Hormone-friendly smoothie

Here's James's perimenopause smoothie recipe.

2-3 cups liquid: Preferably soya milk, green tea or water. Soya has isoflavones that can help mitigate some of the effects of falling oestrogen. Green tea can help with weight loss and also contains polyphenols that have anti-cancer properties. 

2 tbsp binder: Preferably flaxseed, but you can use a nut butter too. Flax can also mediate oestrogen levels, while it is high in important omega-III fats and fibre, so it can help with digestion, energy and immune function. 

1 cup frozen fruit: Preferably mixed berries. Berries have a lower GI than other fruit and so can help balance blood sugar levels. Blueberries are especially good as they contain resveratrol which has been shown to enhance cognitive function in postmenopausal women, 

1 scoop protein powder: Preferably a vegan one like Vivo Life. Studies show adequate protein may delay the onset of menopause, and may reduce post-menopause cancer risk. 

1 portion of green fruit: Preferably a green apple or pear. Apples and pears contain large amounts of pectin which supports good bacteria in the gut that contribute to improved immune function. 

1 cup greens: Preferably spinach. Spinach is packed with B vitamins, iron and magnesium, all important for hormone health, while studies show higher consumption of leafy greens leads to a significant reduction in overall menopausal symptoms. 

¼ cup 'good' fats: Preferably avocado. Rich in healthy fats and fibre, avocado can reduce the absorption of excess oestrogen, and also help with heart health. 

1tsp anti-inflammatory spices: Preferably ginger, but you could use turmeric or cinnamon (in which case, cut to ¼ spoonful). Reducing inflammation caused by stress and the environment is always a good thing. Ginger can also help sooth hormone-related anxiety.