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Also called forbidden or purple rice, black rice is a type of rice that belongs to the Oryza sativa L. species (1).

Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties (2).

In ancient China, its said that black rice was considered so unique and nutritious that it was forbidden for all but royalty (1).

Today, thanks to its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world.

Here are 11 benefits and uses of black rice.

Compared with other types of rice, black rice is one of the highest in protein (3, 4, 5, 6).

Per 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared with 7 grams for brown rice (3, 5).

Its also a good source of iron a mineral thats essential for carrying oxygen throughout your body (7)

A 1/4 cup (45 grams) of uncooked black rice provides (3):

Black rice is a good source of several nutrients, particularly protein, fiber, and iron.

In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants (8).

Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals (9).

Theyre important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimers, and certain forms of cancer (9).

Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity (10).

In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids (8).

Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.

Research shows that black rice contains over 23 types of antioxidants and has the highest antioxidant activity of all rice varieties.

Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other plant based foods like blueberries and purple sweet potatoes (2, 11).

Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects (2, 12).

Furthermore, animal, test-tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer (13, 14, 15, 16).

Anthocyanin is a pigment thats responsible for the black-purple color of forbidden rice. Its also been found to have potent anti-inflammatory, antioxidant, and anticancer effects.

Research on black rices effects on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease.

Flavonoids like those found in black rice have been associated with a decreased risk of developing and dying from heart disease (17, 18).

Additionally, early research in animals and humans suggests that anthocyanins may help improve cholesterol and triglyceride levels (13).

One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels (19).

Another study analyzing the effects of a high cholesterol diet on plaque accumulation in rabbits found that adding black rice to the high cholesterol diet resulted in 50% less plaque buildup, compared with diets containing white rice (20).

While this study suggests that eating black rice may protect against heart disease, these results have not been observed in humans.

Black rice contains antioxidants that have been shown to help protect against heart disease. However, more research is needed to understand black rices effects on heart disease.

Anthocyanins from black rice may also have potent anticancer properties.

A review of population based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer (16).

Furthermore, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowed their growth and ability to spread (21).

While promising, more research in humans is needed to fully understand the ability of the anthocyanins in black rice to reduce the risk and spread of certain types of cancer.

Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed.

Research shows that black rice contains high amounts of lutein and zeaxanthin two types of carotenoids that are associated with eye health (8).

These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals (22).

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves (22).

Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. They may also decrease your risk of cataracts and diabetic retinopathy (23, 24, 25, 26).

Finally, a 1-week study in mice found that consuming anthocyanin extract from black rice resulted in significantly less retinal damage when animals were exposed to fluorescent lights. Still, these findings have not been replicated in humans (27).

Black rice contains the antioxidants lutein and zeaxanthin, both of which have been shown to protect your retina from potentially damaging free radicals. While anthocyanins may also protect eye health, research in humans is currently lacking.

Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye.

People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine (28).

Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity (28).

While many whole grains contain gluten, black rice is a nutritious, naturally gluten-free option that can be enjoyed by those on a gluten-free diet.

Black rice is naturally gluten-free and can be a good option for those with celiac disease or gluten sensitivity.

Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness (29, 30).

Furthermore, early animal research suggests that anthocyanins like those found in black rice may help reduce body weight and body fat percentage (14, 15, 21).

One 12-week study found that giving mice with obesity on a high fat diet anthocyanins from black rice resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans (21).

While research on black rices role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice.

In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and body fat than those eating white rice (31).

Given that black rice is a good source of protein and fiber, it may aid weight loss. Also, while animal studies have suggested that anthocyanins may have benefits for weight loss, more research in humans is needed.

Black rice may also offer other potential benefits, including:

While more research is needed, black rice may help lower blood sugar levels in individuals with type 2 diabetes and reduce the risk of NAFLD.

Cooking black rice is easy and similar to cooking other forms of rice.

To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 3035 minutes, or until its tender, chewy, and all the liquid has been absorbed.

Remove the pan from the heat and let the rice sit for 5 minutes before removing the lid. Use a fork to help fluff the rice before serving.

Unless specified otherwise on the package, for every 1 cup (180 grams) of uncooked black rice, use 2 1/4 cups (295 ml) of water or stock.

To keep the rice from becoming gummy when cooking, its recommended to rinse the rice under cool water before cooking to remove some of the extra starch on the surface.

Once the rice is ready, you can use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding.

Black rice is prepared similarly to other types of rice and can be added to a variety of savory and sweet dishes.

While not as common as other types of rice, black rice is the highest in antioxidant activity and contains more protein than brown rice.

As such, eating it may offer several health benefits, including boosting eye and heart health, protecting against certain forms of cancer, and aiding weight loss.

Black rice is more than just a nutritious grain. When cooked, its deep purple color can turn even the most basic meal into a visually stunning dish.

If you want to try black rice and cant find it locally, shop for it online.

See the original post here:
11 Surprising Benefits and Uses of Black Rice - Healthline

Working out while sick may not sound enjoyable, although a popular urban myth argues that a person can "sweat out" an illness through exercise. While this is not true in the strictest sense, working out while sick may be helpful in some cases.

In general, a person with symptoms in their head and nose, such as those of a head cold, may benefit from working out.

A person with symptoms in their chest or stomach or someone with a fever should avoid exercising, however. If symptoms get worse or working out causes pain, people are best to avoid working out while sick.

In this article, learn more about the benefits and risks of working out while sick.

Typically, it is okay to exercise with the typical symptoms of a head cold. These include symptoms such as:

In some cases, these symptoms may actually improve with exercise. Exercise increases the heart rate and stimulates circulation, which might help the body release fluids.

It is vital to stay hydrated by drinking plenty of water when working out, especially if a person is sick.

It is also necessary to consider that different exercises will cause different reactions in the body. In general, it is best to avoid extremely strenuous workouts while sick. Instead, an individual should focus on lighter, movement based exercises that get the blood flowing without pushing the body too hard.

These activities might include:

The idea that a person can literally sweat out their illnesses through exercise is a myth. It may have stuck around for so long because regular exercise keeps the body healthy, and may boost the immune system.

However, as the authors of a 2018 study note, moderate exercise can reduce the risk of common respiratory illnesses, reduce their severity, and even shorten how long the person has symptoms.

These effects appear to have more to do with empowering the immune system to handle the illness better, and not how much people sweat out the illness while sick.

Mild exercise may also temporarily help with some symptoms, such as a runny nose or headache.

It is essential to take certain precautions when it comes to working out while sick. For instance, a fever is a definite sign a person should not work out.

As a clinical review in the journal Sports Health notes, fever increases fluid loss in the body, decreases muscle strength, and makes a person feel more exhausted.

A fever also means the body is increasing its internal temperature to fight off an infection. Exercise raises body temperature, making a person feel even worse.

Symptoms in the ear are another factor to consider. These signs of illness may cause a person to feel dizzy or off balance, which could also pose risks if they are working out.

People experiencing dizziness may want to avoid working out until they are better.

Also, anyone with symptoms such as vomiting and diarrhea should avoid working out.

Exercise can cause the body to lose water through sweat. Since someone with diarrhea or vomiting is losing a lot of water already, working out may put them at risk for dehydration.

Chest symptoms are another sign that it is best to avoid working out. These symptoms may include:

Finally, even if a person only has mild symptoms, such as nasal congestion and sneezing, but they feel weak or unable to work out, it is important to rest.

Some activities may not be right for the body while a person is sick. The body is trying to recover, and pushing it too hard may make symptoms worse or the recovery time longer.

Workouts to avoid while sick include:

Anyone who chooses to work out while sick can keep the following tips in mind:

Hydration is always important but is vital while the body recovers from sickness. The body is likely already using extra fluid to move toxins. It may also be losing fluid from extra sweating and a runny nose.

Staying hydrated while working out and throughout the course of the sickness may help avoid the effects of dehydration.

Along with hydration, it is essential to find ways to replenish electrolyte salts while exercising.

Even a simple runny nose can use up electrolytes. Adding a sweaty workout to the mix means the person should take extra precautions.

Drinking liquids, such as coconut water, broth, miso soup, or sports drinks, may help restore these electrolytes and keep the body working as it should.

Along with regular exercise, eating a healthful diet that includes a variety of fruits and vegetables is one of the best ways to boost the immune system and prevent infection.

The body also needs these healthful nutrients while it is recovering from an infection.

When someone is sick, their body is trying to fight off and recover from an illness. As such, it is crucial to keep exercise light. It may not be the best idea to push the body to its limits, such as doing sprints or heavy weightlifting.

A brisk walk or bike ride may be enough to get the blood flowing without pushing the body too hard.

As a consideration to other people, it may be a good idea to avoid exercising in an enclosed space with shared equipment, such as the gym.

Some gyms even have rules that prohibit people from exercising while sick. Instead, they can choose to exercise at home or outdoors.

Most importantly, listen to the body. If a person feels exhausted just a few minutes into working out, it is probably time to stop.

It may be inconvenient, but it is much better to give the body a chance to recover and then go back to the usual exercise routine.

Choosing to work out while sick or not is an individual matter in most cases.

Light to moderate exercise may help boost the immune system to avoid sickness, and when someone is already sick, it may also help increase circulation to reduce some symptoms of a head cold.

It is important to avoid heavy or very strenuous exercise. People with more severe symptoms, such as those with a fever or a heavy cough, should also avoid exercise.

Overall, it is important to listen to the body and to stop working out if a person feels exhausted or too ill.

See more here:
Working out while sick: Should you rest or sweat it out? - Medical News Today

Simon Cowell, 60, is a busy man being a successful talent manager and television producer, so much so, its surprise if he has any time to even sleep. But the arrival of his son Eric in 2014 led to the music mogul making some changes in his life.

In an interview with Terri Seymour on ITVs Lorraine, Simon revealed his lifestyle had led to him having an irregular sleep pattern.

He explained: I was like a vampire. I realised I was going to sleep between 5 and 7 in the morning, and then the trouble with that is no matter if you get six hours or eight hours you always wake up tired.

Thats the problem, because youre not supposed to do that.

But the star revealed hes now in a better sleep routine, going to bed and waking up at reasonable times.

READ MORE:Liam Payne health: I definitely wasnt ok Singer on his past health struggles [INSIGHT]

He said: I now go to sleep at 10, I now have breakfast at 8:30. Its almost like a complete reversal.

When asked about the impact his irregularly sleep pattern was having on Eric, he answered: That was a big part of it - it just didnt feel right.

I couldnt explain to someone his age Id been working all night and Im tired in the afternoon.

It bothered me, so I thought, Im just gonna do it, and once I did it, it was simple.

DON'T MISS

Alongside overhauling his sleep pattern, Simon said he decided to start eating better and to lose weight.

He said: You just know when youve got to make a change.

I just suddenly realised my hours, what I was eating had to change.

Also I got confused because theres so many different diets - Im never going to understand what all these things are.

Then I met this guy and he made it very basic, and I tried it, and importantly I really felt better.

Once I knew I felt better then it was just easy to stick to.

Everyone thought I had one of those gastric band things, but no, it really was just cutting out certain things.

As part of his diet overhaul, Simon has cut out many foods.

But the food he misses the most is pizza. He revealed: Of all the things I miss, I miss pizza.

Like when Erics eating a pizza Im staring at it like, I really want to eat that pizza.

Many effects of lack of sleep include feeling grump and not being able to work as well.

But the NHS warns regular sleep puts people at risk of serious medical conditions, including obesity, heart disease and diabetes. It also shortens life expectancy.

The health body advises: Most of us need around 8 hours of good-quality sleep a night to function properly but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it.

See more here:
Simon Cowell health: Why the X Factor star overhauled his sleep and eating habits - Express.co.uk

Tolga Akmen/Pool/Getty Images For my first duchess-themed breakfast, I kicked things off with a bowl of oatmeal with sliced pear.

I have to be honest and say that I'm not the type of person who usually puts effort into their breakfast. Usually, I'll grab a bowl of whatever cereal we have in the office kitchen, and scroll through my morning emails between bites.

The duchess, however, enjoys a bowl of oatmeal to kick start her day, according to Self. The breakfast meal is even said to have helped combat morning sickness while she was pregnant with all three of her children.

The royal family carries out 2,000 engagements each year. Since Middleton is a full-time senior royal, it's likely that she takes part in a great deal of these - and will need a boost of energy to do so.

Although my schedule isn't as jam-packed as Middleton's, as a royals reporter it sometimes feels like it. I found that changing up my breakfast routine and staying consistent with it really boosted my own energy levels throughout the week.

I managed to stick to oatmeal every day, and kept things interesting by adding different fruits each time.

Middleton's diet contains plenty of raw foods, so I made it my mission to eat a bowl of fresh fruit or vegetables every day.

Mango, kiwi, pomegranate seeds, and blueberries made for a refreshing post-breakfast snack, and I changed this up by adding strawberries, grapes, and oranges to the mix later in the week.

Middleton favors raw foods "to achieve radiant skin," a friend of the duchess told the Mail Online - and according to a dermatologist, it actually works.

"It's a no brainer that fresh fruits are good for your skin," dermatologist Elizabeth Geddes-Bruce MD, MS previously said.

"I try to have a little fruit with every meal. Fruits like oranges, strawberries, mangoes and papayas have high amounts of vitamin C," she added. "Vitamin C is essential to forming tight collagen fibers. It also works as an antioxidant protecting your skin from damage from UV radiation and pollution.

"And while many skin care products contain vitamin C, not all of them are formulated in a way that guarantees the vitamin C will remain stable and penetrate to the target areas."

The royal is said to favor watermelon salads for the same reason, according to Delish.

My version of watermelon salad, which consists simply of watermelon (of course), cucumber, tomatoes, peppers, goat's cheese, and lettuce, quickly became my go-to lunch.

Bear in mind, I wasn't eating just raw foods for the week, so this is difficult to have an opinion on.

However, I did notice that my skin stayed clear and bright for the entire week that I was on the Kate Middleton diet. Whether this was actually down to the watermelon salads and fresh bowls of fruit, I don't know - but I'll certainly be incorporating more of these into my diet in future.

However, things quickly went downhill after I tried green juice.

Like her sister-in-law Meghan Markle, Middleton is a fan of the green juice trend, according to the Mail Online.

Half-way through the week, I paid a visit to my local Pret for a 3.99 ($5) Super Greens juice, which included a blend of cucumber, avocado, baby spinach, ginger, and apple juice.

Unlike the royals, who often favor the drink as a breakfast option, I chose to have mine after my oatmeal - and let me tell you, I'm certainly glad this wasn't my only breakfast.

Look, I know green juice is supposed to come with a multitude of health benefits - but I couldn't even finish half of the drink I had in my hand, never mind one every day for half of the week.

The duchess loves spicy chicken curry - but like Prince William, I couldn't handle the heat.

I had originally planned to put my cooking skills to the test for my first Kate Middleton dinner, but after some (okay, a little) convincing from friends I ended up in Rosa's Thai Cafe in east London instead.

The restaurant's green curry, made with chicken, aubergines, bamboo shots, basil leaves, and chilies, was pretty tasty.

However, after eating light and mild food all day, it was a bit of a shock to the system to taste something so hot and spicy. I know they say the key to good health is a balanced diet, but this was a little too much of a contrast for me.

Like the green juice, I only ended up consuming half of the portion.

I didn't feel too bad, though, as Prince William has previously said he struggles keeping up with his wife's dining habits.

While Middleton said she likes her curry hot, William said: "Me and heat, not so good."

"I love spice but not the heat," he added.

With my taste buds still burning, I only dared to eat another curry (a much milder, homemade recipe this time) once later in the week. For the majority of the time, however, I stuck to chicken-based dinners - mostly chicken and rice, so I would feel like I was at least half-way eating like the duchess.

I redeemed myself with my final duchess-themed meal, which was sushi.

I may not have dined exactly like a duchess - but the results were still pretty great.

Now this is something I could easily keep up.

Sushi is one of the duchess' favorites, according to her husband. However, I can count on one hand the amount of times I have tried the dish over the years, so this was still a relatively new experience for me.

On a first glance at the supermarket-bought sushi I had taken back to my flat, I didn't think it would be filling enough for my final duchess dinner.

Surprisingly, though, it was an ideal portion. It obviously wasn't as heavy (or spicy) as a curry, or the chicken-based meals I had consumed previously in the week, but it also wasn't as light as the watermelon salads - a happy medium.

All in all, by the end of the week I was slightly disappointed in myself for not being able to stay consistent with some of Middleton's favorite meals, such as the green juice or the curry.

However, the meals I did eat were super easy to prepare, and left me feeling energized and revitalized throughout the working week.

Related video: You Should Probably Avoid 'Celebrity Diets' (Provided by Buzz60)

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I tried to eat like Kate Middleton for a week, but I couldn't get through it without cheating - msnNOW

Oatmeal was the first meal of the day. Mikhaila Friel, Insider

I have to be honest and say that I'm not the type of person who usually puts effort into their breakfast. Usually, I'll grab a bowl of whatever cereal we have in the office kitchen, and scroll through my morning emails between bites.

The duchess, however, enjoys a bowl of oatmeal to kick start her day, according to Self. The breakfast meal is even said to have helped combat morning sickness while she was pregnant with all three of her children.

The royal family carries out 2,000 engagements each year. Since Middleton is a full-time senior royal, it's likely that she takes part in a great deal of these and will need a boost of energy to do so.

Although my schedule isn't as jam-packed as Middleton's, as a royals reporter it sometimes feels like it. I found that changing up my breakfast routine and staying consistent with it really boosted my own energy levels throughout the week.

I managed to stick to oatmeal every day, and kept things interesting by adding different fruits each time.

A bowl of fruit made for an early afternoon snack. Mikhaila Friel, Insider

Mango, kiwi, pomegranate seeds, and blueberries made for a refreshing post-breakfast snack, and I changed this up by adding strawberries, grapes, and oranges to the mix later in the week.

Middleton favors raw foods "to achieve radiant skin," a friend of the duchess told the Mail Online and according to a dermatologist, it actually works.

"It's a no brainer that fresh fruits are good for your skin," dermatologist Elizabeth Geddes-Bruce MD, MS previously said.

I changed things up with blueberries, grapes, and strawberries. Mikhaila Friel, Insider

"I try to have a little fruit with every meal. Fruits like oranges, strawberries, mangoes and papayas have high amounts of vitamin C," she added. "Vitamin C is essential to forming tight collagen fibers. It also works as an antioxidant protecting your skin from damage from UV radiation and pollution.

"And while many skin care products contain vitamin C, not all of them are formulated in a way that guarantees the vitamin C will remain stable and penetrate to the target areas."

Watermelon salad. Mikhaila Friel, Insider

My version of watermelon salad, which consists simply of watermelon (of course), cucumber, tomatoes, peppers, goat's cheese, and lettuce, quickly became my go-to lunch.

Bear in mind, I wasn't eating just raw foods for the week, so this is difficult to have an opinion on.

However, I did notice that my skin stayed clear and bright for the entire week that I was on the Kate Middleton diet. Whether this was actually down to the watermelon salads and fresh bowls of fruit, I don't know but I'll certainly be incorporating more of these into my diet in future.

Green juice at Pret. Mikhaila Friel, Insider

Like her sister-in-law Meghan Markle, Middleton is a fan of the green juice trend, according to the Mail Online.

Half-way through the week, I paid a visit to my local Pret for a 3.99 ($5) Super Greens juice, which included a blend of cucumber, avocado, baby spinach, ginger, and apple juice.

Unlike the royals, who often favor the drink as a breakfast option, I chose to have mine after my oatmeal and let me tell you, I'm certainly glad this wasn't my only breakfast.

Look, I know green juice is supposed to come with a multitude of health benefits but I couldn't even finish half of the drink I had in my hand, never mind one every day for half of the week.

Green curry at Rosa's Thai Cafe. Mikhaila Friel, Insider

I had originally planned to put my cooking skills to the test for my first Kate Middleton dinner, but after some (okay, a little) convincing from friends I ended up in Rosa's Thai Cafe in east London instead.

The restaurant's green curry, made with chicken, aubergines, bamboo shots, basil leaves, and chilies, was pretty tasty.

However, after eating light and mild food all day, it was a bit of a shock to the system to taste something so hot and spicy. I know they say the key to good health is a balanced diet, but this was a little too much of a contrast for me.

Like the green juice, I only ended up consuming half of the portion.

I didn't feel too bad, though, as Prince William has previously said he struggles keeping up with his wife's dining habits.

While Middleton said she likes her curry hot, William said: "Me and heat, not so good."

"I love spice but not the heat," he added.

With my taste buds still burning, I only dared to eat another curry (a much milder, homemade recipe this time) once later in the week. For the majority of the time, however, I stuck to chicken-based dinners mostly chicken and rice, so I would feel like I was at least half-way eating like the duchess.

I thoroughly enjoyed my last meal. Mikhaila Friel, Insider

Now this is something I could easily keep up.

Sushi is one of the duchess' favorites, according to her husband. However, I can count on one hand the amount of times I have tried the dish over the years, so this was still a relatively new experience for me.

On a first glance at the supermarket-bought sushi I had taken back to my flat, I didn't think it would be filling enough for my final duchess dinner.

Surprisingly, though, it was an ideal portion. It obviously wasn't as heavy (or spicy) as a curry, or the chicken-based meals I had consumed previously in the week, but it also wasn't as light as the watermelon salads a happy medium.

All in all, by the end of the week I was slightly disappointed in myself for not being able to stay consistent with some of Middleton's favorite meals, such as the green juice or the curry.

However, the meals I did eat were super easy to prepare, and left me feeling energized and revitalized throughout the working week.

I may not have dined exactly like a duchess but the results were still pretty great.

Read more:

I ate like Meghan Markle for 10 days and could easily keep it up forever

I lived like Meghan Markle in London for a day, and it made me appreciate my life as a commoner

The most surprising confessions made by the Queen's dressmaker in her new tell-all book about life at Buckingham Palace

Original post:
I tried to eat like Kate Middleton for a week, but I couldn't get through it without cheating - INSIDER

The menopause is a normal biological process and a natural part of ageing.

But for many women, it can come with life-changing symptoms including insomnia, hot flushes, and debilitating depression and anxiety.

And for every woman even those lucky enough to have minimal symptoms declining oestrogen levels increase the risk of long-term health conditions such as heart disease and osteoporosis.

Though symptoms can be challenging, menopause is a great opportunity to take stock of your overall health.

It can be a time of discovery, to try new things and introduce habits that will help you enjoy a healthy and happy second half of life.

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During menopause, eating well can help to manage symptoms, protect bones and maintain a healthy weight.

If you get your eating habits in order during this time, you set yourself in good stead for strong bones, healthy heart, bouncy skin and plenty of energy, well into later life.

Here are my tried and tested tips for eating well during menopause and beyond.

SKIP SUGAR

Its best to cut back on sugar as much as possible as it can trigger a sharp rise in blood glucose levels, followed by an inevitable crash.

As well as wreaking havoc with mood and energy levels, these highs and lows can encourage the body to convert excess calories into fat that is stored around the abdomen, increasing the risk of developing type two diabetes and heart disease.

To curb sugar cravings, swap refined carbs such as white bread and pasta for wholegrain alternatives.

If youre desperate for a sweet treat in the afternoon, snack on antioxidant-rich dark chocolate and plain almonds.

PROTEIN POWER

As oestrogen levels decline during menopause, the body starts to store more fat, while at the same time losing bone density, muscle mass and strength.

One of the best ways to combat this is by increasing the amount of protein in your diet.

Protein is filling, so will keep you feeling fuller much longer, helping ward off weight gain.

It can also help your body hold on to muscle.

So aim to include a portion of high-quality protein with every meal.

This could be fish, poultry, eggs and red meat, as well as vegetable proteins such as chickpeas, lentils and tofu.

FILL UP ON FIBRE

In addition to eating plenty of protein, fibre can also help suppress cravings and prevent weight gain.

There is also strong evidence to suggest eating a fibre-rich diet is associated with a lower risk of heart disease, stroke, type two diabetes and bowel cancer.

The Government recommends 25g a day for women find it in green veggies, wholegrains, lentils and beans.

BONE BOOSTERS

When it comes to strengthening bones, there are two main nutrients to be aware of calcium and vitamin D.

Dairy, egg yolks, kale, spinach and cabbage are all excellent sources of calcium.

But theres no point loading up on calcium if youre not getting enough vitamin D, as this vital vitamin is essential for calcium absorption.

Some food sources of vitamin D include oily fish, red meat, eggs, mushrooms and fortified breakfast cereals.

However, the bodys primary source of vitamin D is the suns UV rays and, for this reason, its recommended you take a supplement from September to March, when its dark and grey outside.

FANTASTIC FATS

A diet rich in healthy fats helps the body produce hormones, which is essential in mid-life. So much so that a low fat diet should be avoided during menopause.

As well as helping with hormone production, omega-3 fatty acids have also been shown to have anti-inflammatory benefits in the body. And a particular strain, known as DHA, may even help ward off cognitive decline and Alzheimers in later life.

Research also suggests omega-3 may help reduce the occurrence and severity of hot flushes and night sweats.

You can find healthy fats in avocado, oily fish such as sardines, salmon and mackerel, olive oil, nuts and seeds.

SMILE VITAMINS

B-complex vitamins have also been shown to boost brain health.

Theyre are involved with mood regulation in the brain and are essential for the production of serotonin the happy hormone that may well be in short supply after sweaty, sleepless nights.

Good sources of B-complex vitamins include meat, fish, dairy products, fortified cereals and nutritional yeast.

GOOD GUT HEALTH

Research suggests gut health is hugely influential when it comes to our mood. In fact, up to 90% of serotonin is produced in the gut.

So its important to look after the friendly bacteria that live there by eating a diet rich in probiotic and prebiotic foods.

Probiotic foods contain live friendly bacteria that help populate the gut and improve its diversity, keeping it healthy.

Find them in fermented foods such as sauerkraut, kefir and yogurt.

Prebiotic food feeds the bugs in your gut and helps them thrive. Good sources are fibre-rich foods including wholegrains, legumes, vegetables, nuts and seeds.

HORMONE HELPERS

Phytoestrogens and isoflavones are compounds that are found in plants and plant-based foods such as soya, flaxseeds, lentils and oats. There is some evidence they can improve menopausal symptoms by mimicking oestrogen.

However, they dont work for everyone, as only some women are able to digest the phytoestrogen in what they eat and you have to eat a large amount to notice any benefits.

When it comes to balancing hormones, HRT clearly remains the most effective option.

MIGHTY MAGNESIUM

It helps the body deal with stress, promotes good sleep and strengthens bones. Yet many people have a magnesium deficiency, and this is especially common in people who eat a lot of meat, dairy and processed foods.

Regular coffee and alcohol consumption can also inhibit the bodys ability to absorb the mineral from food.

Good sources of magnesium include leafy greens, nuts and wholegrains.

Though we should be able to get enough from our diet, many women, especially those who sleep badly, find taking a supplement can improve wellbeing during menopause.

Choose one that contains magnesium citrate, which is more easily absorbed by the body.

The Truth About Menopause from Liz Earle Wellbeing Magazine by Liz Earle MBE, 4.99, can be downloaded here

Deliciously good for you, this is packed with ingredients that are high in phytoestrogens, the oestrogen-like compounds found in soya, linseeds and some dried fruits.

100g wholemeal or spelt flour

100g medium rolled oats

100g soya flour

100g linseeds

100g raisins

200g pitted dates, chopped

100g apricots, chopped

50g sunflower seeds

50g flaked almonds

2 tbsp honey

2 tsp ground ginger

2 tsp cinnamon

5 pieces stem ginger in syrup, chopped

750ml soya milk

1 Whizz linseeds in a food processor to crack open, then place all dry ingredients in a large bowl along with the chopped stem ginger.

2 Stir in 550ml soya milk, and the honey, and mix until combined.

Leave to soak for half an hour, then add remaining soya milk to loosen the mixture to a dropping consistency from the spoon, if needed.

3 Preheat oven to 190C/375F/Gas Mark 5.

Line a small loaf or round cake tin with baking parchment and spoon the mixture into the tin.

4 Bake for about an hour or until a sharp knife comes out of the centre cleanly, showing the cake is cooked.

Tip out onto a wire rack, and leave to cool completely before slicing with a very sharp knife.

Originally posted here:
Liz Earle's menopause diet with tips and tricks to help your health and wellbeing - Mirror Online