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Apples to Zinc

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Apples to Zinc

Women's Health Nutritional Therapist: Supporting Fertility, Hormone Balance, Frazzled Mums, Menopause, Cancer & Weight Loss. Janet x

I'm on a mission to help women feel better, less frazzled and in control of their health Apples to Zinc is a nutrition company based in Maidenhead Berkshire. I aim to help support people's health. If you have tummy troubles, poor skin, haywire hormones, weight issues, pain, food intolerances or need support with a specific condition then get in touch - Nutrition might just be what you need to optimise your health!

28/10/2025

PHYTOESTROGENIC foods can be very helpful during perimenopause because they provide gentle, natural support for fluctuating hormone levels.
Phytoestrogens are plant compounds that have a structure similar to oestrogen, allowing them to bind weakly to oestrogen receptors in the body.
They are adaptogenic too so when oestrogen levels are low the foods can have a mild oestrogen-like effect, which may help hot flushes, mood swings, and vaginal dryness. When oestrogen levels are higher, they can actually help balance excess.
They also provide antioxidants and fibre, which support liver detoxification and gut health — both important for healthy hormone metabolism.

Foods include
- Soy
- Flaxseed
- Sesame
- Beans & Lentils

Do you have some of these foods everyday to support your perimenopause?
Janet x

27/10/2025

MENOPAUSE NEWSLETTER PART 2
Following on from the last newsletter "what is happening to my body", this Fridays newsletter is focused on "how to nourish a menopausal body"
As always, if you want to make sure you don't miss out on this fortnightly newsletter please comment "NEWSLETTER" below and I'll message you the joining link.
Janet x

22/10/2025

We do benefit for A LITTLE healthy fats but remember you can have too much of a good thing.
A portion of a healthy fat is about a thumbs worth (that isn't a lot of avocado!!)
Healthy fats help with reducing inflammation, help brain and skin health, are great in hormone balance and can help keep us fuller for longer.

Examples are
Cold pressed oils
nuts and seeds
oily fish
avocados

Enjoy a little
Janet x

21/10/2025

PERIMENOPAUSAL & MENOPAUSAL women need to eat more calcium. The drop in oestrogen means we have increased bone turnover and we are less able to absorb calcium.......there needs to be plenty of calcium rich foods available in the eating plan to support bone health.
These are things like
🥛Dairy
🥛Nuts & Seeds
🥛Green Leafy Veg
🥛Fish with bones
🥛Beans and pulses
🥛and also tofu, figs and meats

Try to get a few in every day
Janet x

20/10/2025

IF YOU DON'T EAT ENOUGH PROTEIN YOUR BODY WILL BREAK DOWN YOUR OWN MUSCLES!
That is the reality and why you hear so much around protein consumption....after 40 your muscle mass naturally declines and if you do not eat good quality proteins (around 1g per kg of ideal body weight as a minimum) your body will just get the protein it needs from your muscles as they are a great source.
You want to hold on to your muscles because
💥 muscles support blood glucose balance
💥 muscles increase metabolic rate
💥 strong muscles support a strong skeleton
💥 eating protein and helping muscle mass = fewer cravings

So, do some weights (not obsessive body building levels of stuff...unless you want to) and make sure you eat protein with every meal and snack.

A simple win!
Janet x

17/10/2025

MENOPAUSE AND SLEEP
One of the most troublesome symptoms of perimenopause is sleep disturbance. Everything is so much worse if you haven't slept well!
3 main reasons our sleep gets disturbed are
No.1: lower oestrogen means we get hotter and it's harder to sleep when we are too hot
No.2: Reducing progesterone means we miss out on it's calming and mildly sedative effect
No3: Reducing oestrogen increases cortisol levels and that makes it harder for the body to produce our sleep hormone melatonin

Practising relaxation, getting out in the early morning sunshine, including phytoestrogenic foods and sleeping under a thinner duvet with a cooler room may all help to support better sleep.
Janet x

15/10/2025

MENOPAUSE & MOOD SWINGS
One minute you are fine, the next you are sobbing or hissing at people......Fluctuating oestrogen and progesterone levels can affect the brain chemicals that influence mood (including serotonin and dopamine) These result in you often feeling more irritable, emotional, or simply low without a clear reason.

The key is to support your mood with lifestyle and nutrition
- Eat protein and fibre to balance blood glucose and aim to eat just 3 meals a day
- Get healthy fats in your meals (nuts, seeds, oily fish)
- Try to calm the nervous system with deep breathing and mindfulness
- Do things that bring you joy

14/10/2025

MENOPAUSE AND STRESS

Many women find stress levels are much harder to manage during perimenopause and menopause — and there’s a natural reason for this.......As oestrogen levels fall, your body becomes more sensitive to cortisol (the main stress hormone).
The problem is then that this can lead to anxiety, poor sleep, mood swings, and cravings.....all of which will make stress even worse. A double whammy!!

Luckily, some small changes to nutrition and lifestyle might help. Focus on:
🍗 Getting adequate fibre and protein
🥦 Include magnesium rich foods (leafy greens, nuts and seeds)
🍫 Limiting caffeine, alcohol and sugar rich foods
🧘‍♀️Move your body every day - a good mix of resistance and cardio works well

Janet x

13/10/2025

THIS WEEKS NEWSLETTER
This week my next newsletter will be available.
In celebration of I'm doing 2 newsletters. Part 1 is this Friday and is "What is happening to my body".
It will tell you all about the changes that your body goes through during perimenopause.
They say that "knowledge is power" and understanding the changes to your body is a great first step in understanding what you can do to help yourself.
To ensure you are on my mailing list simply type NEWSLETTER in the comments and I'll send you the link to join.
Janet x

10/10/2025

I love it! I neeeeed this mug!

09/10/2025

MENOPAUSE & DIGESTION
Things can get a bit upset in the tummy department around the perimenopause. It's because the hormones and the digestive system are very linked.
As oestrogen and progesterone levels drop a few things can happen:
* The natural balance of bacteria can alter
* The gut lining can become more leaky increasing the risk of food intolerances and bloating
* Inflammation increases and this can impact the immune system regulation
* The body can struggle to properly dispose of old oestrogen which may upset the hormone balance.

It's not an inevitability....we just need to work on supporting digestion with fermented foods, avoiding sugars and eating in a way that supports your digestive system

08/10/2025

MENOPAUSE AND BONE HEATH
Oestrogen is such a magical hormone for women. Oestrogen is very protective to bones. It
* helps keep the balance between the osteoclasts and osteoblasts....these breakdown and rebuild bones to keep them renewed and healthy
* supports calcium absorption
* supports collagen production that keeps bones strong and flexible

So when oestrogen levels decline we are at more risk of bone breakdown and weakened nutrient absorption.
The good news though is that you can still have good strong bones - it just takes a bit of extra work such as strength training and ensuring bone healthy nutrients )calcium, protein, vitamin D, magnesium etc) are included in the diet.

Address

Maidenhead
SL63

Opening Hours

Tuesday	9am - 9pm
Wednesday	9am - 9pm
Friday	9am - 2pm

Telephone

+447554626765

Website

http://www.applestozinc.co.uk/

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