Broccoli - better than sex?
In this blog I look specifically at cruciferous vegetables and why they are the powerhouse of good health….
The health benefits of cruciferous vegetables and why Broccoli really is better (for your health) than sex (although sex is pretty good for your health too!)
Menopause is something that, as women, will effect us all in some way. Every persons journey will be unique to them and there is certainly no one size fits all. There are many ways to manage some of the unpleasant symptoms of Menopause from strength training, to diet and lifestyle, natural remedies to HRT. Some I would say are essential to everyone, others may or may not be an option for you, but no-one should be judged on their choices and neither should another persons symptoms be dismissed because they are not following similar choices to you or have a different experience. One incredibly important aspect of managing menopause (and in fact managing all aspects of your mental and physical health) is our diet. There are important things we should all including in our diets not only to help regulate our hormones but to keep our bodies fuelled correctly and to manage things such as hot flushes, weight gain, sleep disturbance and much more. One essential and highly underrated addition to your diet are cruciferous vegetables such as broccoli, cauliflower, kale etc. This is one aspect of menopause we can control….its all about life choices and what we eat plays a crucial part in our health and wellbeing and how we get through this sometimes tricky stage of life.
So why are cruciferous vegetables considered beneficial for overall health during menopause and indeed for health in general? It’s due to their unique nutritional composition and potential hormonal benefits.
Some reasons why I reccomend cruciferous vegetables are:
Phytoestrogens: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale, and cabbage contain natural compounds called phytoestrogens. These are plant-based substances that can mimic the activity of estrogen in the body. During menopause, when estrogen levels decline, consuming foods rich in phytoestrogens may help alleviate symptoms such as hot flushes, mood swings, and sleep disturbances.
Fibre: Cruciferous vegetables are excellent sources of dietary fibre. Menopause is often associated with changes in metabolism, including an increased risk of weight gain and cardiovascular issues. Consuming fiber-rich foods can aid in maintaining a healthy weight, managing blood sugar levels, and promoting regular bowel movements. It has a high content of both soluble and insoluble fibre which is excellent for our gut health.
Antioxidants: Cruciferous vegetables are packed with antioxidants, including vitamins C and E, beta-carotene, and various phytonutrients. Antioxidants help neutralise harmful free radicals in the body, reducing the risk of chronic diseases such as heart disease, cancer, and age-related mucular degeneration (eye degeneration).
Bone health: Menopausal women are at an increased risk of osteoporosis due to the decline in estrogen levels. Cruciferous vegetables contain minerals like calcium, magnesium, and vitamin K, which are crucial for maintaining bone health and reducing the risk of fractures.
Anti-inflammatory properties: Some compounds found in cruciferous vegetables, (such as sulforaphane and indole-3-carbinol), have been shown to possess anti-inflammatory properties. Inflammation can contribute to various menopausal symptoms, including joint pain, mood changes, and increased cardiovascular risk.
So why is this all so important……well not everyone can or wants to take HRT. And regardless of if you do or do not take HRT we should all be including cruciferous vegetables into our diet every single day! I advise my clients to fill at least half their plate with vegetables, specifically green, leafy cruciferous veggies at at least two of their meals every single day. If you can set your body up to be the best, healthiest version of yourself then why wouldn’t you? This is such an easy win. For everyone, whatever your lifestage.
It's important to note that while cruciferous vegetables offer potential health benefits, individual responses may vary. It's always advisable to maintain a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, in addition to consulting with a healthcare professional for personalised advice during menopause or any specific health concerns.
Other good sources of phytoestrogens and lignans (oestrogen molecules that are cardioprotective and have anti-inflammatory effects) as well as omega 3 fats and soluble and insoluble fibre are ground flax seeds and soy which contains isoflavones can help reduce meno symptoms by mimicking estrogen in the body (they work particularly in menopausal women with low estrogen levels - when a person has high estrogen levels they appear to actually block the action of estrogen)
As we reach menopause our gut microbiome diversity changes which effects many things. Some bacteria decreases and some increase which is thought to effect things such as weight gain for example. Eating a wide variety of plant based foods seems to be the best way to have a healthy flourishing gut microbiome. Whatever your diet of choice is EVERYONE should be eating a wide variety of these foods in their diet.
If you would like to chat more about how you can improve your health through food and lifestyle click here for a free, no obligation chat to see how In can help you. Alternatively you can email me at hello@emmasousa.co.uk
Download my free menopause cheat sheet by clicking on the download button at the bottom of this page.
