A smoothie that increases concentration levels, supports mood and nourishes skin. Because beauty is more than the bottles of make up we buy or fashion trends we chase; It is skin that reflects a well looked after body. It is a balanced and serene mood. It is sharp intellect and confidence. A warm-well-wish to my readers powering their way through menopause, this one is for you if you are keen to up those oestrogen levels and skin elasticity whilst decreasing those night sweats and down days.
You are reading part 5 of the harmonising hormones series. Of course mindset, sleep, exercise and hormones also play a huge role in skin appearance and brain function which this series is working its way through. This smoothie provides the raw ingredients to support the all-important nutrition component.
Hoping for a bun in the oven? Research has demonstrated impressive fertility improvements and libido increases through many of the ingredients listed. So double up the dose! Share a toast with your partner post-workout.
Ingredients:
- 1/2 banana
- 1 cup soy milk
- 1 cup of blueberries
- 2 brazil nuts
- 1/2 tbsp maca powder
- 1/2 tsp lions mane
- 1/2tsp schisandra
- 1/2 tsp cinnamon
Blend all ingredients together until smooth and delicious.
The low down on each ‘super-food’ ingredient:
Lions mane: improves brain function by increasing nerve growth factor (NGF)
Soy milk: boosts oestrogen production, which is important for keeping skin plump and supple but if you’re really not into soy, other milks work fine.
Maca: boost oestrogen production and balances progesterone for enhanced feelings of wellbeing.
Cinnamon and blueberries: loaded with antioxidants to fend off the free radical damage that accelerates ageing and the appearance of ageing
Schisandra: studies on this powerful berry demonstrated neuroprotective and cognitive enhancement by way of its anti-inflammatory, anti-oxidative and anti-apoptosis mechanisms.
Brazil nuts: just 2 brazil nuts a day can deliver the selenium levels you need for thyroid health as well as stronger skin, nails and hair.
Macronutrient information:
Kcal:260 7gP 8gF 40gC
Further reading and resources:
Docherty, S., Doughty, F. L., & Smith, E. F. (2023). The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. Nutrients, 15(22), 4842-. https://doi.org/10.3390/nu15224842
Malík, M., & Tlustoš, P. (2023). Nootropic Herbs, Shrubs, and Trees as Potential Cognitive Enhancers. Plants (Basel), 12(6), 1364-. https://doi.org/10.3390/plants12061364
Sowndhararajan, K., Deepa, P., Kim, M., Park, S. J., & Kim, S. (2018). An overview of neuroprotective and cognitive enhancement properties of lignans from Schisandra chinensis. Biomedicine & Pharmacotherapy, 97, 958–968. https://doi.org/10.1016/j.biopha.2017.10.145
Wang, S., & Zhu, F. (2019). Chemical composition and health effects of maca (Lepidium meyenii). Food Chemistry, 288, 422–443. https://doi.org/10.1016/j.foodchem.2019.02.071
SaeYond Health 