Menopause & dietary fiber

The menopause marks a profound change in every woman's life. During this phase, your hormone levels change fundamentally - oestrogen in particular decreases, which triggers numerous physical and emotional reactions.

Many women experience this time as challenging, with symptoms such as:
-Hot flashes
-Sleep disorders
-mood swings and
-changes in the metabolism.

This transition is completely natural and affects every woman differently. While some experience hardly any discomfort, others look for ways to make these years more pleasant. It is often overlooked that an important key to well-being in this phase of life lies deep within your body: in your gut.

But there is one piece of GOOD news: There is a natural helper in your body that can support you through this time.

🔍 Menopause and your gut: an underestimated connection

During the menopause, it's not just your ovaries that take center stage. Your whole body adapts to the hormonal changes, including of your digestive system.

Did you knowthat many women also notice changes in their digestion during the menopause? Bowel function can slow down,
the intestinal flora changes, and some women notice
food intolerances or digestive problems for the first time.

The reason: The decreasing oestrogen not only affects your reproductive organs, but also your mucous membranes and
Muscles in the gut. At the same time, your gut is an important place where
hormones are processed and excreted - an essential partner in your hormonal balance.

There is a complex ecosystem in your gut that significantly influences your hormones, your metabolism and even your mood. And this is precisely the key to positively influencing your menopause!

What does this ecosystem need in particular to support you during the hormonal transition? BALLAST MATERIALS!

💪 Why dietary fiber is so important

1️⃣ They support your hormonal balance
When the body produces less oestrogen, it needs support. Dietary fiber helps to eliminate excess hormones and provides more balance.

2️⃣ You stabilize the blood sugar
Do you know this? In the afternoon you suddenly feel an intense craving for sweets? 🍫
That's your blood sugar level going on a rollercoaster!

Dietary fiber can balance out these fluctuations and provide more consistent energy throughout the day.

3️⃣ They have an anti-inflammatory effect
The beneficial bacteria in your gut love fiber and produce anti-inflammatory substances in response.

The result? Fewer complaints, a more balanced mood and more vitality!

🦴 For healthy bones
Did you know that there is an important link between your gut health and your bones?
With the right dietary fiber, you support the bacteria that can help maintain your bone density.

🥦 The best sources of fiber

🧅 For your intestinal bacteria:
Onions, garlic, leeks - promote healthy intestinal flora

🌱 For your hormone balance:
Linseed, chia seeds, psyllium husks - support hormonal balance

🌾 For your digestion:
Wholemeal products, nuts, pulses - ensure good digestion

🍓 For your detox:
Berries, red cabbage, spinach and other leafy greens - support the metabolism

💊 Your daily companion: BS+ Dietary Fiber Plus
For anyone looking for a simple solution suitable for everyday use.
BS+ Dietary Fiber Plus offers you:

✔️ High-quality fiber from various sources
✔️ D-tagatose for a stable blood sugar level
✔️ Polyphenols with antioxidant effect
✔️ Prebiotics to promote the intestinal flora

A spoonful in the morning can have a positive effect on your day!
👉 More information: www.meine-tcm.com/produkt/bs-ballaststoffe-plus

🌟 Your path through the menopause

The menopause is not a disease, but a natural transition phase. With the right approach, you can use this time as an opportunity for a new kind of well-being. Healthy intestinal flora can help you do this:

-Balance hormonal fluctuations: Your gut supports the elimination of hormones and can thus help to alleviate typical menopausal symptoms

-regulate inflammatory processes: Many menopausal symptoms such as hot flushes and joint pain have an inflammatory component that can be positively influenced by healthy intestinal flora

-Promote your emotional balance: The gut-brain axis can help alleviate mood swings during this challenging time

-Support your metabolism: Especially now, when the body is struggling with hormonal changes, a healthy gut can stabilize the metabolism

-Preserving your bone health: Especially important during menopause, when the risk of osteoporosis increases

Your gut is a valuable ally in this special phase of your life - give it what it needs and it will help you get through the menopause with more ease and even a new sense of well-being!

✨ For a balanced life, even during the menopause! ✨

1 RECIPE:
🌞 Breakfast: Millet porridge with linseed, berries & walnuts

Ingredients (for 1 portion):
60 g millet
150 ml water
1.5 tbsp ground linseed (for more fiber & lignans)
1 handful of berries (e.g. blueberries, raspberries, currants)
150 g (1.5% fat) natural yogurt
1 tbsp walnuts or almonds (chopped)
½ tsp Ceylon cinnamon
1 tsp linseed oil

Preparation:
1️⃣ Prepare the millet
👉 Put the millet in a fine sieve and rinse thoroughly with hot water.
💡 Tip: This removes bitter substances (saponins) and makes the millet more digestible.

2️⃣ Cooking millet
Put the rinsed millet in a small pan with 150 ml water.
Bring to the boil briefly, then reduce the heat and simmer at a low temperature for 10 minutes until the millet has absorbed the water.
Then remove from the heat and leave to soak for 5 minutes.
💡 Optional: Half a teaspoon of cinnamon can be added during cooking to intensify the flavor.

Stir in 3️⃣ Fiber booster
Stir the crushed linseed into the millet porridge while it is still warm.
Leave to stand for 2-3 minutes so that they swell and the consistency becomes creamy.

4️⃣ Arrangements
Pour the millet into a bowl.
Add the yogurt and stir in gently.
Top with the berries and chopped walnuts.

5️⃣ Add oil
Finally, drizzle 1 teaspoon of linseed oil over the bowl.
💡 Never boil linseed oil - the valuable omega-3 fatty acids remain
only preserved when cold.

Tips for sweetening and varying:
🔹 Sweeten naturallyMash 1/2 ripe banana and mix into the millet
🔹 Chocolate flavorAdd 1 tablespoon of cocoa nibs or 1 teaspoon of cocoa powder
🔹 Fruity sweetStir in 1 tablespoon of apple sauce or stewed pears
🔹 Crispier1 tbsp granola or toasted oat flakes as a topping
🔹 CreamierUse almond milk instead of water for cooking
🔹 SpicierAdd a pinch of cardamom or a little vanilla
🔹 Protein boostReplace natural yogurt with Greek yogurt or skyr for more protein
🔹 Cereal alternatives: Instead of millet, you could use quinoa, buckwheat or amaranth - all are gluten-free and rich in minerals

This bowl gives you everything you need in the morning:
It stabilizes your blood sugar, supports your hormone balance
and provides valuable nutrients for strong nerves and bones.

Test it first thing in the morning - your body will thank you!