All in the Balance with Sevenhills
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- September 24, 2024
Pauline Cox MSc Functional Nutritionist Explains how Supplements can help Manage Blood Sugar Levels During Perimenopause
Throughout our female lives, there exists an intricate and delicate dance between the various hormones at play at any given time. Whether it’s at puberty, when oestrogen makes her presence known, not yet balanced out by the presence of soothing progesterone. Or at menopause, as the ovaries retire and oestrogen slips away, leaving the ebbs and flows of the sex hormone cycle behind. Much of our female physiology is governed by the intricate balance between oestrogen and progesterone. As the levels of these two major sex hormones change at early perimenopause, we can begin to experience some emotional and physical changes associated with these shifts.
Understanding the relationship between oestrogen and progesterone, what influences this relationship, the consequence of the shifts in our hormones how to maintain as much hormonal balance through diet and behaviour as we transition through perimenopause to menopause is important in order to maintain optimal physical and mental wellbeing.
Eating a healthy balanced diet packed with fruit and veg and exercise is key to achieving this but sometimes consuming the 30 plants per week we are encouraged to do might be a little daunting. This is where supplements can help. I recommend using Sevenhills Wholefoods supplements which are all organic and ethically sourced, pure and simple, they are what they say on the pack.
Blood sugar balance becomes increasingly important as we enter perimenopause, why? Because the way in which our brain obtains its fuel can start to change, and this can be very disruptive to our emotions, focus, memory, body temperature, hunger levels… pretty much every aspect of our health is impacted when the fuel system to the brain changes. Oestrogen supports the brain cells in getting a steady access to fuel; it is like insulin’s little helper, ushering glucose from the blood into the brain cells. This keeps our brain cells happy and functioning well. As oestrogen levels decline, our brain cells are at risk of not having the steady supply of glucose they have become so reliant upon. If this happens, we can begin to experience the symptoms of a hungry brain – irritability, low mood, persistent hunger, temperature dysregulation, brain fog…
Keeping a keen focus on optimising blood sugar balance can be incredibly helpful for the struggling, under-fuelled brain at this time of transition. A condition called insulin resistance, a situation where insulin is not as effective at ushering glucose into the brain cells, worsens and prolongs the symptoms of perimenopause.
High blood sugars also increase inflammatory levels, which can worsen the symptoms of perimenopause. There are some simple ways we can support the body to get better blood sugar balance, reducing insulin resistance and optimising metabolic health during this important time of perimenopause:
- Fibre First
Adding fibre to our meals is a simple way of blunting the blood sugar spike. The fibre binds to blood sugars, slowing its release into the blood stream and helping to reduce the blood sugar roller coaster. A fabulous fibre-rich addition to your smoothie, yoghurt or salad are chia seeds. Chia seeds are a super source of fibre as well as being an incredibly rich source of plant-based omega-3 fatty acids and the mood boosting amino acid, tryptophan. The type of omega-3 fats found in chia seeds also help the skin stay plump and nourished by preventing transdermal water loss. This is important at a time when women are more prone to collagen loss, dry, flaky skin and itchy skin. Sevenhills sell pouches of Organic Raw Chia Seeds in three pack sizes
- Morning Moringa
Moringa is an interesting plant native to Northern India. One study involving 30 women taking 1.5 tablespoons of Moringa leaf powder daily, showed a reduction in fasting blood glucose levels by 13.5% over a three-month period. Whilst more research is needed to demonstrate the long-term benefits on blood glucose levels, this plant-based supplement is a super source of mood bosting B6, immune supporting Vitamin C and anti-inflammatory antioxidants. Moringa is available as powder or in capsules from Sevenhills
- Berry Bliss
Berries not only provide us with a wonderful rich and delicious flavour, but they also offer many health benefits. Berries benefit from a rich range of vitamins, minerals and antioxidants. Their high fibre content, as well as beneficial antioxidants, may help with blood sugar balance, reduce abdominal fat, triglycerides and cholesterol! While more research is needed, emerging evidence suggests the rich antioxidants in berries and particularly the anthocyanins and high levels of Vitamin C found in acai, camu camu and acerola (all available in powder from Sevenhills) have positive effects on brain health, cognitive function, weight loss and blood sugar stability. Adding a handful of fresh berries, or a heap tablespoon of mixed berry powder to a smoothie, yoghurt or pancake mix, is a simple way of incorporating the benefits of berries to your daily diet.
For inspiration, try these berry-ful recipes:
Berry-ful Smoothie Bowl
Ready in 10 minutes
Serves 1
Ingredients
● 2tsp Sevenhills Maqui powder
● 1tsp Sevenhills Blueberry powder
● 20g frozen blueberries
● 1 cup of ice
● 3tbsp Greek yoghurt
● 30ml Almond milk
● ½ frozen banana
● 1tsp Manuka honey
Toppings:
● ½ banana
● Blueberries
● Strawberries
● Raspberries
● Homemade granola
● Peanut butter to top
● Chia seeds/mix of seeds
Method
- Add your Greek yoghurt, Almond milk, frozen banana, frozen blueberries and ice to your blender.
- Blend until smooth then add the honey, Sevenhills Blueberry powder, and Sevenhills Maqui powder to your blender.
- Blend until combined and pour into your bowl.
- Cut up the remaining ½ banana and place on top of your smoothie bowl.
- Add the remaining toppings to the amount of your liking
Peanut Butter Blueberry Bites
Ready in 6 hours
Serves 1 per cube
Ingredients
- 1 Banana
- 100g Peanut butter
- 100g Greek Yoghurt or 100ml water
- 1 tsp Sevenhills Organic Blueberry powder
- 1 tbsp Sevenhills Organic Sunflower seeds
- 200g Dark chocolate
Method
- Prepare your ice tray and cut up 1 banana into rounds. Place one round as the first layer into the bottom of each section in your ice tray.
- Cover all of the banana rounds in peanut butter, I prefer to use a squeezy bottle of peanut butter as it is easier to pour into the container, if you don’t have a squeezy peanut butter melt it in the microwave for 10 seconds then pour into the moulds.
- Next, mix your Sevenhills blueberry powder with yoghurt, I recommend Greek yoghurt and then pour a thin layer into each cube.
- Melt your dark chocolate and pour a layer into each cube. Top with Sevenhills sunflower kernels.
- Place your tray into the freezer and wait approximately 6 hours, defrost for 5 minutes to soften the cubes and enjoy
Immunity Boosting Smoothie
Ready in 5 minutes
Serves 1
Ingredients
- 1 tsp Sevenhills Organic Acai powder
- 1 Fresh orange, squeezed (150ml)
- 3 tbsp Greek Yoghurt
- ½ frozen banana
- 2 tsp Manuka honey
Method
- Set up your blender and add the Greek yoghurt, banana, and juice of 1 squeezed orange.
- Blend until smooth.
- Add your Acai powder and Manuka Honey to the blender.
- Blend until all ingredients are combined and enjoy.
Creating a strong foundation for hormonal health is important at any age… it is never too early or too late to think about how we can support and protect our brain, bones, muscles and long-term wellbeing. Blood sugar balance, Optimal Detoxification Pathways, Soothing a Stressed Nervous System, Calming Inflammation, Restorative Sleep and Movement are all fundamental pillars of hormonal health. Small, consistent steps in the right direction will take you a long way towards optimal health!
To explore the full range of Sevenhills products visit www.sevenhillswholefoods.com or the Sevenhills store on Amazon. All varieties come in resealable, recyclable LDPE food pouches that can be recycled with bags at the supermarket.
About Pauline Cox MSc
Pauline Cox MSc is a Functional Nutritionist, columnist, best-selling and award-winning author of Hungry Woman and co-founder of low-carb and supplement specialists, Sow & Arrow.
With a passion for integrating ancient wisdom with modern medicine, Pauline has extensive knowledge in human science and alternative medicine. Having studied for her first Bachelor of Science in Anatomical Science at University of Bristol, Pauline went on to study Physiotherapy at University of West of England. Following a career in Physiotherapy, specialising in musculoskeletal pain and women’s health, Pauline went on to study for a Masters at University of Bristol in Nutrition, Physical Activity and Public Health.
Having studied for a Masters level in Integrative Medicine, Pauline is now a Fellow of the Nation Centre of Integrative Medicine.
As a speaker, author and passionate advocate for integrative medicine, Pauline enjoys translating complex science into easy to understand, practical information that empowers individuals to take their health into their own hands.
“My belief is we have the potential to adapt to our ever-changing environment, in order to thrive in our modern lifestyles by adopting strategic, nutritional and lifestyle habits by tapping into the wealth of emerging information in this field.”
As featured on This Morning, BBC Radio Scotland, BBC Radio Bristol
As featured in Hello Magazine, The Sun, Sainsbury’s Magazine, Ocado Magazine.
As Seen in The Times, The Independent, The Telegraph, The Daily Mail, Cosmopolitan, Top Sante, The Daily Express
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