Food protocols to support overall health & wellbeing for women in peri/menopause
Dr Kirstey Holland has developed three specific food protocols to support women during perimenopause and beyond to maintain gut health, strengthen the immune system, regulate hormones and reduce inflammation. This in turn eases symptoms associated with perimenopause.
These food protocols detail what foods should be consumed at each meal and in what order they should be eaten. Vegetables and good-quality protein are the basis of these protocols and there is strong evidence from many sources and studies that support these food protocols; the benefits of consuming green vegetables, a variety of colourful fruits and vegetables (the rainbow), and high-quality protein for overall health and wellbeing.
Green vegetables such as spinach, kale, broccoli, and collard greens are rich in nutrients such as vitamins A, C, and K, as well as folate, iron, calcium, and fibre. Studies have shown that consuming green vegetables can reduce the risk of chronic diseases such as heart disease, diabetes, and some types of cancer. For example, one study found that individuals who consumed more leafy green vegetables had a significantly lower risk of developing type 2 diabetes.
Similarly, consuming a variety of colourful fruits and vegetables can provide a wide range of nutrients, including vitamins, minerals and phytochemicals. Studies have shown that consuming a diet rich in fruits and vegetables can reduce the risk of chronic diseases and improve overall health. For example, a study published in the British Medical Journal found that higher consumption of fruits and vegetables was associated with a lower risk of all-cause mortality.
High-quality protein sources, such as lean meats, fish, beans, and legumes, provide essential amino acids and nutrients that are important for overall health and wellbeing. Studies have shown that consuming high-quality protein sources can improve muscle mass, reduce the risk of osteoporosis, and support healthy aging. For example, a study published in the Journal of Nutrition found that consuming high-quality protein at each meal was associated with better muscle mass and function in older adults.
In summary, there is strong evidence to support the benefits of consuming green vegetables, a variety of colorful fruits and vegetables, and high-quality protein for overall health and wellbeing. Incorporating these foods into your diet can help reduce the risk of chronic diseases and support healthy aging.
Here are some studies that support the benefits of consuming green vegetables, a variety of colorful fruits and vegetables, and high-quality protein for overall health and wellbeing:
1. Green vegetables:
Bazzano et al. Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women. Diabetes Care, 2008.
Hu et al. Fruits and Vegetables Intake and Risk of Major Chronic Disease. Journal of the National Cancer Institute, 2004.
2. A variety of colourful fruits and vegetables:
Wang et al. Fruit and Vegetable Consumption and Mortality from All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. British Medical Journal, 2014.
Steinmetz and Potter. Vegetables, Fruit, and Cancer Prevention: A Review. Journal of the American Dietetic Association, 1996.
3. High-quality protein:
Isanejad et al. Dietary Protein Intake is Favorably Associated with Skeletal Muscle Mass and Strength among Healthy Adults Aged 18-40 years. Journal of Nutrition, 2017.
Mangano et al. Protein Intake and Muscle Health in Old Age: From Biological Plausibility to Clinical Evidence. Nutrients, 2017.