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The Doctor's Kitchen Podcast
#260 Helping ease the menopause using food, lifestyle and supplements with Dr Rupy Aujla
Aug 14, 2024
Dr. Rupy Aujla, a healthcare professional focused on the healing power of food, breaks down effective diet and lifestyle strategies to ease menopause symptoms. He discusses the importance of protein from plant sources, omega-3s, and magnesium-rich foods for maintaining health during this transition. The conversation also highlights the role of probiotics and anti-inflammatory spices in alleviating discomfort. Furthermore, he promotes a personalized approach to menopause management, including dietary adjustments and potential herbal remedies.
38:29
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Quick takeaways
- Prioritizing a high intake of protein and plant-based foods can significantly reduce menopausal symptoms and promote overall well-being.
- Adequate hydration and regular exercise, especially strength training, are crucial for managing menopausal symptoms and enhancing mood.
Deep dives
Evidence-Based Dietary Recommendations for Menopause
Certain dietary habits can ease the symptoms associated with menopause. Increasing protein intake is essential, with a recommendation of at least 1.5 grams of protein per kilogram of body weight, as it aids in preserving muscle mass and reducing the risk of fractures. Prioritizing plant-based proteins—such as legumes, tofu, and nuts—is emphasized due to their additional fiber and beneficial phytochemicals that combat inflammation. These dietary adjustments, particularly enhanced protein consumption, can also help mitigate weight gain and particularly visceral fat accumulation that often escalates during menopause.
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