50 healthyfoodguide.com.au
hfg FEATURES
T
here are things in life, like
periods, pregnancy and
menopause, that men will
just never understand — and in
large part, it’s due to our female
hormones. The symptoms that
women often exper
can be uncomfortab
stressful, and even
embarrassing at
times. But there is
good news — the
right food and
lifestyle can help
to alleviate your
symptoms. We show
you what you can dDo you get
hot sweats,
out-of-control
hormones or
heavy periods?
Dietitian Brooke
Longfield explains how
diet can help manage
common health issues.
How food can
help ease your
symptoms
Photos: iStock. Beef salad photo: Mark O’Meara.POSSIBLE REASON:Iron deficiency
If your answer to ‘how are you?’ is always ‘tired’,
‘busy’ or ‘exhausted’, then the problem may be
more than just a bad night’s sleep. Roughly one in
three women is iron deficient, which can leave you
feeling tired and lethargic. It can also weaken your
immune system so you’re more likely to get sick and
feel run down. Younger women are at higher risk of
iron deficiency, but it can strike at any age.
Another reason you may have low energy levels
is an underactive thyroid gland, which also causes
a slower metabolism and weight gain. A lack of
selenium, a mineral that the body needs to make
thyroid hormones, is another a cause of fatigue.HOW DIET CAN HELP
Eat red meat twice a week Red meat is one of
best sources of iron, so aim to have a 100g (raw)
alm-sized piece of beef or lamb 2–3 times a week.
Pair meat with vitamin C-rich foods, such as sweet
potato or capsicum to maximise iron absorption.
Turn to p60 for our delicious Grilled beef, miso
sweet potato & asparagus salad recipe.
ÅSnack on Brazil nuts Just two Brazil nuts
provide 100 per cent of your recommended daily
take for selenium. Pop them into your trail mix for an
ergy-boosting snack, or chop up and add to cereal.“I never have any energy”
Red meat
is a good
source of
iron for
energyWOMEN’S HEALTH SPECIAL