Category Archives: Wellness

AFTNews, AFTNews, Men's Health, Wellness, Women's Health

WHO launches year-long campaign to help 100 million people quit tobacco

WHO today launches a year-long global campaign for World No Tobacco Day 2021 – “Commit to Quit.”  The new WHO Quit Challenge on WhatsApp and publication “More than 100 reasons to quit tobacco” are being released today to mark the start of the campaign.

The COVID-19 pandemic has led to millions of tobacco users saying they want to quit. The campaign will support at least 100 million people as they try to give up tobacco through communities of quitters. 

“Commit to Quit”  will help create healthier environments that are conducive to quitting tobacco by advocating for strong tobacco cessation policies; increasing access to cessation services; raising awareness of tobacco industry tactics, and empowering tobacco users to make successful quit attempts through “quit & win” initiatives. 

WHO, together with partners, will create and build-up digital communities where people can find the social support they need to quit. The focus will be on high burden countries* where the majority of the world’s tobacco users live.

WHO welcomes new contributions from partners, including private sector companies that have offered support, including Allen Carr’s Easyway, Amazon Web Services, Cipla, Facebook and WhatsApp, Google, Johnson & Johnson, Praekelt, and Soul Machines. 

Quitting tobacco is challenging, especially with the added social and economic stresses that have come as a result of the pandemic. Worldwide around 780 million people say they want to quit, but only 30% of them have access to the tools that can help them do so. Together with partners, WHO will provide people with the tools and resources they need to make a successful quit attempt.

“Smoking kills 8 million people a year, but if users need more motivation to kick the habit, the pandemic provides the right incentive,” said WHO Director-General, Dr Tedros Adhanom Ghebreyesus.

WHO released a scientific brief earlier this year showing that smokers are at higher risk of developing severe disease and death from COVID-19. Tobacco is also a major risk factor for noncommunicable diseases like cardiovascular disease, cancer, respiratory disease and diabetes. Moreover, people living with these conditions are more vulnerable to severe COVID-19.

Both global and regional cessation tools will be rolled out as part of the campaign. WHO’s 24/7 digital health worker to help people quit tobacco is available in English and will soon be released to support people in Arabic, Chinese, French, Russian, and Spanish. 

“Millions of people worldwide want to quit tobacco – we must seize this opportunity and invest in services to help them be successful, while we urge everyone to divest from the tobacco industry and their interests,” said Dr Ruediger Krech, Director of Health Promotion. 

To create environments conducive to quitting tobacco, WHO has worked with partners and countries around the globe to implement tobacco control measures that effectively reduce the demand for tobacco. 

WHO calls on all governments to ensure their citizens have access to brief advice, toll-free quit lines, mobile and digital cessation services, nicotine replacement therapies and other tools that are proven to help people quit. Strong cessation services improve health, save lives and save money.  

More than 100 reasons to quit tobacco: https://www.who.int/news-room/spotlight/more-than-100-reasons-to-quit-tobacco/

Digital Health Worker: https://www.who.int/news-room/spotlight/using-ai-to-quit-tobacco

WHO Quit Challenge on WhatsApp: https://wa.me/41798931892?text=tobacco

AFTNews, AFTNews, Non-communicable Diseases (NCDs), Wellness

#BeActive trends

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Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being. 

Physical activity refers to all movement. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody. 

Daily recommendation for children & adolescents – WHO 2020

Yet, current global estimates show one in four adults and 81% of adolescents do not do enough physical activity. Furthermore, as countries develop economically, levels of inactivity increase and can be as high as 70%, due to changing transport patterns, increased use of technology for work and recreation, cultural values and increasing sedentary behaviours.

Increased levels of physical inactivity have negative impacts on health systems, the environment, economic development, community well-being and quality of life.

Recommendations for senior adults – WHO 2020
Recommendations for adult seniors – WHO 2020

The WHO Global action plan on physical activity 2018–2030: more active people for a healthier world, provides a framework of effective and feasible policy actions which can help support, retain and increase physical activity through cross-government and multisectoral partnerships across all settings, as a coordinated and comprehensive response.

World Health Organisation (WHO) has released guidelines on physical activity and sedentary behaviour. Click here to view more.

AFT TV, Travel & Wellness

Anggun gives a message of hope

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AXN All-Star Anggun is here to spread a message of hope – and good social hygiene! When travelling in Indonesia, simply look for places with the InDOnesiaCARE certificate to know if health protocols are being followed, then relax and enjoy yourself!

Fellow AXN All-Star Angela July shares the great lengths she goes to ensure the health, cleanliness and safety of her family – including regularly disinfecting her musical instruments and wearing a mask!

Catch Anggun, Angela July, Afgan, David Forster, Michael Bolton with stellar magicians Cyril and Cosentino performing on AXN All-Stars exclusively on the AXN Asia Facebook or YouTube page, November 28, 8pm (7pm JKT/BKK). Read more here.

AFTNews, Alternative Medicine, Features Australia/NZ

Medicinal cannabis products by Australia’s Althea approved for sale in Germany

In May 2020, Australian pharmaceutical company Althea Group Holdings Limited (ASX:AGH) signed a supply and distribution agreement with distribution partner Nimbus Health GmbH and has announced last week that Germany’s Federal Institute for Drugs and Medical Devices (Bundesinstitut für Arzneimittel und Medizinprodukte) has now granted all necessary licenses required for the sale and distribution of Althea products in Germany.

Althea is the first commercial supplier of Australian-made medicinal cannabis extract products sold and distributed in the German market to date. Nimbus will adopt the same Althea sales strategy that has been successfully implemented in Australia and the UK in support of the products’ launch in Germany, including a high performance in-field sales team used in conjunction with a localised version of its signature Althea Concierge™ platform. Althea will retain ownership of all real-world anonymised patient data collected through Althea Concierge™.

With a population of approximately 83 million and a reported estimated medicinal cannabis market of €1.5 billion by 2021*, the German market represents a significant opportunity for Althea. In conjunction with Nimbus’ strong market presence and local expertise, Althea believes that it is ideally positioned to become the market leading medicinal cannabis brand in Germany.

Althea CEO, Joshua Fegan, commented: “We are very pleased that all relevant licenses have been granted. This will now allow Althea to focus on the sale and distribution of our products in the German market through Nimbus. We expect to see rapid uptake given Althea’s reputation and Nimbus’ established market presence in Germany.”

Nimbus Founder and CEO, Linus Maximilian Weber, commented: “It has been amazing to see how Althea and our team have worked closely together to achieve this milestone. We are very pleased that Nimbus is the first distributor bringing Australian made extracts to patients in Germany and will further increase the value of cannabis-based medicines in country.”

For information about medical cannabis, click here.

*https://www.healtheuropa.eu/exploring-growth-in-the-european-medical-cannabis-market/100849/

Features Australia/NZ, Wellness, Women's Health

Post-COVID workouts get appy – 200% year on year growth as virus changes mums health habits

New CLASS In-App Workouts On Monday, Wednesday And Friday’s at 11:00am

Australian mums have rushed to download workout apps that feature real people and habit-changing support rather than risk visiting gyms during the pandemic.

On the 10th anniversary of The Healthy Mummy, a national online community of over 1.5 million mums, has over 100,000 members using a new inclusive fitness app that features real mums leading fitness workouts and health advice.

“The pandemic and lockdowns have shown us that mums all over Australia and the world (especially those in Melbourne right now), are keen for the accessible augmented reality experience our new app delivers,” says The Healthy Mummy founder Rhian Allen.

“As part of our 10th birthday and new app relaunch, we have been busy building a new part of the app which is in-app Class workouts! It’s really exciting as this means we can run classes during the week with our fitness team that feels like a gym class. The workouts are in real time and direct from our Healthy Mummy studio.” Added Rhian.

“Online community support from relatable people who may still have a few curves are the new fitspo influencer – it’s time to forget those model-like Instagrammers. Our data shows that real lifestyle changes come from support, wellbeing and a community that’s there to motivate you.”

The new app includes workouts with inspirational real mums who have lost weight with The Healthy Mummy leading fitness workouts with The Healthy Mumm fitness expert, Wendy Smith.

Cicily Goodwin lost 53kg and has kept it off for two years. She leads fat-burning workouts and says she doesn’t always feel like exercising, but tries to dress in her favourite activewear to make sure she commits to moving her body.

Real mums like Sascha Farley lead pregnancy workouts, Samara Rochelle Khoury leads full body HIIT workouts and Mellissa Timmer leads advanced workouts.

“These healthy mummies are so inspirational in the way they’ve transformed their own eating and health that we feature them front and centre to show that real people make real transformation through our 28-day challenge and healthy lifestyle tips,” Rhian says.

The Healthy Mummy’s new improved app is designed by health and fitness experts, but tested by real mums to motivate busy mothers to take action to stay healthy. The new 10th anniversary app includes:

  • 100 new express recipes that can be made in 10 minutes, bringing the total recipe ideas on the app to 4500
  • New 10-minute boxing workouts, bringing the total workouts available on the app to 500
  • New dance cardio workouts and intense HIIT workouts to shake up workouts
  • Meditation sessions to add mindfulness and wellbeing to healthy lifestyles
  • In-app classes to reward those who want to show up for a socially distant but virtual face-to- face class
  • Special diamond rewards to maintain motivation and accountability
  • The ability to synch with Garmin, Fitbit, Apple Health and Apple Watch

With more than 4,500 delicious and healthy recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed to help busy mums commit to prioritising their health.

“We have delivered 10 years of empowering real mums to live healthier lives in a budget-friendly way – we can’t wait to keep adapting and changing to support mums over the next 10 years when we are bound to see even more changes and evolutions in the fitness and health space,” Rhian says.

The new invigorated app includes new EXPRESS workouts – dance cardio workouts with Jade Hatcher, professional dancer, mum of 2 and previous winner of Dancing with the Stars in 2019. New boxing workouts with trainer Laura Greenwood and new intensive Hiit workouts with trainer Wendy Smith. Plus new meditation workouts by new teacher Malinda Hayward.

The Healthy Mummy community has lost collectively over 3 million kilo’s in the last 10 years.

The Healthy Mummy app is available on Android and iOS. You can also watch them on YouTube.

Diet & Nutrition, Wellness

Herbalife Nutrition partners with Nutrition Society of Malaysia in promoting good nutrition and healthy, active lifestyle to Malaysians

Herbalife Nutrition, a premier global nutrition company has embarked on a year-long collaboration with the Nutrition Society of Malaysia (NSM) to further reinforce nutrition education and its importance to one’s overall wellbeing across the nation. The partnership involves the two organisations collaborating on a series of initiatives and planned programmes. 

“According to our Asia Pacific Nutrition Myth Survey 2020, more than seven in 10 Malaysians are interested in receiving nutrition advice from healthcare professionals. Hence, we are pleased to play a bigger role in public nutrition education alongside NSM, an esteemed organisation that has been championing nutrition education and awareness for the past 35 years,” said General Manager/Director of Herbalife Nutrition Malaysia, Steven Chin. “Our new partnership is driven by our shared belief in promoting good nutrition and a healthy active lifestyle among Malaysians from all walks of life.” 

This collaboration further elevates the existing relationship between Herbalife Nutrition and NSM, and will foster better understanding between both parties. By joining forces, initiatives developed will incorporate their mutual expertise to benefit the general public. Planed activities include the development of educational content such as media articles co-authored by their experts on various subject matters including nutrition, health and wellness. 

“NSM is guided by a simple belief that the more people understand good nutrition, the better they can care for their health and wellbeing.  With this in mind, we partner with other organisations on public education initiatives across Southeast Asia. We have strong relations and work closely with regional organisations such as Southeast Asia Public Health Nutrition Network (SEA-PHN), Southeast Asia Probiotics Scientific and Regulatory Experts Network (SEA Probiotics SREN) and Federation of Asian Nutrition Societies (FANS) to create awareness on the importance of nutrition and active living. We are pleased to collaborate with Herbalife Nutrition and believe that our partnership will improving the lives of Malaysians through proper nutrition information to prevent diet-related chronic diseases,” said Dr. Tee E Siong, President of NSM.

The collaboration comes at a time when the health of Malaysians is now a cause for national concern as revealed by the National Health and Morbidity Survey 2019. According to the survey, one in two adults in Malaysia were either overweight or obese while diabetes, hypertension and high cholesterol are among the main non-communicable diseases (NCDs) that are prevalent amongst Malaysians, which also happen to be major risk factors for cardiovascular diseases (CVDs) – the current leading causes of death in Malaysia.  It’s been revealed that 1.7 million people in Malaysia live with three major risk factors at present while 3.4 million people live with two of them. 

“The survey results are certainly a cause for concern, especially when such diseases are very closely linked to obesity which can be avoided through a healthy diet and proper nutrition intake. Through our collaboration with NSM, we will seek to educate every individual on the benefits of consuming the right nutrition, so they can start practising a healthy lifestyle which will benefit them in the long run,” added Steven Chin. 

Mental Health, Travel & Wellness, Wellness

Keeping active in Germany, from the North Sea to the Alps

Fed up with not being able to travel? Bored with looking at the same backdrop every time you work out? Here at Asia Fitness Today, we relish the chance to be able to enjoy the scenery from Germany.

With plenty of breath-taking vistas in Germany, there is something for everyone when keeping active during the holiday season, whether they are rivers and lakes or mountains and valleys. While traveling to Germany may not yet be a  possibility in 2020, countries like Singapore and Germany are making inroads to ensure safe travels for holiday-goers in time to come so that we can #DreamNowVisitLater. Additionally, with the #DiscoverGermanyFromHome campaign, launched by the German  National Tourist Board, visitors from Southeast Asia can virtually experience destinations in Germany — across the 16 federal states — from the comfort of their own homes. Plus, with all the fitness regimes and goals accomplished during Circuit Breaker or lockdown, training for cross-country biking will now be a breeze. 

The Best of Both Worlds: City and Country  

With more than 200 long-distance cycling routes in Germany, there are plenty of opportunities to see what its cities and countryside have to offer. The Rhine Cycle Route provides the quintessential German experience. With the river being at the heart of life in many parts of Germany, cyclists can explore the history, culture, and significance of the river from its source in the Alps to the North Sea coast. This route passes many UNESCO World  Heritage sites, including the celebrated 194-metre-high Loreley Rock cliff in the Upper  Middle Rhine Valley, as well as the idyllic medieval-era town of Constance, known for its impressive council building that was the home of the 1417 papal election. 

Meander Through Germany’s Wine Regions 

A 360° virtual ride of the Moselle

Cyclists who like to enjoy a taste of the finer things in life can explore routes through German wine country and vineyards. During the ultimate German Wine Route, cyclists traipse through one of the largest wine regions in Germany, where lush vineyards drape the terraced slopes between the foothills of the Palatinate Forest and Rhinland Plain. Here,  there are plenty of taverns and wineries where pitstops to taste Rieslings, Pinot Blancs and Dornfelders are not only recommended but a way of life. For those looking for an alternative, the Moselle Cycle Route cuts through the southern Vosges mountains in France and takes cyclists through the twists and turns of romantic valleys and Middle Moselle Roman wine presses. This cycling path also meanders past the Bliesgau UNESCO Biosphere Reserve, known as the Tuscany of the Saarland with a rich culinary culture. Visitors interested in taking this route, can also hop on the 360° virtual ride and ride through the loops and curves of the Moselle, from Koblenz to France. 

Relive a Part of Germany’s Magical History 

History buffs can take in the sights and sounds of the Allgäu Castle Park Cycle Loop, a 219-kilometre long route that comprises both scenic, historical, and culturally stimulating experiences. After drinking in the sights of Füssen’s old town, the trail leads cyclists to  Hohenschwangau, with its stunningly regal views of Alpine peaks, royal palaces and museums dedicated to Ludwig II — the fairy tale king. This path takes cyclists through the foothills of the majestic Alps, with plenty of castles, palaces, and monasteries to visit,  including the Falkenstein Castle, Pilgrimage Church of Wies — a UNESCO World Heritage  Site — and the Kaltentaler Brauhaus, known for its home-brewed beers.  

Hike Through a Slice of Paradise 

Those who may not be comfortable on bicycles can also explore Germany’s many athletic,  leisurely, family-friend and cultural hikes. With 50 routes of varying categories and a  200,000-kilometre network of trails that are peppered through some of the most stunning  terrains, going on foot does not have to mean missing out on the beautiful sights and sounds  of Germany. Roam through nature parks, national parks, UNESCO Biosphere Reserves,  and even mountain summits — all complete with hiker-friendly accommodation and  hospitality.  

A day-long hike on the 66 Lakes Trail — an hour outside Berlin — takes visitors through numerous lakes, streams, rivers, and marshes while marveling at historic monuments like the Sanssouci Palace and Cecilienhof Palace. Spectacular waterscapes aside, the Heidschnuckenweg Trail takes hikers through a sea of idyllic lilac fields and heaths dotted with Heidschnucke sheep, whose delicious meat and carpet-making wool are renowned in the region.  

Dubbed as one of Germany’s most beautiful hiking trails, The Painters’ Way combines romantic hikes in the Elbe Sandstone mountains with enchanting landscapes that provided inspiration for Romantic-era painters such as Caspar David Friedrich. Such views clearly transcend time, being the backdrop of Hollywood movies like The Chronicles of Narnia and  The Grand Budapest Hotel. If leisurely trails are the order of the day, opt for the Goldsteig  Trail, a classic Bavarian route named after the once-precious commodity of salt, or “white gold”. Now, it is more famous for the unmistakable Bavarian beer, where the amber nectar perfectly matches the region’s hearty cuisine. 

Cycling or hiking, there is plenty to discover in Germany’s expansive natural landscapes,  Alpine forests, as well as culturally significant locales.  

#staysafe #stayathome #traveltomorrow #DreamNowVisitLater

AFT TV, Features Australia/NZ, Our Environment

What will 2040 look like for your sons, daughters, nieces and nephews?

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The creators of That Sugar Film (2014) have produced the next impact film that is already an issue on everyone’s minds…

Global warming and our environment – envisioning your life in 2040.

A still from “2040” of Damon Gameau and his family planting a tree 
TOGETHER FILMS – as featured in a Forbes interview with Gameua.

18-months back, New York Times journalist Kendra Pierre-Louis cited the journal, Science in her report about, “oceans heating up 40 percent faster on average than a United Nations panel estimated five years ago”. 

A dead coral reef in waters off Indonesia. Credit…Ethan Daniels/Stocktrek Images, via Science Source. Read more about oceans warming up in this New York Times article.

Produced by MadMan Films with a long accolade of partners and funders who have joined in the call for “Regeneration” in this impact film, this hybrid feature documentary by Australian award-winning director Damon Gameau (known for That Sugar Film 2015) asks what the year 2040 would look like for his now 4-year old daughter. Gameau asks for us to embrace solutions that are already available now, with the objective to save our planet and regenerate the world for future generations. He asks, #WhatsYour2040 and this project is the coolest (pun intended) thing this planet has seen for it calls for viewers to make their own impact in these areas:

1. Climate Change

Since the industrial revolution, progress made by humans has also increased the amount of carbon dioxide (CO2) in the atmosphere. 

2. Marine Renegeration

Our oceans absorb almost all of the excess heat in the atmosphere, and as a result, the surging water temperatures slowly destroy marine ecosystems, raising sea levels and cause many other catastrophes like hurricanes.

3. Regenerative Agriculture

Plants use carbon dioxide and energy from the sun to create simple sugars. The plant uses some of these sugars to grow, while the rest are sent into the soil through the roots to feed microbes and other tiny critters. 

4. Renewable Energy

Generating electricity accounts for almost half of all of our global emissions – mostly due to coal, oil and gas. Why generate energy from fossil fuel when there are other renewable energy options like wind or solar?

5. Education of Women & Girls

Educating women and girls for better population management when there’s an understanding of family planning. Read more here: https://whatsyour2040.com/educating-girls/.

6. Circular Economy

According to climate scientists, unless we can reduce our consumption by at least 20%, we are likely to experience some serious climate trouble by 2040. Reduce, reuse, recycle put into practise seriously can help shift and propel a truly circular economy.

7. Transport

By 2040 it’s estimated that an extra 1 billion cars will join the 1.2 billion already occupying our roads. 

Join the Regeneration now

Source:

Kid's Health, Men's Health, Wellness, Women's Health

Chiva-Som offers three complimentary online wellness services this September

International health and wellness resort, Chiva-Som, based in Hua Hin, Thailand is offering three complimentary online wellness services for guests around the world this September. These sessions are sure to provide valuable insights and tips to get the best benefits from these wellness therapies.

Guests simply need to register and fill in their details for sessions they are interested in. Chiva-Som’s health and wellness team will then send across the link to the session for the date.

PERFORMANCE: FLOW YOGA

4th September – 3pm Indochina Time (6pm SYD, MELB, CANBERRA)

The movement of the flow yoga practice is for all levels to help strengthen and mobilise muscles, joints and release toxins.

CLICK TO REGISTER

WELLNESS TALK: WAYS TO IMPROVE YOUR GUT HEALTH AND MOOD

16th September – 3pm Indochina Time (6pm SYD, MELB, CANBERRA)

This online webinar will give you knowledge in understanding potential underlying factors for mood and the vital synergistic relationship that gut health and mental health share. Here you’ll identify what contributes to poor gut health, how it affects your mood and how it can be improved with natural health interventions such as diet, herbal supplements and lifestyle interventions

CLICK TO REGISTER

PERFORMANCE: NEURODYNAMIC NERVE STRETCHING EXERCISE  

30th September – 3pm Indochina Time (6pm SYD, MELB, CANBERRA)

Neurodynamic stretching with the unique style and fluid movements of traditional Thai dancing, to create Neurodynamic Nerve Exercise. This session provides the benefits of Neurodynamic stretching, a series of postures and movements that enhance mobility and flexibility, with the benefits of Thai dancing, which has been shown through studies to improve nerve function, muscle power, and enhance blood circulation.  

This is a great class for those individuals who are interested in a simple, enjoyable, and innovative way of engaging in the ancient art of Thai dancing while gaining the benefits of enhanced flexibility, decreased pain, and improved muscle tension.  

CLICK TO REGISTER

Travel & Wellness, Women's Health

Chiva-Som’s Renee Grandi Shares Her Secrets to Naturally Support Menopause

It’s time to talk menopause.  The more you can understand about the transition and how to naturally support your body through this time, the smoother the conversion.  This transition has somewhat been vilified, however, many other cultures found this time to be a new stage of life with vigour to follow – let’s go with that. 

It is essential to nourish and support your body as much as possible whilst going through this transition, by eating the right foods, supplementing with herbs and implementing lasting lifestyle changes.

Your diet will play a huge role in how your body processes menopause.  During this time your natural sex hormones (oestrogen, progesterone and testosterone) are beginning to reduce their production, due to depleted ovarian follicles.  Oestrogens are essential to bone formation and integrity, as well as supporting healthy breast tissue, mood, sleep and cardiovascular functionality. 

Fortunately, the more information you can acquire about supporting your biochemistry, the more control you have with your hormonal shift.  This is your time to holistically nourish and support your body, take a hold of the reins and look after yourself with the immense love and compassion you deserve.

Top nutrients to support menopause

Calcium rich foods

These are vital to support your bone density, structure and integrity which can become depleted in menopause.  Aim to add a daily source of calcium rich foods into your diet.

Food sources:  organic, well-source dairy, eggs,

Tip:  Try to avoid excessive black tea or coffees as this can deplete bone mineralization.

Phyto-oestrogen Rich Foods

Phyto-oestrogen rich foods compete with oestrogen receptors and help to balance out hormonal fluctuations.  These foods have been shown to decrease menopausal symptoms over 12-weeks if you substantially increase your phytoestrogens. Aim for a quarter of your daily caloric intake to be abundant in these food sources.  This is where your diet can really be nourishing and supportive to menopause symptoms and digestion due to their high fibre content. 

All phyto-oestrogen foods should be organically sourced – especially tofu and soy products!  There are 4 different types of phyto-oestrogen sources:  lignans, coumestrol, phytosterols, Isoflavones.  Mix them up daily so you can get the maximum benefits.

Lignans: Linseeds, rye, millet, sesame seeds, sunflower seeds, seaweed, buckwheat

Coumestrol: Soy sprouts, alfalafa, red clover, green beans, mung beans, red beans, split peas

Phytosterols: Olives, soy beans, pumpkin kernels

Isoflavones: Soy beans, alfalfa, red clover, parsley, chickpeas, mung beans and organic brown wholegrains

Tip: Get creative, get the ladies together for brunch, perhaps suggest that everyone is to bring a phytoestrogen rich dish! You can share recipes, cooking methods and have a good laugh.

Try to Avoid: Excessive caffeine, coffee or black teas. High sugar foods. Processed foods (keep it as wholefood as possible). Spicy foods as they may aggravate hot flushes. Eating or drinking too late before bed.

Herbs to Support Menopause

Sage (Salvia officinalis)

Sage has traditionally been the go-to herb for menopausal women to reduce hot-flushes and promote stress reduction. It has been shown to bind to GABA receptors in the brain and positively impact the nervous system. Often menopause excessively stimulates the nervous system instigating hot-flushes, sweating, and anxiety.  Supplementation can improve memory retention, reduced stress and reduce excessive sweating without all the harsh side-effects! This is a great herb to make as a strong tea and ice it for those fiery moments.

Lemon Balm (Melissa officinalis)

Lemon balm is a calming and sedative herb, perfect for getting you that well deserved restful sleep.  Menopause often disrupts rejuvinative sleep due to night-sweats, hot-flushes, increased anxiety and nervousness.  A recent 2020 study demonstrates that supplementing Melissa officinalis can significantly improve sleep, sexual desire, heart palpitations, flushes, sweating and even joint pain.  If you feel constantly on edge with mood changes galore and a longing for a deep restorative sleep, lemon balm might just be the herb for you.

Note:  Herbs and nutrients can interfere with other medications; it is important to seek advice from a trained professional prior to starting alternative therapies.

Lifestyle Recommendations

Aim to ensure a healthy weight

This will support your body from every aspect and you’ll feel great working on yourself! If you’re feeling like weight just keeps packing on, fatigue is your new shadow and depression is lurking – it might be time to check your thyroid too.

Exercise daily

Get those endorphins going! You won’t ever regret a workout, you’ll feel strong, capable and ready to take on your next task.  Remember, you are worth it, your body is worth it.

Ensure adequate sunshine

This is by far the best way to get your Vitamin-D and the perfect excuse to immerse yourself in nature.  Nature really is essential for mental health and wellbeing.

Do things that make you feel genuinely happy.

Time to self-evaluate! What do you do for fun? What makes you feel genuinely happy? It’s time to start doing this on a daily basis, life is too short to waste it being insipid.

Find your female tribe!

Get together with other women your age, be amongst the strength of women – support them and they will support you. We have evolution behind us with this one, there’s nothing like spending time with your tribe. 

By Renee Grandi, Nutritionist and Naturopath at Chiva Som International Health Resort in Hua Hin, Thailand.