Everyone knows the old adage, an apple a day keeps the doctor away.
We associate apples with health benefits and there is a good reason why.
Apples contain an impressive array of nutritional benefits, being high in vitamins while also containing minerals.
“Aside from these amazing health benefits, it’s also interesting to know that apples are rich in a number of key nutrients identified as being extremely beneficial in keeping the effects of menopause at bay” food scientist, clinical nutritionist, and health researcher, Dr Vincent said.
Dr Vincent is the founder of Renovatio Bioscience, a highly respected health and wellbeing brand that produces a popular range of activated phenolics supplements, pantry items, and skin care products made with 100 percent Australian apples.
Research findings link an increase in apple consumption with a reduction in menopause symptoms.
“A drop in oestrogen levels during menopause is one of the main causes of hot flushes,” Dr. Vincent said.
“Hot flushes are considered one of the most annoying aspects of menopause.
They can disrupt sleep and have a significant impact on day-to-day life. About 75 percent of all women experience these sudden, brief, periodic increases in their body temperature.
“Usually hot flushes start before a woman’s last period. For 80 percent of women, hot flushes last for up to two years. Some women experience them for longer.
“Phytoestrogens are essentially estrogenic compounds that bind oestrogen receptor sites to cells, working like a weak oestrogen and reducing the symptoms of oestrogen deficiency, which can mean fewer hot flushes for some women.
“It’s also been suggested that phytoestrogens lead to a reduction in bone loss and help to regulate iron absorption into the bloodstream, as well as enhancing heart health. Recent studies have shown that apples are rich in phytoestrogens.”
“Boron helps to balance the levels of oestrogen in the body by increasing the body’s ability to absorb oestrogen and vitamin D,” Dr. Vincent said.
“Some women can find that this results in higher energy levels and a curb in calcium loss which can help to ward off the dreaded osteoporosis some women experience.
“Osteoporosis, which means porous bones, is a progressive condition in which bones become structurally weak and are more likely to fracture or break.
Menopause is the most common cause of osteoporosis.
“The good news is that apples also contain boron. A medium-sized apple has about 0.66 milligrams of boron, while a cup of apple juice has 0.45 milligrams.”
“Found in large quantities in apple peal, ursolic acid has been found to increase brown fat levels whilst decreasing white fat levels, and helps reduce muscle atrophy which is a decline in muscle mass,” Dr Vincent said.
“Menopause is associated with a natural decline in oestrogen, which increases visceral fat mass and decreases the bone mass density, muscle mass, and strength. By adding more apples to your diet, you may help to slow the rate of muscle loss.”
“Pectin helps to stabilise blood sugar levels resulting in less hunger pangs and therefore less need to snack,” Dr Vincent said.
“It also provides the body with soluble fiber, helps to control diarrhea, and aids in the reduction of cholesterol.
Pectin is considered to improve menopausal symptoms by improving the diversity and composition of the gut microbiota.”
According to Dr. Vincent, while a healthy balanced diet, strength training, and walking are essential when it comes to supporting the body through the process of menopause, it is also important to ensure that supplements such as fish oil, activated phenolics, and activated saffron are added to the diet as well.
“While many people think that healthy food will provide all the nutrients we need, this is not always the case and it is important to complement your diet with key supplements.”
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