Looking for a health boost in mid life? I’ve picked out 3 store cupboard staples with powerful therapeutic benefits for menopause . They may be low cost but they have big health benefits.
GINGER
Let’s start with an old favourite, ginger. Adding even a small amount to your tea could be beneficial for blood sugar balance, helping combat inflammation and giving you an antioxidant boost.
In one study, participants who were given 1.5g of ginger for 12 weeks (that’s about half a teaspoonful) showed:
- Improved blood sugar management (including reducing HbA1C, a commonly tested marker for pre diabetes and one which often goes up with age).
- Reduced CRP (a marker for inflammation which can increase with age)
- Reduced total cholesterol
- Improvements were significant compared to the placebo group
Similar results have been obtained in numerous other studies. A review of 10 studies concluded that Ginger showed a significant beneficial effect in glucose control and insulin sensitivity.
So what are the active ingredients of ginger? They are compounds called gingerol, shogaol, paradol and zingerone for your information.
I love ginger and I find it goes particularly well in green tea or chamomile tea!
CINNAMON
Another spice that goes well in tea (or sprinkled into yoghurt or a smoothie) is cinnamon. There is a compound in cinnamon called cinnamaldehyde. It’s this which gives the smell and flavour of cinnamon and it has therapeutic benefits.
- Cinnamon reduces inflammation and boosts the level of disease fighting antioxidants in your body.
- It’s beneficial for heart health, a particular important concern for women post menopause, because it has been shown to reduce cholesterol, triglycerides and blood sugar levels. Cinnamon has also been found to reduce blood pressure in doses of 2g daily when given for 8 weeks.
- An analysis of 35 clinical trials found that cinnamon significantly reduced total cholesterol, triglycerides, LDL cholesterol and serum glucose. Doses used were up to 1.5 g (about three quarters of a teaspoon).
- Other studies found a significant reduction of inflammation measured by levels of C-reactive protein (CRP)
- And cinnamon provides a burst of antioxidants which help your body fight off harmful free radicals associated with inflammation and chronic disease
CACAO
Cacao powder is great for giving the taste of chocolate without the added sugar and it contains super high levels of antioxidants called flavanols and polyphenols. Unlike beans that are made into cocoa, which are heated to high temperatures when they are roasted, raw cacao powder is made from cold pressed beans. This means many more of the nutrients and beneficial plant chemicals are retained intact.
- Flavanols support heart health, which is particularly important for women in peri and post menopause. Flavanols have been shown to be beneficial for cardiovascular health by helping to lower blood pressure, maintain the elasticity of blood vessels and reduce inflammation.
- Cacao powder is also a rich source of fibre and protein and contains iron, magnesium and potassium.
My preferred cacao powder is Green Origins cacao powder which is organic, pure and screened for contaminants. For a 15% discount off the retail price each time your order, quote code pc15 at the end of your order!
For other ideas of ways to use cacao powder and this cashew cacao smoothie recipe and ideas for other ways to use cacao powder see my blog
References
https://pubmed.ncbi.nlm.nih.gov/30379176https://pubmed.ncbi.nlm.nih.gov/25629927
https://pubmed.ncbi.nlm.nih.gov/32220351
https://pubmed.ncbi.nlm.nih.gov/31617744
https://pubmed.ncbi.nlm.nih.gov/24490949/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5818945/
https://pubmed.ncbi.nlm.nih.gov/30379176
https://pubmed.ncbi.nlm.nih.gov/25629927