Mark Gautier had been brought back from the dead three times and had just emerged from a two-week coma when a priest was administering last rites to him.

The doctor said, You really need to do something or youre not going to last much longer, recalled Gautier, 39, of Anaheim.

At 400 pounds, Gautier had slipped into diabetic shock and his kidneys were shutting down after years of failing health. The doctors diagnosis: Gautier needed to exercise and lose weight.

SEE ALSO: Disneyland diver finds lost wedding rings, tossed turkey legs and mysterious sunken head under the sea

Gautiers then-girlfriend-now-wife Vanessa had a novel idea: Lets go to Disneyland. Her simple plan: Help Gautier lose weight by walking around the Happiest Place on Earth.

Gautier lost 150 pounds on a Disneyland Diet that included walking several miles a day while eating whatever he wanted at the Anaheim theme park from turkey legs to corn dogs to nachos. The key to his food intake: Portion control.

Now Gautier works at Disneyland after falling in love with the theme park during his journey from deaths door to renewed health. The new lease on life persuaded Gautier to earn a bachelors degree as part of Disneylands Aspire program, which offers free tuition to its employees, known as cast members in Disney parlance.

SEE ALSO: Disneys Avengers Campus stunt show is looking for a few good Marvel superheroes

Gautiers health issues began in 2006 when he was diagnosed with diverticulitis and grew worse in 2007 when a blood clot in his head caused vision problems.

I didnt take care of myself, Gautier said during an interview at Disneyland.

Then in August 2013 Gautier was feeling sluggish.

The last thing I remember saying was, I really dont feel well. And I just fell over, he said.

SEE ALSO: Youll need a secret identity and super powers to get a job in Disneys new Marvel land

When Gautier emerged from a coma two weeks later, he couldnt see, speak or write.

When I woke up, I didnt know anything that was going on, Gautier said. A priest was brought in to give me my anointing of the sick, my last rites. It was hard knowing that this might be it, but I was at peace.

Gautiers wife persuaded him to change his life and promised to help him on his journey.

After I got out of the hospital, she was just like, You need to get it together. We need to make changes, Gautier recalled.

Gautier described his wife as a strong-willed, make-it-happen high school counselor who told him: You can make the change. Im going to help you. Were going to do it together.

SEE ALSO: Flying the Millennium Falcon with Captain Marvel and Ant-Man is just part of her job at Disneyland

They bought Disneyland annual passes and started going to the theme park on a daily basis about a month after Gautier left the hospital.

The first two times that I came to Disney to just to walk around it was tough because I wasnt used to walking, Gautier said. Then after about two weeks, I fell in love with the place.

They got Fitbits and tracked their progress working their way up from 1 mile a visit to 3 miles, then 5 miles and eventually 7 miles in the first year.

It was just walk, talk and enjoy the scenery, Gautier said.

SEE ALSO: Beloved Disneyland draft horses retire after decade of pulling Main Street U.S.A. trolleys

They would wander around Disneyland or Disney California Adventure, walk through the stores, get a snack and sit down for a bit. Every visit they would set a small goal: Ride a particular attraction, see a show or watch a parade.

Gautiers favorite rides: Buzz Lightyear Astro Blasters at Disneyland (he likes the competition) and Monsters Inc.: Mike & Sulley to the Rescue at DCA (hes a big Mike Wazowski fan). Their favorite part of Disneyland: Main Street U.S.A.

Theres so much to look at, Gautier said of Disneylands main promenade. I always see something new.

On their visits to Disneyland they ate whatever they wanted from hamburger combos to clam chowder bread bowls.

It wasnt so much that we changed what we ate, it was the portions that we ate. We cut down on everything, Gautier said. We never got our own thing. It was always, Lets share.

SEE ALSO: Disneylands Magic Happens parade costumes and makeup take inspiration from fashion runways

It took about five years, but Gautier eventually lost 150 pounds on his Disneyland Diet. He married Vanessa in 2016 and they had a daughter.

During one of their visits to Disneyland, Gautier announced he wanted to spend even more time at the park.

We were walking down Main Street and I told her that I want to work here, he said.

Gautier now works at the Disneyland Hotel as a houseman where he assists room attendants. He walks about 13 miles a day covering four floors of the hotel. Hes traded his Fitbit for an Apple Watch with a digital Mickey Mouse face that he uses to track his fitness goals.

Its pretty physical, Gautier said. Its nonstop all day.

SEE ALSO:Why theres never been a Mickey Mouse ride at a Disney theme park

After he completes his bachelors degree, Gautier wants to get his masters degree through Disneys free tuition program. Hes studying graphic design and hopes to one day work as an artist at Walt Disney Imagineering.

Gautier looks at his 150-pound weight-loss journey as a marathon and his many trips around Disneyland as his victory lap.

Theyve given me so many opportunities, Gautier said of the role Disney has played in his turnaround. Im so grateful and happy for myself. What Ive gone through and how Ive overcome it. All of this has been a blessing in disguise for me.

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How one man lost 150 pounds at Disneyland eating corn dogs and walking daily - The Mercury News

Mark Gautier told the Orange County Register that he had just come out of a diabetic shock-induced coma his third such and was told by his doctor that he really couldn't last much longer unless he took some drastic measures to drop his weight (then 400 pounds) and get some exercise. His girlfriend, unwilling to give up on him, bought the two of them passes to Disneyland and insisted they start making regular visits.

While they started slowly at first, Mark and Vanessa would make daily treks around the park, eventually working their way up to 7-mile hikes. On every visit, they would also enjoy at least one attraction, such as a show, ride, or parade, and one treat anything from turkey legs to nachos to corn dogs. Despite the snacking, Mark still managed to drop 150 pounds in 5 years he did this, he said, not by eliminating anything from his diet, but by portion control making sure that whatever he ate, he split with his girlfriend.

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How one man lost 150 pounds on the Disney Diet - Mashed

Lauren Chan has been in the fashion industry long enough to have a strong opinion about how it contributes to disordered eating. The 29-year old is a former plus-size model and editor at Glamour magazine and says that fashion, entertainment and the media perpetuate the myth of an idealized body type that for most people, is unattainable. We see 5,000 ads a day, all featuring the same kind of image, she says. The message we receive is clear, but if you look around at the people in your life, very few look like that.

The fall out, says Chan, is that people end up with low self-esteem, life threatening eating disorders, and a widespread, unhealthy diet culture. Its hard to find women who are unscathed from this, she says.

In response to a fashion industry that doesnt design much for larger sizes, Chan has created Henning, luxury garments for women size 12 and up. Ive been the one in a meeting or an interview where Im covering up a split in my pants, she says. Only about 17 percent of the clothing available is for plus-sized women.

While being more inclusive to all body types is one piece of the puzzle in helping to eliminate the desire for a certain look, theres much work to be done. February 24 to March 1 is National Eating Disorders Awareness Week, and the theme is Come as You Are.

Just as the entertainment and fashion industries idealize a certain look, when it comes to eating disorders, most people think of that same thin, white woman as victim. The truth is, the impact goes well beyond that demographic. Eating disorders dont pick and choose.

A few stats, provided by the National Eating Disorders Association (NEDA): Black teenagers are 50 percent more likely than white teenagers to exhibit bulimic behaviors, such as binging and purging; lifetime prevalence estimates for bulimia and binge eating disorder among Latinas is 1.9 percent and 2.0 percent, respectively; Asian, Black, Hispanic and Caucasian youth all reported attempting to lose weight at similar rates.

Males, too, fall victim to eating disorders, at higher rates than most people realize. Depending on the source, statistics estimate that males represent between 10 and 25 percent of all eating disorder cases.

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Ryan Sheldon, a 32-year old plus-size model living in Los Angeles, spent years seeking a diagnosis and treatment for his binge eating disorder. I always hated my body, even as a kid, he says. I tried my first diet at age 12.

By the time he entered college, Sheldon was in a regular routine of binging, restricting and exercising, leaving him with an average-sized weight. Most people wouldnt have any idea that I had disordered eating, he says.

When he sought treatment, Sheldon was prescribed diet pills, which did nothing to help. The issue wasnt appetite, he says. I then asked for a sleeping pill prescription so that I could sleep all day and not eat.

The result was a drastic, unhealthy weight loss in just the span of a month. My eating disorder just blew up, Sheldon says. I felt unworthy and unlovable.

Chevese Turner, chief policy and strategy officer at NEDA, says that the organization is putting more focus on marginalized communities. Were asking those outside the stereotype to share their stories in order to educate the public, she says. The truth is that low-weight anorexia represents the smallest percentage of eating disorders. It gets all the attention, however, because its so dangerous.

Binge eating disorder, on the other hand, is the most prevalent, affecting some 15 million people over their lifetime, split evenly among men and women. Two thirds of the population is higher weight, says Turner. By far, middle- to high-weight men and women are the most likely to have an eating disorder.

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Stereotypes around eating disorders keep people from seeking the treatment they need - NBC News

Lakeland, Fla. Miguel Cabrera walked through the clubhouse Tuesday morning after a workout wearing a dry-fit Adidas muscle shirt tucked into gym shorts.

Tucked in? Who knows when Cabrera last tucked in any kind of shirt, let alone a workout shirt.

A change in diet has helped Tigers designated hitter Miguel Cabrera shed weight.(Photo: Robin Buckson, Detroit News)

The transformation of his body over the winter has been remarkable, even if he doesn't much want to talk about it.

Its early, Cabrera said, waving off any praise.

Spurred by chronic pain in his right knee that led to a career-worst 2019 season and borne out of a near-desperate desire to get back to the Hall-of-Fame worthy hitter hes always been, Cabrera hired a village of trainers, doctors, nutritionists and physical therapists to help him reshape his body, lose weight, regain some flexibility and fluidity in his movements and essentially change his life.

I had a lot of people around to help, Cabrera said. A good group of people and they worked with me. I just asked them how can I get my knee healthy and get my body right? It was difficult, but I had good people around me and we had good communication.

At the center of Cabreras village was Adam Boily, owner and president of The System8 gym in Fort Lauderdale, Florida.

Id known him from years before, but I hadnt seen him for a year or two, said Boily, who was in Lakeland on Saturday watching Cabrera and the Tigers in the Grapefruit League opener. He contacted me and he said hes got to get back in shape and get back to his younger self. I said, Cool.

We put a lot of individual attention on him. But the main thing, especially for us in our program, were really big on nutrition. We have probably the best nutritionist in the world, in my opinion.

It was Scott Getman, who somehow convinced Cabrera to trade in his arepas for kale smoothies and switch to a plant-based, anti-inflammatory diet.

Miggy is in a place where he can really fine tune (his diet) with the organic and best products out there. Boily said. And thats what we focused on.

Getman also worked with the Tigers nutritionist and chef to devise a diet program that Cabrera can use during the season, when meals are often consumed late after ballgames.

His main concern was, he feels good now but its just spring training, Boily said. What about the season? He said he didnt know what he could eat, especially after games. We needed something fine-tuned for him.

We went back to the nutritionist and came up with a pregame and postgame meal plan. He has that now.

Once the weight started falling off, Boily could get to work on the strength and conditioning.

One of the main things was, he bought in right away, Boily said. His legs needed to be good and healthy. And along with the diet change comes decreasing inflammation. That just goes to overall health. So, OK, he bought in, got his chef and nutritionist, got his food dialed in.

He feels good, his body fat is down, hes got a six-pack all that stuff. And hes got the energy that comes along with that. We were able to harness that and we could get more done in training.

Cabrera started adding sets and exercises to his sessions which, as Boily said, helped further adapt his body to handle stress. Which will help the work he put in this offseason carry further into the season, at least in theory.

The weight loss also helped him increase his overall flexibility, which led Boily to tailor specific exercises that would help Cabrera get back to his normal swing mechanics, which were altered to deal with the pain the past three years.

With the decrease in inflammation in his joints, he was able to feel more comfortable getting into his position, Boily said. Its called compensation. If the right side is not properly operating or has pain, your tendency is to compensate and thats what you were seeing with his swing.

We were able to get that away. He felt more comfortable getting a new range of motion. And what that does is help with longevity. Its like rotating the tires on your car.

Cabrera is still working through some kinks, but it was clear in his first few batting practice sessions that he was better able to keep his weight back on his right knee and turn on the ball, something he was unable to do last year.

I dont want to change my swing anymore, Cabrera said earlier this spring. I want to be natural. The last three years I changed my swing a lot to feel comfortable at home plate, so I dont feel like something is bothering me.

I want to go out there and feel natural. Dont think about anything and just react.

Hes getting there.

He knows how his body is supposed to feel and once he started to feel it, it was on, Boily said. Now hes bought in and I think hes going to be like this the rest of his career.

chris.mccosky@detroitnews.com

Twitter: @cmccosky

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It takes a village: How the Tigers' Miguel Cabrera got his groove (and body) back - The Detroit News

Highlights

Blame it on pollution, the cosmetic products you use or the stress at work, if your skin is losing its natural sheen and if you do not do anything about it now, chances of it getting any better are bleak. It has been emphasised often enough that our skin requires extra care and attention, considering all that it is exposed to on a daily basis. You may have to even dig deeper and revaluate your diet too.On several occasions, our diet lacks essential nutrients that are responsible to nourish skin and make it healthier and supple.

If you are looking for natural therapy, you may try Aloe Vera. Also known as ghritkumari in Hindi, aloe Vera is one sensational plant that has captured the imagination of the whole beauty industry. It is in your creams, face wash, soaps and what not!

(Also Read:6 Amazing Benefits of Aloe Vera for Hair, Skin and Weight-Loss)

Aloe Vera is replete with anti-inflammatory properties and antioxidants. Antioxidants help prevent free radical activity that are responsible for dull skin and wrinkles. According to the book 'Healing Foods' by DK Publishing House, aloe Vera is a good source of "beta carotene and vitamin C, E and many B vitamins, and minerals". Both vitamin C and vitamin E are very crucial to keep your skin healthy and radiant. In Ayurveda, aloe Vera is also used to manage conditions like acne or heal burns.

(Also Read:Aloe Vera For Weight Loss: Here's Why Ghritkumari May Help You Shed Kilos)

Aloe Vera benefits: Aloe Vera is replete with anti-inflammatory properties and antioxidants.

Aloe Vera gel can be fleshed out and used topically. But if you have a plant in your house you can use in in your kitchen too. Yes, you heard us. One of the best ways to consume aloe Vera is to juice it. Here's a recipe you may want to try.

(Also Read:Make Your Own Aloe Vera Gel At Home In Just 5 minutes)

Pluck out one medium-sized aloe Vera leaf. Cut it into manageable sections. Peel the leaf and scoop out the clear gel in one bowl. Now take a food processor or blender. Throw in the gel, and some apple or pineapple juice. Blend it well. Consume fresh.Drink this juicy on a regular basis for best results.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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Skin-Care Diet: Drink This Aloe-Vera Juice For Glowing And Nourished Skin - NDTV Food

Jonny Cruz had two problems: Facebook and a fear of death by workout. The 36-year-old- actor from West Hollywood, California, had started working as a creative producer with the social media giant, only to find that free meals and snacks at work were an irresistible temptation. I have always had a lean frame, so I don't look heavy or fat per se, he says, but grazing all day had him taking in a lot of extra calories.

WATCH: How Our Favourite Celebrities Dropped The Weight To Get Absolutely Shredded

Meanwhile, hed stopped really exercising. It all started when he tried to get back in the gym after slacking off for a few years. Suddenly he found that any strenuous exercise left him feeling dizzy. I got really worried that I had something going on with my health but was too afraid to get it checked out, he says.

That left him in a bind, adding more pounds while not getting the exercise he needed to burn calories. To the naked eye you wouldn't really think anything about my weight, but I could really feel it, he says. Tired of feeling sluggish and dizzy, he finally talked to a cardiologist, who confirmed his heart was healthy. Cruz realised hed created his own barriers to getting back in shape; he felt especially guilty for having a girlfriend who runs marathons while he worried a workout might kill him. At 71.5kg, his body fat percentage was 19.24 percent.

His doctor told him that his dizziness would likely subside as he exercised. So Cruz threw himself into a six-week transformation atUltimate Performance. His initial assessment rolled right into a workoutIt was great cause I didn't have time to freak out, he says. He felt on the brink of dizziness, but as he kept going the feeling disappeared. Soon he was training without fear.

To fix his diet, he switched to amacro eating plan, logging all of his intake inMyFitnessPal. Hed never done that before, and soon learned the value of tracking fats, carbs, and protein. It was a challenge, but he realised how important it was to know exactly what he was eating. He even signed up with a service calledMacroPlate, which delivered meals designed to fit his plan.

Jonny Cruz

Along the way, he un-learned some bad habits, including form that hadnt been serving him well. It was a lot of pain, but very rewarding to see how much more weight or reps I was doing each week, he says.

Within two weeks he could pinch his fat and notice it felt looser. In six weeks he lost nine pounds and dropped his body fat to just over 10 percent, giving him a super-cut look. I was amazed at how much muscle I gained, he says. I didn't think I would get lean and build muscle the way I did. Hes now bulking up, especially focusing on his legs.

This article originally appeared on Men's Health

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Simple Diet Changes Helped This Guy Build Muscle And Get Shredded In 6 Weeks - Men's Health

Researchers from Penn State University have revealed that the combination of green tea extract and exercise reduced the severity of obesity-related fatty liver disease by 75% in mice fed a high-fat diet, which means this research may point to a potential health strategy for people.

Joshua Lambert, associate professor of food science, explains how this outcome is important because nonalcoholic fatty liver disease is a significant global health problem that is expected to worsen.

The high prevalence of risk factors such as obesity and type 2 diabetes means that fatty liver disease is forecast to afflict more than 100 million people by 2030. And there are currently no validated therapies for the disease.

In the study, mice fed a high-fat diet for 16 weeks that consumed green tea extract and exercised regularly by running on a wheel were found to have just a quarter of the lipid deposits in their livers compared to those seen in the livers of a control group of mice.

Mice that were treated with green tea extract alone or exercise alone had roughly half as much fat in their livers as the control group.

The research published recently in the Journal of Nutritional Biochemistry, not only analysed the liver tissue in mice but researchers also measured the protein and fat content in their faeces. They found that the mice that consumed green tea extract and exercised had higher faecal lipid and protein levels.

Lambert said: By examining the livers of these mice after the study concluded and by screening their faeces during the research, we saw that the mice that consumed green tea extract and exercised actually were processing nutrients differently and their bodies were handling food differently.

We think the polyphenols in green tea interact with digestive enzymes secreted in the small intestine and partially inhibit the breakdown of carbohydrates, fat and protein in food,

So, if a mouse doesnt digest the fat in its diet, that fat and the calories associated with it pass through the mouses digestive system, and a certain amount of it ends up coming out in its faeces.

Lambert explained that it may be significant that mice treated with both green tea extract and exercise had higher expression of genes related to the formation of new mitochondria. Gene expression is important because it provides markers that will help researchers understand the mechanism by which green tea polyphenols and exercise might work together to mitigate fatty liver deposits.

Lambert explained: We measured the expression of genes that we know are related to energy metabolism and play an important role in energy utilization.

In the mice that had the combination treatment, we saw an increase in the expression of genes that werent there before they consumed green tea extract and exercised.

Lambert pointed out that more research is needed to see if there is a synergy created by green tea extract and exercise working together to reduce fat deposited in the liver, or if the effects are simply additive.

For 12 years, Lamberts research group in the College of Agricultural Sciences has studied the health benefits of polyphenols (often called antioxidants) from green tea, cocoa, avocados and other sources.

In previous related research, Lambert and colleagues demonstrated that green tea extract and exercise together sharply reduced body mass and improved cardiovascular health of high-fat-fed mice. However, because no human trials assessing the health benefits and risks of green tea combined with exercise have been conducted, he urges caution for people who decide to experiment with the health strategy on their own.

Lambert concluded: I believe people should engage in more physical activity, and replacing high-calorie beverages with decaffeinated, diet green tea which has no calories is a smart move. Combining the two might have health benefits for people, but we dont have the clinical data yet.

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Is green tea and exercise the key to reducing fatty liver disease? - Health Europa

Ease menopause symptoms and feel your best by adjusting your diet. We explore what to eat more of and which foods to avoid when it comes to menopause diet.

Menopause may be a natural transition, but its not always the easiest. During this time, we experience a huge number of physical and mental changes, which begin during the years leading up to our last period known as perimenopause and continue for some time afterwards.

In fact, there are more than 30 different menopause symptoms, which range from night sweats, anxiety, and problems concentrating, to vaginal dryness, joint stiffness, and even accelerated hair growth. The good news is, a few smart lifestyle choices can make this testing midlife transition a far smoother experience.

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Tweaking your diet is one of the easiest and most powerful changes you can make to restore balance to your body, and best of all, its never too early (or too late) to start. Look at the whole picture, rather than individual nutrients, says Komal Kumar, lead dietician at The Lister Hospital, which forms part of HCA Healthcare UK, and fill your shopping basket with fruits, vegetables, whole grains, healthy fats and high-quality protein and dairy products.

Consider menopause as your own personal M.O.T. alert. Your body is reminding you to prioritise yourself and give yourself the attention you deserve, Kumar explains. Nutrition and lifestyle changes can help to gear you up for the next stage in your life, allowing women to feel equipped to wear the many different hats they have to put on.

When it comes to how often and how much you eat, there are no hard and fast rules. However, if youre concerned about weight gain during menopause, you may benefit from working with a dietician, who can identify and share your personalised nutrition targets for carbohydrates, proteins and fats, suggests Kumar.

Consider menopause as your own personal M.O.T. alert.

Weight gain is quite common during menopause, she explains. This is partially due to more sedentary living, which results in a slower metabolism. Changes in muscle mass after menopause can also lead to lower energy requirements. To identify your personal targets, get a dietitian review this way, you get the right nutrition working in your favour.

And for women struggling with anxiety, eating little and often may provide relief, explains Dr Patricia Zabala, gynaecologist at Institut Marqus Assisted Reproduction Clinic, by preventing blood sugar crashes which can drop your levels of adrenaline and cortisol, leading to anxiety-related symptoms.

Below, weve compiled a list of nutritious and healthy menopause diet foods you should eat more of along with a handful of those you should avoid where possible to make sure you look and feel radiant every single day.

Your overall focus should be on broadening your diet in the menopause, says Laura Southern, nutritional therapist at London Gynaecology. The nice thing about supporting hormone health when thinking about the menopause is we can focus on including lots of foods, rather than removing them, she says.

The decline in your oestrogen levels is associated with decreased muscle mass and bone strength, so getting enough protein is key, says Southern. In women, oestrogen is a builder, so we need to ensure our body has enough building blocks from other sources, and protein acts like this. This could be through plant-based protein sources, such as nuts, seeds, legumes and pulses, or animal-derived such as eggs, meat and fish. Gram for gram, turkey has more protein than chicken, and contains less than 1 per cent saturated fat per breast.

Greek yoghurt is a high-quality source of calcium, phosphorus, potassium and magnesium, says Limon, which are all important for bone health. As dairy is also high in the amino acid glycine it may also be good for reducing sleep disturbances associated with menopause, she says.

Taking a vitamin D supplement is especially important during menopause, because it helps your bones to absorb calcium. After women have experienced the menopause, they may have lost up to 20 per cent of their bone density, therefore its vital to increase your uptake, adds Dr Zabala.

Healthy fats, such as those found in olive oil, avocado, and oily fish like salmon and trout, should be enjoyed daily. They help to manufacture your hormones and they support your brain, heart, and joint health, says Southern. Plus, they keep you fuller for longer, so can help reduce sugar cravings, she says.

Omega 3 fatty acids, found in oily fish and flaxseeds, may help to reduce menopausal symptoms such as hot flushes and the severity of night sweats, says Limon.

Phytoestrogens are naturally occurring plant compounds that are structured similarly to oestrogen, explains Dr Zabala. They can really help to soften the symptoms caused by a drop in your hormone levels, she adds.

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Phytoestrogens are found in many plant foods, but are particularly high in unprocessed soy products, such as edamame beans, tofu and miso. Youll also find them in chickpeas, kidney beans, ground flaxseed, pomegranate seeds and berries.

Fibre supports your microbiome, which is the name given to the bacteria that reside in your digestive tract. Your microbiome has an important role in binding and excreting old circulating hormones, says Southern. If your microbiome cannot do this efficiently then old, denatured hormones get reabsorbed, which can lead to hormonal symptoms.

Oats are high in both essential vitamins and fibre, adds Limon a study of 11,000 postmenopausal women revealed those who ate around five grams of whole grain fibre each day reduced their risk of early death by 17 per cent.

Find great recipe ideas involving oats here!

Since theyre packed with a wealth of menopause symptom-soothing vitamins, minerals, fibre and antioxidants, vegetables should take over half your plate at every mealtime, suggests Limon. A study of more than 17,000 menopausal women found those who ate more fruit and vegetables experienced a 19 per cent reduction in hot flushes and night sweats.

Cruciferous vegetables including broccoli, kale, spinach, pak choy and watercress are of particular note, she continues. They upregulate the healthy detoxification of oestrogens, having a potentially protective effect against oestrogen-driven cancers.

Certain types of foods have the potential to trigger or worsen menopause symptoms, while others for example, ultra-processed or refined foods like crisps and biscuits may prevent you from feeling your best if enjoyed too frequently. Theres no need to eliminate them entirely, but its wise to enjoy these foods in moderation to support your changing hormones, maintain a comfortable body temperature, and stabilise your energy levels and mood.

Try to resist dipping into the biscuit tin. Sugar causes your blood sugar levels to rocket, which has a negative impact on your hormones, says Southern. Your body puts its resources into manufacturing insulin and cortisol to balance your blood sugar because this is essential for survival which means the production of hormones like oestrogen and progesterone can suffer, she explains.

Blood sugar dysregulation has been found to make menopause symptoms worse, including hot flushes and night sweats, Limon adds. And left unchecked, it can lead to insulin resistance. To keep your blood sugar levels from fluctuating too much during the day, snack on a piece of fruit and a handful of nuts between meals.

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It may be quick and convenient, but fast food is often packed with saturated fats, which are known contributors to health disease a condition that women are at greater risk for after menopause. Instead, focus on incorporating heart-healthy foods like oily fish, unsalted nuts, beans and pulses at least once or twice each week, says Kumar.

Fruit and vegetables provide antioxidants that also protect the heart, she continues. Aim for a minimum of five portions a day of all kinds fresh, dried, tinned in a variety of colours. High-fibre foods also help with heart health, including whole grain breads, oats, wholegrain cereals, lentils, chickpeas and beans.

Caffeine can also disrupt hormone levels, as well as being linked to an increase in hot flushes, according to a study published in the journal Menopause . By interfering with calcium absorption, consuming more than two cups of coffee a day has also been shown to weaken bones, says Southern. This is a concern post-menopause, when your skeleton loses the protective building benefits of oestrogen and osteopenia or osteoporosis can occur.

When youre feeling fatigued and craving a hot drink, sip a peppermint tea instead. Alternatively, take a brisk 15-minute walk to perk yourself up without reaching for a caffeine boost.

They may taste delicious, but spicy dishes can trigger the symptoms of hot flashes, night sweats, and other temperature issues associated with menopause. That doesnt mean you have to sacrifice flavour, though switch out those chilli flakes for the likes of cumin, turmeric and sweet paprika.

Not only does alcohol negatively impact your blood sugar levels, but it can also increase hot flushes, disrupt sleep and can affect the liver, says Southern. If your liver is working hard to detoxify alcohol, this can impact its ability to detoxify old hormones, which can recirculate and cause issues. If youre partial to a glass every now and again, stick to NHS guidelines and drink water in-between sips.

Now you have a list of dos and don'ts, it's time to cook them up with our healthy recipes.

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