One of the best things you can do to balance your hormones during perimenopause is to support your digestive system. As we get older, our digestive enzymes and overall digestion become less efficient.

Poor production of digestive enzymes means that the food we eat is not broken down sufficiently to be absorbed. This may also mean that opportunistic bugs enter our system to create problems.

This smoothie not only tastes great but it also…

• supports your digestive system
• provide fiber to support the elimination of used hormones
• keeps you feeling full for longer
• maintains your blood sugar level for sustained energy

Perimenopause Benefits Of Papaya & Fibre Rich Smoothie

Papaya

The bright orange color of papaya makes it a great source of lycopene. This compound is an antioxidant that protects cells from damage. Papaya is also a rich source of b vitamins, folate, calcium, magnesium and fiber.

As a digestive aid, papaya contains papain, an enzyme that helps to digest the food you eat, especially protein.

Avocado

This is a great base for smoothies, as it provides a creamy consistency. Avocados are a great source of healthy fats to support hormone balance and cell communication.

The healthy fats in avocado also help to keep…

• you full for longer, so you are less likely to snack in between meals
• your blood sugar balanced to maintain your energy

Chia And Flaxseeds

Both these seeds provide sources of Omega 3 fats. In the same way as avocado, chia and flax seeds provide healthy fats to support hormone balance and cell communication.

Chia and flax seeds are also great sources of fiber.

If you experience sluggish digestion in perimenopause, you may find that chia and flaxseeds encourage your bowel movements to get going again. Constipation and sluggish digestion are not only uncomfortable, but it also means that you may not be eliminating used hormones effectively.

This results in oestrogen dominance that may cause extreme perimenopause symptoms and higher risk for some cancers.

Fibre rich foods such as chia and flax seeds encourage bowel movements and the elimination of excess oestrogen.

Spinach

This green leafy vegetable is a good source of iron, magnesium, potassium, calcium and other phytonutrients to support your immune system.

Magnesium is an important mineral for perimenopause if you experience anxiety, as the mineral helps to calm an anxious nervous system.

Mango

Like papaya, mango provides a source of carotenoids, b vitamins, vitamin c, potassium and amino acids.

These nutrients support your energy levels, immune system and reduce inflammation.

Perimenopause Papaya & Fibre Rich Smoothie

Ingredients – Serves 2

• 1 small avocado
• 1/2 ripe papaya
• 1/2 ripe mango
• 1 handful of fresh spinach
• 1 handful of blueberries
• 1 tablespoon of ground chia and flax seeds mix
• 200 mls coconut water

Method

Scoop the flesh of the avocado, papaya and mango into a large jug or container large enough to blend the ingredients without spilling.

Wash the spinach and add to the jug.

Add the rest of the ingredients and blitz with a hand blender until you get your desired consistency.

You may need to add more coconut water.

Enjoy!

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