Fall time is filled with fun, festive seasonal activities and flavorful seasonal foods…but if you are going through menopause or perimenopause, there are some traditions you should skip this October! Don’t worry — We did the work for you and created a list of the dos and don’ts to get through this time without getting spooked.

Don’t

Pumpkin Spice
We know pumpkin spice is filled with everything nice, but this year, try to skip or limit the latte intake. The caffeine in coffee can impact your hormones along in some negative ways:⁣
Increases Blood Sugar Levels⁣
Creates Sugar and Carbohydrate Cravings⁣
Contributes to Acid Reflux and Damages Gut Lining⁣
Exhausts the Adrenal Glands⁣
Worsens PMS and Lumpy Breasts⁣
Gluten Cross-Reactive Food⁣
Causes Inflammation⁣
Leaves You Dehydrated

Limit the Drinks

Football season can make sipping on a beer while your team runs to victory more tempting. This year, try including some nonalcoholic versions of your favorite drinks at your football watch parties. Why? Alcohol can trigger hot flashes in some women. It also can elevate your estrogen levels, negatively affecting your blood sugar and insulin levels that could lead to weight gain.

Do
Layer Up
Take advantage of the trendy layering look and get cozy! The more layers you wear, the more you can take off if a hot flash sneaks up on you.
Eat Seasonal Fruits and Veggies
There are many fall flavors that can also help decrease menopause symptoms. We’ve made a list of some of our favorites and included healthy and quick recipes for each.

– Cranberries and UTIs
Great for roasting and adding to winter squash, Brussel sprouts and more, cranberries are a typical part of holiday celebrations, but keep them around after…and before! They may be tiny, but they are loaded with nutrients, including certain compounds called proanthocyanidins that help prevent UTIs. This important during menopause since urinary tract infections can become more common due to hormonal changes.
Cranberry Energy Bites
Ingredients:
Peanut butter, almond butter or your favorite nut or seed butter
Liquid honey, brown rice syrup, agave syrup or date paste
Pure vanilla extract
Finely shredded coconut
Old fashioned oats, use gluten-free if necessary
Dried cranberries
Optional: chopped nuts, seeds and chocolate chips

Directions:
Heat nut or seed butter and mix with honey and vanilla in a large bowl until smooth.
Stir in shredded coconut and oats, and mix until well combined. Add optional add-ins if desired. Fold in cranberries.
Wet hands slightly and form dough tightly into 1-1.5 inch balls. If the dough isn’t sticking together, place dough in the fridge for 30 minutes prior to forming dough balls so it’s easier to handle. Press additional cranberries evenly around the dough, if desired.
Store in an airtight container in the refrigerator or freezer until ready to enjoy

– Apples Do Keep The Doctor Away

From cinnamon to pies, apples make a lot of things better, including your health! A raw apple has over 4 grams of fiber as well as potassium and can help calm inflammation, which usually increases during menopause.
Apple Snack Wedges
Ingredients:
2 medium apples
1 cup rice square cereal, crushed
1-1/2 teaspoons packed brown sugar
2 tablespoons reduced-fat creamy peanut butter

Directions:
Core apples; cut each into 6 wedges. Pat dry with paper towels.
In a small shallow bowl, combine the cereal and brown sugar. Spread cut sides of apples with peanut butter; roll in cereal mixture. Serve immediately.

– Turkey Isn’t Just For Thanksgiving

When your hormones shift, a drop in libido can occur. Don’t worry; there is a festive food that can help — turkey! According to a study by the American Society of Andrology and European Academy of Andrology, the amino acid arginine, found in lean protein like turkey, could be a natural way to boost sex drive.
Turkey Roll-Ups
Ingredients:
2 teaspoons Dijon mustard
2 teaspoons honey
8 slices turkey breast
2 large red leaf lettuce leaves, spines removed, torn into 8 pieces
¼ large English cucumber, seeded and cut into 3-inch long sticks
¼ large red pepper, sliced
8 large basil leaves

Directions:
In a small bowl, mix together the Dijon mustard and honey until well combined.
Lay a slice of turkey on a plate or cutting board. Spread a 1/2 teaspoon of the honey-mustard mixture widthwise on the turkey, about 2 inches from the end of the slice. Place a piece of lettuce on top, then a couple of sticks of cucumber and slices of red pepper. Top with a basil leaf, and roll it all up in the turkey slice.

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