Why Women need Good Fats

Are you a women going through Perimenopause or Menopause?

Perhaps you are one of the lucky ones who is breezing through this critical period of hormonal change with very few symptoms. Or are you one of the many women who experience trouble sleeping, low energy, weight gain around your middle, moodiness, hot flushes or low libido?

Unfortunately these are all symptoms that your hormones are changing and your body is trying to adjust.

What many women do not realise is that the foods you eat during this time of change can make a huge difference to your symptoms and how you feel.

To stay healthy on a daily basis we all need to consume the right amounts of macronutrients and micronutrients in our diets. Macronutrients being fats, proteins and carbohydrates and micronutrients being vitamins, minerals, trace elements, phytochemicals and antioxidants.

The ratio of what we consume however is a matter of bio-individuality.

Men have different needs to women, adolescents have different needs to people in their 60’s and women in their 40’s or 50’s have different needs to women in their 20’s and 30’s and what is right for me may not be right for you depending on your health history.

For women in their 40’s and 50’s eating a diet that supports their hormones and helps them transition to a state of low estrogen and progesterone is important. This is where having the right balance of carbohydrates, proteins and most importantly the right healthy fats can make all the difference.

There is no doubt that over the years fat has got a bad rap, particularly during the 90’s and early 2000’s when fat was linked to weight gain, heart disease and high cholesterol.

I should know.

In my 30’s I was so focused on my weight I took all fat out of my diet. I was proud to say I knew the calorie count of every piece of food I carefully chose to put in my mouth and none of it contained fat.

Little did I know that without fat I was not consuming any fatty acids which were essential for my body to digest fat soluable vitamins like A, D, E & K and that combined with the aimino acids that come from protein, fatty acids were essential to help me regulate and balance my hormones.

For someone who had suffered from the debilitating pain of Endometriosis since my teens a lack of fat in my diet was actually contributing to making my Endometriosis symptoms worse!

What we now know of course it that fat is not the enemy. It is the sort of fat that you eat that is most important and healthy fats are absolutely essential to our health and the production of healthy hormones.

So what are the healthy fats that can help women regulate their hormones during perimenopause and menopause?

  • Grass fed butter and ghee
  • Extra virgin olive oil
  • Animal fats from grass fed animals
  • Avocados
  • Nuts and seeds and nut butters
  • Fish oil/Cod liver oil
  • Coconut oil, coconut milk and coconut butter
  • Organic cow or goat/sheep dairy

What fats should be avoided?

  • Processed oils like canola, sunflower, soy and corn oil which are low in antioxidents, increase inflammation and contain estrogen disruptors
  • Transfats which have been exposed to high heat disrupt sex hormones, interfere with fertility and increase inflammation. These are found in fried foods, baked goods and many processed foods.

For some women introducing healthy fats and other hormone balancing foods to their diet is all they need to keep their hormones balanced as they transition through perimenopause and menopause. Other women however need a little more help. They may have high cortisol due to ongoing  stress, thyroid imbalances, gut issues or a liver that needs support to deal with estrogen imbalance.

Whatever your situation, know that you can get help. While Perimenopause and Menopause are a natural part of a woman’s life you do not have to put up with debilitating symptoms or feeling like you have no control over your body.

You can work with a doctor or naturopath who specialise in hormones or find a nutritionist or health coach to help you put in place a diet and lifestyle that will support you and your body through this phase of hormonal transition.

If you are wanting to understand more about your hormones and how to balance them through food and lifestyle I can recommend the following books:

Hormone Repair Manual – Lara Briden 

The Essential Oils Menopause Solution – Dr Mariza Snyder 

Women, Food and Hormones – Dr Sara Gottfried 

As a Health Coach I specialise in helping women stay healthy and deal with hormonal imbalances through nutrition and lifestyle changes.

You can contact me to organise a free health consultation here or learn more about my Embrace Menopause & Thrive  and Be Well – Age with Confidence programs here


Embrace Menopause & Thrive

Every woman experiences menopause differently. Together we will find out what will work best for you to help you manage your symptoms, feel well and set yourself up for good health during your 40’s and 50’s.

The right food, exercise and lifestyle changes will help you to:

  • Sleep better
  • Wake up with more energy
  • Have a clearer mind and a better memory
  • Lose some unwanted kilos
  • Have less headaches, hot flushes and mood swings
  • Feel confident in your body and who you are as a woman

Be Well – Age with Confidence

Why is this program designed for women only?

Because researchers have now discovered that not only do women’s bodies age differently to men’s bodies, so to do their Brains and it has all got to do with hormones.

This is one of the reasons why two thirds of Alzheimer’s patients are women and Dementia is the number one cause of death for women in Australia.

This program will take a woman’s perspective on health and wellness and incorporate elements of the Brain Fit, Memory Rescue and Embracing Menopause program.

Taking a bio-individual approach that looks specifically at your health and lifestyle needs you will discover how to:

  • Keep your mind and memory sharp
  • Successfully keep your weight at a healthy level
  • Nurture your body, Brain and hormones with the right foods and supplements to keep them healthy and balanced
  • Slow down ageing through the right exercise and lifestyle changes
  • Have the energy to live the life you want to live
  • Be confident in your body and who you are as a woman

Brain Fit for Life

Did you know that when your Brain works right, you work right and when your Brain is troubled, you have trouble in your life.

When your Brain is Fit you make better decisions, you are healthier, happier, have better relationships and are more purposeful and successful in life.

What we will do to make you Brain Fit!

  • Take a deep dive into how the Brain functions and how problems in different parts of the Brain can affect behaviour and your health
  • Assess your Brain and your Brain health via Dr Amen’s online Brain assessment tool
  • Look at the four circles of Brain health and how to balance your work and home life
  • Fuel up your Brain for high performance through nutrition, supplements and gut health
  • Give you tools and techniques to challenge ANTS (Automatic Negative Thoughts)
  • Develop a Brain optimisation plan that will protect your Brain for the future

Memory Rescue

Are you noticing that your memory is not as good as it used to be?

Has Covid affected your short term memory?

Is your Brain a little foggy or not as sharp as it used to be?

It is not until our memories start to slip that we realise how essential they are for working and living well.

The exciting news is the Hippocampus which is the memory centre of the Brain makes up to 700 new cells every day. If you put these cells in a growth environment they will thrive, keep them in a toxic environment and they will die.

This program starts with a review of your Brain health using the Dr Amen on line Brain health assessment tool which will give you a personal report of your current Brain health.

Then using the BRIGHT MINDS pneumonic as a guide we will look at each of the 11 major risk factors that steal your mind and what you can do to manage these risks, sharpen your memory, boost cognitive function, reverse brain ageing and decrease your risk of Alzheimer’s Disease.