Episode 367 On Air with Ella
For informational purposes only. This is not medical advice.
Welcome to the GOOD, the BAD & the YUMMY, where I share one thing I am loving, one thing I am not, and a super simple recipe!
the GOOD: Colostrum
Health Benefits of Colostrum: Especially for Women in Perimenopause
Colostrum, particularly bovine colostrum, is gaining recognition for its potential health benefits for adults, especially women navigating the perimenopausal phase of life. Often referred to as "liquid gold," this nutrient-rich substance is produced by mammals in the first few days after giving birth and is known for its high concentrations of essential nutrients, immune factors, and growth components. Here’s a summary of how bovine colostrum can support various aspects of health.
1. Gut Health
One of the primary benefits of bovine colostrum is its positive impact on gut health. It is rich in antibodies and immune cells that help maintain a healthy gut microbiome. Research suggests that colostrum may aid in gut healing and improve digestive function, making it a valuable supplement for those experiencing gastrointestinal issues. For women in perimenopause, maintaining gut health is crucial, as hormonal fluctuations can often lead to digestive disturbances.
2. Muscle Maintenance
As women age, particularly during perimenopause, maintaining muscle mass becomes increasingly important. Bovine colostrum contains amino acids and bioactive peptides that support muscle synthesis and repair. This is especially beneficial for women who may be experiencing muscle loss due to aging and/or hormonal changes.
3. Immune System Function
Colostrum is renowned for its immune-boosting properties. It contains a variety of immune factors that can help strengthen the body's defenses against infections and diseases. Given that a significant portion of the immune system is housed in the gut, the gut health benefits of colostrum also contribute to overall immune function.
4. Additional Benefits for Perimenopausal Women
Research indicates that colostrum may also offer benefits related to bone health, weight management, and anti-inflammatory effects. The growth factors present in colostrum, such as insulin-like growth factors (IGF-1 and IGF-2), may help maintain bone density, which is critical for women at risk of osteoporosis during and after menopause. Additionally, colostrum may assist in regulating hormones related to appetite and energy metabolism, aiding in weight management during hormonal fluctuations.
Who should avoid colostrum?
Colostrum is not suitable for those with milk allergies or strict vegans
Recommended Colostrum Brand*
If you want high-quality, grass-fed colostrum, while supporting a small business, you can shop myGloh!
Get myGloh on AMAZON
*Not sponsored
References:
the BAD: You're Not Getting Enough Fiber
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According to every study I found, most adults do not consume enough fiber, which can lead to various health problems. In fact, according to USDA guidelines, over 90% of women and 97% of men do not meet the recommended daily intake of fiber. This is concerning, especially given the numerous health benefits associated with adequate fiber consumption.
Health Benefits of Fiber:
Digestive Health: Fiber promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.
Metabolic Health: It helps regulate blood sugar levels, maintain healthy cholesterol levels, and can aid in weight management.
Hormonal Balance: For women, fiber helps clear excess estrogen from the body, which is particularly important during perimenopause.
Cancer Prevention: Increased fiber intake is associated with a lower risk of colorectal cancer.
Recommended Intake: The USDA recommends between 22 and 34 grams of fiber per day, but many experts suggest aiming for closer to 50 grams for optimal health.
PRO TIP: Start with Fiber! When sitting down for a meal, begin with a fiber-rich food, such as a salad or vegetables, to minimize glucose spikes and enhance satiety.
Fruits high in fiber:
Guava: 8.9g per cup
Raspberries: 8.0g per cup
Blackberries: 7.6g per cup
Boysenberries: 7.0g per cup
Pear: 5.5g per medium fruit
Kiwi: 5.4g per cup
Grapefruit: 5.0g per fruit
Apple: 4.8g with skin
Avocado: 5.0g per 1/2 cup
Vegetables high in fiber:
Artichoke: 9.6g per cooked cup
Pumpkin (canned): 7.1g per cup
Brussels sprouts: 6.4g per cooked cup
Sweet potato: 6.3g per cooked cup
Broccoli: 5.2g per cooked cup
Nuts and Seeds High in Fiber:
1. Chia Seeds
- Fiber per oz (2 Tbsp): 10g (35% DV)
- Also high in Omega-3 fatty acids
2. Flax Seeds BUY THEM WHOLE AND GRIND THEM!
- Fiber per oz: 8g (28% DV)
- Also high in Omega-3 fatty acids
3. Squash and Pumpkin Seeds / Pepitas
- Fiber per 1 oz handful: 5g (19% DV)
- Very high in protein
4. Dried Coconut
- Fiber per oz: 5g (17% DV)
5. Sesame Seeds
- Fiber per oz: 4g (14% DV)
References:
the YUMMY: High-Fiber Overnight Chia Pudding
Ingredients:
1/4 cup chia seeds
1 cup almond milk
1 tablespoon maple syrup or honey
Fresh berries for topping
Instructions:
Mix chia seeds, almond milk, and maple syrup in a jar.
Refrigerate overnight.
In the morning, stir and top with fresh berries.
Fiber Content: Over 10g per serving!
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