5 Energizing Foods Every Postmenopausal Woman Should Eat
What you eat plays a significant role in how you feel throughout the day.
When your body is out of balance and struggling to get a consistent source of energy from the foods you eat it will give you strong signals to quickly replace energy with food cravings, think caffeine or sugar. But these types of foods only give you a temporary fix and you will soon find yourself tired and reaching for them again.
Instead of reaching for coffee or sugary snacks when your energy dips, focus on foods that fuel your body with lasting energy.
In this post, I’ll dive into five foods that every postmenopausal woman should include in her diet to combat fatigue and stay energized. 5 foods that are readily available in all supermarkets with the bonus of also tasting delicious.
Oats
A source of slow-releasing carbs that keep blood sugar stable.
They also support heart health, aid digestion, and can help with weight management.
Oats are rich in manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1, and vitamin B5. That’s a lot of goodness from something so small.
How to Eat: You can enjoy oats in various ways, such as oatmeal/porridge for breakfast, adding them to smoothies, baking with them in muffins or granola bars, or even using them in savory dishes like savoury crumbles.
The key to eating oats is to always make sure that you add something with them. So if choosing oats for breakfast always make sure you are adding nuts and seeds with them to make it a more complex meal.
Look for rolled or steel cut oats and avoid instant oats as these will spike your blood sugar levels.
Leafy Greens
Packed with magnesium and iron, both crucial for energy production.
They also help reduce the risk of heart disease, cognitive decline, and certain cancers. They are also good for your bones. I recommend eating these every day as they are also brilliant at supporting yur body to get rid of old hormones and toxic materials from your body.
Leafy greens are also rich in vitamins A, C, E, K, folate, fibre, antioxidants, and minerals like calcium and potassium.
How to Eat: You can eat leafy greens raw in salads, sautéed as a side dish, blended into smoothies, or added to soups and stews. To get the nutritional best from them and support your body in accessing these nutrients I always suggest lightly cooking them.
Seasonal Availability: Most leafy greens are available year-round, but their peak season varies depending on the type (e.g., spinach in spring, kale in the autumn).
Frozen vs Fresh: Frozen leafy greens can be just as nutritious as fresh, especially if they are frozen shortly after harvest.
Nuts and Seeds
Healthy fats and protein to sustain energy between meals.
They also have been shown to support heart health and can help manage weight.
Nuts and seeds are rich in vitamin E, magnesium, phosphorus, zinc, and selenium. Again these are little powerhouses of nutrition.
How to Eat: You can eat nuts and seeds as a snack, add them to salads, Greek yogurt, oatmeal/porridge, or use them as a topping for various dishes.
Berries
Rich in antioxidants that combat inflammation and fatigue.
They are also linked to good heart health, cell renewal and supporting the immue.
Berries are also high in vitamins C and K, fibre and manganese. They are the perfect allrounder to include in your diet.
How to Eat: You can eat berries fresh, add them to smoothies, yogurt, oatmeal/porridge, or use them in cooking.
Seasonal Availability: Berries are typically in season during the summer and early autumn, but they can be frozen for year-round use.
Frozen vs Fresh: Frozen berries retain most of their nutritional value and are a great option when fresh berries are out of season
Avocado
A great source of healthy fats and potassium for steady energy.
They also support heart health and can improve digestion. PLUS those healthy fats support good brain and cell health with the bonus of helping in the absorption of fat soluble vitamins and minerals.
Avocado is also rich in vitamins K, C, E, B6, folate, and potassium.
How to Eat: You can eat avocado on toast, in salads, as guacamole, or even add it to smoothies.
Seasonal Availability: Avocados are available year-round, but their peak season varies depending on the region and where you live.
Frozen vs Fresh: Fresh avocados are best, but they can be stored for a few days. Frozen avocado is not commonly used, but it can be used in smoothies and baking.
As well as theses foods supporting your energy levels they also come with lots of health benefits.
Try making these foods a regular in your diet and reap the health benefits.
Want more ideas to fuel your body and avoid energy crashes?
Sign up for my free course, "Reclaim Your Energy: A 4-week plan to beat afternoon slumps" and learn how to energizing your body simply and naturally.
This free 4-week course is designed specifically for women like you, to help you regain control of your energy, feel revitalized, and avoid those dreaded afternoon slumps—all without complicated diets or overwhelming routines.
Starting on the 3rd February you can find out more HERE.
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Lesley xx