Unlocking the Hormonal Harmony: The Omega-3 Secret for Thriving After 40

As we gracefully step into our 40s and beyond, our bodies begin to write a new chapter in our health narrative, especially when it comes to hormonal balance. For women navigating the waves of menopause, finding natural allies can make all the difference. Enter the dynamic duo of EPA and DHA—omega-3 fatty acids with a knack for supporting our hormonal symphony.

PA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are both omega-3 fatty acids found in fish oil, but they have different roles and benefits in the body.

EPA is primarily known for its anti-inflammatory effects. It can help reduce cellular inflammation and has been linked to benefits in heart health, mood regulation, and potentially easing symptoms of conditions like rheumatoid arthritis.

DHA, on the other hand, is crucial for brain health and development. It’s a key component of the brain and retina, and adequate levels of DHA are important for cognitive function, visual acuity, and the development of the nervous system in infants.

While both EPA and DHA are important for overall health, the ratio and dosage may be tailored to target specific health concerns. For example, a higher EPA to DHA ratio might be recommended for anti-inflammatory effects, while a higher DHA content might be beneficial for cognitive or prenatal support.

Why Omega-3s are Vital for Hormone Support

Oily fish like salmon and mackerel are more than just a tasty choice for dinner; they’re swimming with benefits. EPA and DHA, the stars of the omega-3 family, are not only essential for our overall well-being but also play a pivotal role in managing the hormonal changes that come with age.

Three portions of oily fish per week can support your hormones.

If you are vegan, getting adequate amounts of EPA and DHA can be a bit more challenging since these omega-3 fatty acids are most commonly found in fish.

However, there are plant-based sources and strategies to ensure you’re not missing out. There are a range of recipes in my book, Nourish Your Gut.

1. Algal Oil Supplements: These are derived from algae, the original source of EPA and DHA in the marine food chain, and provide a direct source of these fatty acids suitable for vegans.

2. Flaxseeds and Flaxseed Oil: While flaxseeds contain ALA (alpha-linolenic acid), another type of omega-3, the body can convert a small percentage of ALA into EPA and DHA.

3. Chia Seeds: Similar to flaxseeds, chia seeds also contain ALA, which can be converted by the body into EPA and DHA, albeit at a low conversion rate.

4. Walnuts: These nuts are another good source of ALA, which your body can partially convert to EPA and DHA.

5. Hemp Seeds: Hemp seeds contain a healthy ratio of omega-6 to omega-3 fatty acids, including ALA.

Brain Health

Inflammation disrupts our hormonal performance.

Our brain is the maestro of our hormonal orchestra, and DHA ensures it stays in tune. This fatty acid is crucial for maintaining brain health, which is where many of our hormones are fine-tuned and directed.

Cell Membrane Fluidity: The Dance of Hormones

Imagine our cell membranes as the dance floor where hormones glide and pivot. EPA and DHA keep this surface supple, affecting the flow and reception of hormonal signals with the grace of a prima ballerina.

Mood Regulation: The Emotional Rhythm

Hormones and mood are dance partners in the ballet of our bodies. The omega-3s, particularly EPA, have been shown to support emotional well-being, helping us maintain our poise through hormonal transitions.

Adrenal Health

Our adrenal glands are the tireless understudies in our hormonal play, and omega-3s help ensure they’re ready to perform. The anti-inflammatory effects of these fatty acids support adrenal function, which is crucial for producing hormones like cortisol and adrenaline.

Incorporating a diet rich in EPA and DHA or choosing high-quality supplements can be a game-changer for women over 40. By supporting hormonal balance, reducing inflammation, and promoting brain and mood health, omega-3s can help us embrace our 40s and beyond with vitality and vigour.

So, let’s give a round of applause for the omega-3s, our unsung heroes in the quest for hormonal harmony.

With these fatty acids in our ensemble, we’re set to take centre stage in the prime of our lives.

Unlocking Autoimmune Relief: The Hidden Risks of Wheat and Alcohol

Autoimmune Wellness: Understanding the Impact of Wheat and Alcohol

Let’s talk about autoimmune Wellness and understand the Impact of Wheat and Alcohol. Navigating autoimmune conditions can be challenging, especially when it comes to understanding how certain foods and substances affect your body.

Gut Health and Permeability: Wheat contains gluten, which can contribute to increased intestinal permeability, often referred to as “leaky gut.” This can allow substances to enter the bloodstream that would normally be contained within the gut, potentially leading to an immune response.

Inflammation: The consumption of wheat can lead to an inflammatory response in some individuals, particularly those with gluten sensitivity or celiac disease, which is an autoimmune condition itself.

The Impact of Alcohol on Autoimmune Conditions is MASSIVE.
Alcohol can alter the immune system’s function, sometimes leading to an increased inflammatory response, which can worsen autoimmune symptoms.

Liver Stress – The liver is crucial for detoxification and metabolizing substances, including alcohol. Excessive alcohol consumption can impair liver function, a critical concern for those with autoimmune conditions.

Nutrient Absorption – Alcohol can interfere with the absorption of essential nutrients, which are vital for maintaining a balanced immune response and overall health.

By understanding the potential triggers of autoimmune flare-ups, such as wheat and alcohol, you can make informed decisions that support your body’s natural healing processes. Nourish Your Gut delves deeper into these principles, offering personalised guidance and strategies to enhance your autoimmune wellness journey. Grab your copy now in the shop.

How to Balance Blood Sugar

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Here are a few foods to add to your diet to help balance your blood sugar:

Greens:

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.

Protein:

Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat.

Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

Herbs and Spices:

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes, but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

Whole grain foods:

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.

Beans:

Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils, and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.

Nuts:

Nuts like almonds and walnuts contain healthy amounts of fibre, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

For further learning visit my Youtube channel and be sure to join our FREE support community over on Facebook. Join the next masterclass on the 26th September to learn ways to control your blood sugar https://trishtuckermay.com/workshops-2/

Nourish Your Gut for a Positive Menopause

🎉 Wow! I’m blown away! 🙌 Huge thanks to those who have already purchased a copy of my new book.

Nourish Your Gut for a Positive Menopause

The feedback so far has been everything I knew it would be. Women are already starting to feel empowered, excited, and educated with the tools to make menopause a chapter in their life that they don’t need to dread!

You don’t need to do this alone. Grab your copy of the book and be sure to head over to our FB community to feel supported that bit more. 📚💪😊

BUY NOW – Amazon for immediate delivery. 

Amazon UK

Amazon US

Australia

Or at Trish Tucker May (After a successful book launch at Community, Sundara and World Yoga Festival I am having a family holiday on the beach at Putsborough. All book orders will be posted once I get back.)

The Healing Power of Menopause Global Summit 2023.

I’m excited to announce that I’m among over 20 guest speakers, educators, scientists, women’s health specialists, menopause, and gut health professionals, including Kate Codrington, Dr. Sarah Mckay, Professor Joyce Harper, Uma Dinsmore-Tuli, Rachel Lankester, Shola Arewa and many others featured on The Healing Power of Menopause Global Summit 2023.

You’ll receive not only facts, solutions, support, and guidance, but also wisdom, connection, shared experiences, practices and gifts you can apply straight away.

Click here to sign up for this event –  at no charge

During this 5 day event you will learn:

  • What exactly is happening to your body and brain
  • How to navigate perimenopause and get the support you need
  • Remedies and practices for all ranges of symptoms and needs
  • That nature, rest, and reorganising can be your best friend
  • How the transition to post-menopause can result in the best years of your life

Nourish Your Gut – for a positive menopause

A must read for knowing the best foods to support your hormones

💜 explore proven cleanse techniques to support your gut health

🩵 enjoy 139 mouthwatering recipes your whole family will love

💜 real life case studies to help inspire your own journey

🩵 step by step guide to making lasting changes

💜 chakra balancing chart with easy ways to check what is out of alignment

🩵 never shared before insights to my own personal journey 😲 you will be shocked when you read these

Plus the first 30 people will get a signed copy and bonus recipes included in my 8 week Programme

Pre-order your copy here

Top 10 weight loss tips for women

Make sure you sign up for the pre-order for my book. The first 50 people to sign up will get a signed copy, an invitation to the book launch + the bonus recipes I use in my 8-week gut healing programme.

Sign up here www.trishtuckermay.com

You will be able to purchase the book very soon.

Okay let’s talk about weight loss. I know that losing weight can be challenging, especially for women over 40. However, with the right approach, it’s possible to shed those extra pounds and improve your overall health.

I am helping several clients to focus on weight loss. All are motivated by a special event. A wedding, a significant birthday, a recent diagnosis of high cholesterol and upcoming holidays can all motivate a weight loss journey.  Reach out if you need some help. I use targeted supplements, functional nutrition testing and regular accountability check-ins to keep clients on track to get results.

Here are the top 10 weight loss tips.

  1. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. Adding in organic vegan protein powder can help with blood sugar balance and cravings. Check out my website for my recommended range. Beta G
  2. Cut back on processed and sugary foods, which can lead to weight gain and other health problems.
  3. Drink plenty of water to stay hydrated and help flush out toxins.
  4. Incorporate strength training into your exercise routine to build muscle, which can boost your metabolism and help you burn more calories.
  5. Get enough sleep, as lack of sleep can disrupt hormones that regulate appetite and metabolism. Getting to bed earlier and having a relaxing evening routine will help with sleep. I recommend a combination of good nutrition and a range of essential oils to support sleep. Reach out if this is challenging for you.
  6. Reduce stress through activities such as yoga, meditation, or deep breathing exercises. I love Insight Timer App for daily meditation practice.
  7. Avoid crash diets and instead aim for slow, steady weight loss that is sustainable in the long term.
  8. Keep track of what you eat and how much you exercise to stay accountable and motivated.
  9. Find a workout buddy or join a fitness class to stay motivated and accountable. Move your body every day.
  10. Consult with a registered nutritionist for personalised advice and support. I offer a range of comprehensive private tests to measure cholesterol, blood sugar and hormones. They are fast and done in the privacy of your own home.

Take the sugar quiz – 10 signs you might be addicted to sugar

10 quick questions for you to answer that will help you understand IF you need to work on your sugar addiction sooner rather than later.


Let’s run this quick quiz and see how many questions you say YES to.


Do you hide your sugar habit?
Do you need more and more to satisfy your craving?
Do you eat sugary foods even when you’re not hungry?
Do you constantly crave sweets?
Do you crave salty foods?
Do you try to quit sugar but find you have symptoms such as headaches or feeling lethargic for example?
Do you use sugar to soothe your mood?
Do you know the health consequences of eating too much sugar but do it anyway?
Do you go out of your way to get sugar?
Do you have feelings of guilt about eating sugar?

Ok, quiz time is over. 

How did you get on? 

Tot up your total and if you answer yes to 5 or more then you’re invited to join me on this week’s Facebook LIVE and I’ll personally coach you on what to do next! 

Click here to join me on the call. https://www.facebook.com/groups/timetonourish

Every Tuesday I go live at 10am to help you heal your gut and balance your hormones. You can also watch on replay so join us in the community.

Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?

Time-restricted eating, or TRE, is a type of intermittent fasting that involves eating only during a certain window of time each day.

Could it be the solution for your accidental weight gain and your gut health?

” Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?”

While TRE isn’t a new concept, it’s been gaining traction as an effective weight-loss tool. I have been reading Gin Stephens’ Book Fast Feast Repeat and I am inspired.

Have you tried intermittent fasting?

Studies have found that time-restricted eating can lead to a significant reduction in body fat and waist circumference, as well as improved metabolic health markers like blood sugar and cholesterol levels.

Many clients are finding it an easy lifestyle to stick to. Ladies over 50 find it helpful in managing blood sugar and cravings

Why is time-restricted eating so effective for weight loss?

For starters, it limits the amount of time you have to eat each day, which can help reduce your overall calorie intake.

Additionally, TRE may also promote better eating habits by encouraging you to plan and prepare your meals in advance.

Finally, the act of fasting may also have an impact on weight loss.

Fasting triggers, the body to use stored fat for energy, which can help you burn calories more efficiently.

Fasting has also been linked to improved hormone balance, which can help regulate your appetite and reduce cravings.

Overall, time-restricted eating is a simple and effective way to lose weight.

But remember to pay attention to your body’s hunger cues and don’t overdo it.

Start off with shorter fasting windows and increase the time gradually as your body adjusts.

With a little bit of practice, you’ll be well on your way to a healthier, slimmer you!

If you are struggling with accidental weight gain and you think you might be in your perimenopause, please reach out to me for support.

I run an 8-week coaching programme to help get you started with TRE. This includes meal plans, recipes and accountability calls to help keep you on track and get you to your ideal weight.

Book a call here 

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