Masters of Health Magazine March 2024 | Page 76

maximise your supply of antioxidants. Our brain suffers the most from ‘oxidative stress’, a condition that occurs when the level of free radicals exceeds that which our body can counteract. The more free radicals your brain harbours, the more damage is done and protecting our neurons in menopause will see us through our brain-healthy senior years.

Fasting needs to become your friend. Intermittent fasting is usually the best choice for our health through adulthood (except pregnancy) because it mimics our evolutionary norm in that we’ve been built for famine, not for feasting. During menopause, it becomes even more essential to maintain insulin sensitivity, burn belly fat and keep inflammation at bay. Fasting also triggers our inbuilt protection against chronic disease and keeps our brains sharp and fog-free. Cycle between intermittent fasting (16-18 hrs) and longer fasts of 36, 48 or 72 hours to enhance all the benefits, but especially burn belly fat. During your fast, in the absence of carbs (sugars) your body must burn fats—ketones—for energy, hence the term 'ketogenic'. If you still have a menstrual cycle then only do the longer fasts in the first 10 days after your period when your oestrogen is high.

Ketones were, and still are, nature's way of ensuring that communities would be able to benefit from the wisdom of older women. Ketones will prevent your brain from losing energy during menopause and also protect your neurons, but you need to first make the dietary changes outlined above and then adapt your body to fasting to make it happen. Look at any indigenous tribe and see how they revere the Grandmothers (who have almost no incidence of dementia or Alzheimer's disease). We have a long way to go in the western world when it comes to respecting our elders, but the first important step to take is to protect your brain so that you can share your wisdom.

Okinawa is known as a Blue Zone given the number of people living to 100 and beyond. They credit their longevity to a practice called hara hachi bu that is all about stopping eating when they’re just 80% full, which is a great way to start your fasting journey.

NB: please don’t consider any longer fasts till you’ve conditioned your body and can do 18 or 20 hours with ease. You can find the steps to healthy fasting in our book, RESET EATING. My experience is that it takes most people 8-12 weeks to shift their metabolic set point sufficiently to go 18 hours without food. Take it slow and you won’t look back!

Manage stress, prioritise sleep and maintain physical activity. Stress can steal your oestrogens. As cortisol increases your oestrogens go down, so anything you can do to reduce your stress load will not only help you, but better support your brain during menopause. Adequate quality sleep is essential for brain regeneration, which is supported by your nutrition choices, ensuring you’re eating as much for your progesterone level as you are for your oestrogens. The amount of physical activity you undertake maintains your muscle tissue, keeps you insulin sensitive, lowers stress levels and is a major component of remaining metabolically flexible and resilient.

Hormone replacement therapy. It is possible to use hormone replacement therapy (HRT) to protect your brain as you transition through menopause. As we’ve outlined previously, my suggestion, if you choose this, would be to explore bioidentical hormone replacement therapy (BHRT / cBHT) with a doctor who specialises in it.

Meleni Aldridge, BSc NutrMed Dip cPNI Cert LTFHE mNNA, is executive coordinator and director of Alliance for Natural Health International.

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