Sabrina Zeif, Menopause Nutrition Therapist

12/07/2023

A few reason why you are always hungry
Do you eat enough protein in your meals? Protein keeps you full for longer.
Does your diet include complex carbohydrates which are needed for energy? E.g. Whole grains, pulses, starchy vegetables, and fruit.
Don’t fear the fats. They help with blood glucose control and help protect joints, heart & brain health.
Did you know that feelings of thirst can be mistaken for not drinking enough?
Do you starve yourself to lose weight? Your body needs fuel to perform.
Are you getting enough sleep? Adequate sleep ensures adequate levels of leptin a hormone that promotes the feeling of fullness.
Does your diet lack fibre? High-fibre foods play a role in reducing your appetite and keeping you full.
What’s your stress level? Excess stress is known to increase appetite.
NOTE: Constant hunger could be a sign of health conditions including diabetes, hypothyroidism, depression and pregnancy. It's important to rule out medical conditions while addressing those hunger pangs.

08/07/2023

You don't need to overhaul your life to feel better.

I was intrigued to read Dr Michael Mosley's article in The Times about 16 simple things that will improve your life this summer. Small changes can yield big benefits in terms of better mood, improved sleep, a sharper brain and reduced risk of disease.

He mentioned several things which already form part of my Midlife, Menopause & Nutrition presentations and some things I will consciously try to implement, like standing on one leg to help improve my balance.

Here's a quick snapshot of the suggestions:

1. Have one to three cups of coffee a day - but not first thing. I will try this, but honestly, I enjoy that cuppa first thing.
2. Stand up for two to three minutes every hour
3. Reset your brain - practice slow breathing every day.
4. Eat oily fish twice a week ( tinned tuna does not count)
5. Have a nap after lunch - perfect for heart health. Hmmm....
6. Do two minutes of squats and press-ups every day.
7. Spend a few hours in a green space each week - and use all five senses.
8. Eat an apple a day (unpeeled) to lower blood pressure.
9. Take a brisk walk within two hours of waking - it will help you to sleep better.
10. Turn the tap cold for ten seconds at the end of your shower to boost your immune system.
11. Sing for five minutes a day to relieve pain.
12. Stand on one leg while cleaning your teeth to improve balance.
13. Enjoy some breakfast bacteria to boost your mood.
14. Buy some plants for your house- you'll need five in a room for the best results.
15. Dance for five to ten minutes a day.
16. Set your alarm for a spot of mindfulness.

The bottom line is to aim for some bitesize goals to improve your overall well-being. Which are you going to try?

You don’t need an overhaul of your life to feel better. Small changes can yield big benefits in terms of better mood, improved sleep, a sharper brain and reduced risk of disease. The ideas in my book Just One Thing: How Simple Changes Can Transform Your Life are all quick and simple scientifically...

04/07/2023

During menopause, hydration is exceptionally important for a number of reasons. Menopause often comes with a number of uncomfortable symptoms, such as hot flashes, night sweats, and vaginal dryness. Staying hydrated can help alleviate these symptoms and make the transition through menopause more manageable.

Here are a few reasons why hydration is crucial during menopause:

Hot flashes: Hot flashes are a common symptom during menopause, and they can cause excessive sweating and discomfort. Staying hydrated can help regulate your body temperature and minimise the intensity and frequency of hot flashes.

Vaginal dryness: Menopause can lead to vaginal dryness and discomfort during in*******se. Drinking enough water can help maintain adequate moisture levels in the body, which can help alleviate vaginal dryness.

Urinary health: As women age, the risk of urinary tract infections (UTIs) and incontinence increases. Staying hydrated can promote urinary health by flushing out bacteria and toxins from the urinary tract and preventing UTIs.

Headaches: Even mild dehydration can lead to headaches!

Now let's talk about how to stay hydrated during menopause:

Drink enough water: Aim to drink at least 8 cups (64 ounces) of water per day. You can carry around a reusable water bottle to remind yourself to drink water throughout the day. Don’t like plain water? Make an infusion with your favourite fruit or veg. Try herbal teas hot or cold.

Eat water-rich foods: Include fruits and vegetables with high water content in your diet, such as watermelon, cucumbers, strawberries, and lettuce. These foods can contribute to your overall hydration.

Limit alcohol and caffeine: Alcohol and caffeine act as diuretics, which can contribute to dehydration. While it's okay to enjoy them in moderation, make sure to balance their intake with sufficient water consumption.

Set reminders: During menopause, it's easy to forget to drink water regularly. Set reminders on your phone or use apps to establish a drinking schedule and ensure you stay hydrated throughout the day.

Remember, staying hydrated is crucial during menopause to help manage symptoms and maintain overall health. Don't underestimate the power of water in making this transitional phase more comfortable!
How do you stay hydrated?

28/06/2023

Sometimes you just need to take a break and step away from the noise

15/03/2023

Are you a creature of habit? It’s hard to give up old habits especially if they are diet and lifestyle related.

Here’s a three-pronged approach to tackling unhealthy eating and exercise habits:
1. Are you aware of the unhealthy practices you want to fix?
2. Can you figure out why these habits exist?
3. Now find a way that works for you and SLOWLY change your unhealthy eating and exercise habits.
One step at a time and gradually incorporate new habits; before you know it, you’ll eat more healthfully and lose weight.

Some Steps to Changing Unhealthy Eating Habits
1. Start each day with a nutritious breakfast.
2. Reduce portion sizes and give up second helpings.
3. Make sandwiches with whole-grain bread. Try open-face sandwiches.
4. Drink more water, herbal teas and fewer sugary.
5. Eat protein with each meal to stay full for longer.
6. Be mindful of what you are eating.
7. Have fruit as a snack instead of crisps.
8. Tackle a new mini goal each week, e.g. eat more vegetables. One new veg per week.
9. Be realistic.
10. Practice stress management - exercise, relaxation, meditation or whatever works for you.
11. Find a means of exercise that works for you. Start by tracking the number of steps you are doing each day and increase.
12. Get lots of fresh air.
What drives you crazy about getting healthy and losing weight at midlife?

07/03/2023

How Do You Manage Your Stress Levels?

Do you realise when you are stressed?

Do you feel like you are on a hamster wheel?

Midlife is a good time to take stock and re-evaluate life.

I can never stress enough the impact that diet can have on our lives. So take stock of what does your diet look like?

Understanding the impact of hormonal changes of perimenopause and menopause can have. It can make a massive difference to help you know that you are not going crazy and that much can be done.

Breathing exercises can be massively helpful.

What causes you stress?

23/12/2022

Wishing you and your family all the very best for this Christmas Season.

22/10/2022

New Study highlighting the impact of menopause on women’s metabolism, particularly the effects of what they eat and how this relates to their health.

Great to see a study relating to Nutrition & Menopause and confirming key messages that I have been advocating for years!

Eating a healthy, varied diet, rich in fiber, complex carbohydrates, healthy fats, and healthy proteins — and saving sweets and desserts for an occasional treat — may therefore lessen the impact of these effects of menopause on women’s bodies.

“Small diet and lifestyle changes have the potential to make a big difference to how women manage their symptoms and improve this transition.”

The largest study of its kind has found changes to metabolism, sleep, and heart disease risk after menopause. Diet and good gut health may lessen these.

20/10/2022

Are you getting enough vitamin D - The Sunshine Vitamin?

Generally, it is recommended that people in the UK take at least 10 mcg (possibly up to 25 mcg) of vitamin D supplements between October to March.
Why? Because the UK tends to be clouded in greyness with spartan amounts of sun and its intensity is not enough that's needed for our body to produce vitamin D. It difficult to obtain daily vitamin D requirements from food alone. We need the sun.

You can start feeling really low during these dark months. Tiredness and low mood can leave you reaching for a sugary treat. A lack of vitamin D may contribute to low mood, depression and anxiety.

Vitamin D is needed to absorb calcium which is essential for bone health.
It's a key nutrient that supports immune function
Boosts mood
Plays a role in blood sugar management
Important for cognitive function

People of African, Asian or Afro-Caribbean ethnicity are more prone to vitamin D deficiency.
A blood test can tell if you are deficient.

Food sources - vitamin D is found in small amounts in dairy products, eggs, organ meats, e.g. liver and oily fish, e.g. sardines, salmon, tuna herrings, cereals and fortified foods.

Have you started taking your vitamin D supplement?

12/10/2022

Give all women a menopause check at 45, MPs told. What a difference this would make to have a normalised and standardised approach to menopause where women have access to an informed healthcare professional to manage and discuss menopause. It's not just the short-term benefits but also the long-term benefits of women not leaving the workforce prematurely.

Current support for women going through the change of life is completely inadequate, a report for MPs says.

09/10/2022

https://promensil.co.uk/nourishing-your-body-during-the-menopause/?fbclid=IwAR0evewcxc3nG2Rcb2KATrE-PXAIoamMr7cK1xriAcnn6csIPrJseJ_nmh0

This month is World Menopause Month. For all organisations, small or large, this is an opportune time to raise awareness.

FACT - Menopause has always been around, but menopausal women are now the fastest-growing demographic in the workforce. Nearly 8 out of 10 menopausal women are in work (the average age of menopause is 51).

Health is wealth, and nourishing your body during midlife is especially critical as it's a time of much change, which many are unprepared for. Some changes include menopause, slowing metabolism, higher risk of metabolic syndrome, which predisposes to heart disease and type 2 diabetes.

Here are a few nutritionally strategies for eating optimally during menopause. They are strategies that are applicable at home and in the workplace.


If you'd like more information on how to support your employees' health and lifestyle during midlife, please contact [email protected]

This month we talk to Sabrina Zeif, the midlife food guru. She is a Menopause Nutritional Therapist, and Nutrition Lead at Liberty Health Clinics which specialises in holistic menopause care. Having experienced a lack of support during her own menopause Sabrina now combines her nutrition expertise w...