being but also has a remarkable influence on the health and appearance of your skin throughout the perimenopausal transition.

Of course, this is general advice and not a personalised protocol. If you’re look for a more personalised approach and a protocol with the EXACT strategy for your individual biochemistry, then click this link to learn more.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Understanding The Gut-Skin Connection

Understanding The Gut-Skin Connection

by | Aug 9, 2023 | Perimenopause

Woman with brain fog

In recent years, researchers have uncovered a fascinating connection between the gut and the skin. Referred to as the gut-skin connection, this bi-directional relationship has emerged as an exciting field of research. Let’s shed some light on this connection and its implications for our health. By understanding how gut issues and inflammation can impact the skin, we can take proactive steps to get that skin glowing and promote optimal well-being.

Want my free age-defying secrets? (Silly question, i know!) click here now

The Gut-Skin Connection

The gut-skin connection operates in both directions, with the gut influencing the skin and vice versa. Gut issues, such as bloating, constipation, diarrhoea, and medically diagnosed conditions like IBS, ulcerative colitis, and Crohn’s disease, can sometimes reflect in the skin by causing inflammation. This inflammation often manifests as various skin conditions, including eczema, psoriasis, dermatitis, rosacea, acne, rashes, and itchiness.

Leaky Gut and Increased Intestinal Permeability

The root cause of gut-related skin inflammation lies in a phenomenon known as increased intestinal permeability or ‘leaky gut’. Intestinal permeability refers to the ability of nutrients and water to pass through the intestinal wall into the bloodstream. Under normal circumstances, tight junctions in the intestinal lining prevent the passage of unwanted molecules.

However, when gut inflammation is present, these tight junctions may become slightly more permeable, allowing clusters of molecules to pass through. This should not happen under normal circumstances, and the presence of these molecules or microbial components in the bloodstream triggers an immune response. Symptoms such as brain fog, skin inflammation, and various other manifestations may occur as a result.

Menopause and Perimenopause:

During menopause and perimenopause, the fluctuating levels of estrogen can contribute to increased intestinal permeability. Estrogen fluctuations, particularly the periods of decreased estrogen, can exacerbate leaky gut and skin conditions. Skin issues like eczema, psoriasis, and rosacea are commonly associated with these hormonal changes. Factors such as stress, lack of sleep, poor diet, certain medications (e.g., nonsteroidal anti-inflammatory drugs), and alcohol consumption can further contribute to increased intestinal permeability, compounding the skin issues experienced during menopause and perimenopause.

Additional Considerations:

Beyond hormonal changes, factors such as low stomach acid, poor digestion, and dietary choices can impact gut health and skin conditions. Low stomach acid and poor digestion have been reported in a significant number of acne sufferers. Therefore, it is crucial to assess the effectiveness of digestive processes and ensure proper breakdown of food through adequate chewing and mindful eating habits. Conditions like small intestinal bacterial overgrowth (SIBO) can also influence skin health, with SIBO increasing the risk of rosacea.

Conclusion:

Recognizing the profound influence of the gut-skin connection on our overall health is essential, especially for women going through menopause and perimenopause. By addressing gut health issues and promoting intestinal healing, we can reduce skin inflammation, have glowing skin and improve our well-being. Identifying problematic foods through a food journal and seeking professional guidance for gut healing strategies, rather than resorting to self-administered probiotics, are some of the steps to take. Additionally, prioritising hydration, quality sleep and stress management can further improve overall skin health.

This is the first in a series of skin health posts where I’ll dive deeper into topics such as wrinkles, sagging, and collagen loss to provide more support and advice. Remember, the journey to optimal skin health begins with small but meaningful steps, such as eliminating problematic foods and embracing habits that promote a healthy gut and radiant skin.

Of course, this is general advice and not a personalised protocol. If you’re look for a more personalised approach and a protocol with the EXACT strategy for your individual biochemistry, then click this link to learn more.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Perimenopause and Brain Fog: Navigating the Mental Maze

Perimenopause and Brain Fog: Navigating the Mental Maze

by | Aug 9, 2023 | Perimenopause

Woman with brain fog

Since you hit your 40s or 50s have you noticed that you’re forgetting names or words mid-sentence? Or feeling like you can’t think properly? I feel you!

Today, let’s talk about a common but often misunderstood symptom that many women experience during perimenopause – brain fog!

You may have heard the term tossed around, but what exactly is brain fog, and why does it seem to show up when our bodies are going through perimenopause? Don’t worry, we’ve got you covered! In this blog post, we’ll dive deep into the mysteries of brain fog, its connection to perimenopause, and some strategies to help you navigate the mental maze. So, grab a cup of tea, relax, and let’s get started!

Understanding Brain Fog

First things first, what is brain fog? Well, imagine waking up one day, and suddenly, it feels like a dense fog has settled inside your brain. Your thoughts become fuzzy, concentration becomes a challenge, and you may experience memory lapses or difficulty finding the right words. It’s as if your mental clarity has taken a holiday, leaving you feeling a bit lost and frustrated.

Perimenopause and Brain Fog

Now, let’s explore the link between brain fog and perimenopause. Perimenopause is the transitional phase leading up to menopause when hormonal fluctuations occur. During this time, oestrogen and progesterone levels fluctuate, causing an imbalance that can impact various aspects of our health, including cognitive function.

Oestrogen, one of the key hormones involved, plays a crucial role in maintaining optimal brain function. It affects neurotransmitters (brain chemicals), such as serotonin and dopamine, which are involved in mood regulation and cognitive processes. When oestrogen levels decline, it can disrupt the delicate balance of these neurotransmitters, leading to brain fog.

Want my free age-defying secrets? (Silly question, i know!) click here now

Strategies to Combat Brain Fog

1. Prioritise Sleep: Quality sleep is crucial for overall cognitive function. Establish a regular sleep routine, create a comfortable sleep environment, and practice relaxation techniques before bedtime to improve the quality of your sleep.

2. Nutrition: This isn’t a surprise – right? A balanced, nutritious diet rich in wholefoods is vital for brain health. Include foods rich in omega-3 fatty acids, antioxidants, and B vitamins. Minimise processed foods, sugar, and caffeine, as they can exacerbate brain fog symptoms.

3. Mental Stimulation: Engage in activities that stimulate your brain (preferably not on a screen), such as puzzles, reading, learning new skills, or playing memory-enhancing games. These activities can help keep your mind sharp and enhance cognitive function.

4. Stress Management: Chronic stress can worsen brain fog symptoms. Practice stress management techniques like mindfulness meditation, deep breathing exercises, or yoga to calm your mind and reduce stress levels.

5. Move Your Body: Physical movement not only benefits your body but also your brain. Engaging in regular physical activity improves blood flow to the brain, reduces stress, release endorphins and enhances cognitive function.

Brain fog during perimenopause may feel like a frustrating mental maze, but if it’s any consolation, it’s a common symptom that many women experience. By understanding its connection to hormonal fluctuations and adopting strategies to manage it, you can navigate through this phase with greater ease. Remember to be kind to yourself, prioritise self-care, maintain a healthy lifestyle, and seek support from healthcare professionals if needed.

Want to get a handle on your perimenopausal symptoms?

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking and feeling amazing now and for decades to come!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Stop Winter Weight Gain With These Simple Tips

Stop Winter Weight Gain With These Simple Tips

by | Aug 9, 2023 | Perimenopause, Weight Loss

Stop Winter Weight Gain With These Simple Tips

Worried that you’ll be hit with winter weight gain? Now is the perfect time to act and prevent it from happening in the first place! Let’s have a look at how you can maintain a healthy weight over the colder months.

Want my free age-defying secrets? (Silly question, i know!) click here now

Simple tips to prevent winter weight gain

Stay hydrated

You might not think of hydrating as much during winter as you would over summer. But you’re actually just as prone to dehydration, thanks to heating!

Hydration supports every system of the body, including energy production, detoxification and digestion. So make sure you’re getting at least 1.5L of water in per day. If you struggle to remember, set yourself an alarm on your phone that tells you to refill your water bottle or fetch a glass of water.

Switch to herbal tea

When it’s cold, it’s tempting to go for a big mug of hot, milky beverage such as hot chocolate or flavoured coffee. But this can add on unnecessary, empty calories – calories that don’t provide any real nutrition or benefit!

Instead, reach for herbal teas. These help not only to keep you hydrated when it’s too cold for plain water, but they also offer health benefits. Plus there are countless flavour combinations to choose from – if you’re not a fan of herbal tea, choose a berry herbal tea. If you love a sweet tea, look out for blends that include licorice.

Move your body daily

I know, you just want to hide under your covers all day, so movement is the last thing on your mind! But now is the perfect time to establish a daily exercise routine. After all, if you can work out during the bitter cold months, you’re onto a winner!

Movement keeps you warm, and it can also give your metabolism a boost. Plus it’s a good way to minimise symptoms of seasonal depression, which can often drive winter weight gain.

Start your day with protein

This isn’t specific to the colder months, but I had to include it anyway! Protein is the most satiating of the macronutrients, and having it at breakfast sets you up for success. It helps to keep your blood glucose steady – a must for preventing or managing insulin resistance – and you feel fuller for longer.

Aim for 20-30g of protein with your breakfast. Ideally, you’ll also have some fruit and/or veg in there as well!

Be smart with comfort foods

When it’s freezing outside, you’re more likely to find yourself craving comfort foods. This is both physiologically and psychological, so we need to tackle both! From a physical perspective, your body craves carbohydrate-rich foods to boost your serotonin and your mood. And from a mental perspective, winter is a time you’re likely to feel bored and restless.

So what is the solution? Find a way to enjoy comfort foods that is healthier, but still satisfying!

For example, you can make yourself pasta using lentil pasta for a fibre and protein boost. If you’re craving a creamy dish, substitute your cream with goat’s cheese chevre. You can even make your own healthy desserts such as an apple crumble with apple, cinnamon, oats and chia seeds.

This can also help to alleviate the boredom, as you’ll be getting creative in the kitchen and finding new favourites.

What if it’s already happened?

Discovered these tips after the wintertime has already affected your weight? The good news is that you can start supporting your metabolism at any time of the year. Make sure you give this article a read for more actionable tips.

If you dread winter weight gain, you don’t need to battle it alone…

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking and feeling amazing again!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.