Planty Cacao Chia Pudding

Chia: Why These Tiny Seeds Are Your Midlife BFFs

Hormone-Balancing Omega-3 Goodness

When I see women in clinic to get a little recalibration work on their hormones :)! the biggest pain point is the emotional toll of perimenopause and hot flushes and night sweats. So let’s talk about how the humble chia seed can help. The botanical name for Chia is Salvia hispanica and it’s a recognised “high-nutrition food”.

When our hormones start shifting in midlife dance, it’s hard to know where to start to get them back into balance. The best thing I’ve found is to take one healthy step at a time. Most women in midlife notice gut symptoms emerging in the 40s and 50s like bloating, constipation and food intolerances so that’s a sign that one system that usually needs priming in midlife is the digestive system. So we start with a daily food ritual that nourishes and cleanses the gut. Apart from being an awesome plant-based bulking agent, these magical little chia seeds are PACKED with plant-based omega-3s called ALAs; about 5 grams in just two tablespoons.

If you’re wondering how effectively we absorb these fatty acids, one study found  post menopausal women taking 25 g/day of chia seeds over seven weeks had significant increases in their plasma ALA and EPA levels.

The ALAs account for 60% of Chia’s fatty acid content. These wonderful fatty acids help smooth out those hormone roller coasters and cool inflammation. Chia seeds are also rich in a number of therapeutic plant chemicals that naturopaths (like yours truly) use every day in clinic to support hormone health including polyphenols, carotenoids, phytoestrogens, sterols, vitamins, dietary fibre, fatty acids, probiotics, prebiotics and bioactive peptides.

It’s like having a tiny hormone whisperer in every spoonful!

Say Goodbye to Energy Crashes

Where to start with all the reasons why we get more tired in midlife ?!!! Adrenal and thyroid slow down, we’re overworked, under-restored, running around taking care of everyone else. You know what I mean 🙂 Often we eat on the go too which isn’t great for maintaining consistent energy through the day. There’s also a shift in our insulin function which means we can be extra sensitive to blood sugar ups and downs, leaving us reaching for that afternoon caffeine or chocolate fix. Well actually, here’s a perfect solution to satiating your afternoon cravings with something healthy. Chia to the rescue my friends! It’s not just their protein content that will help balance your blood glucose levels. I added in silken tofu and macadamias to give you a phyto-oestrogen and a protein boost. Perfect for perimenopause and postmenopause.

There’s something gooey about chia. When these seeds meet liquid, they create this soft, soothing gel that slows digestion in the most beautiful way. Think of it as nature’s time-release energy capsule – keeping your blood sugar steady and your energy flowing all day long. Which means you feel better for longer. I’ve been sugar free for years so this chia pudding is a bit of a departure for me because it’s sweet tasting. But there’s so much fibre and protein in it, I think that more than makes up for a little maple syrup. Guess I’m not sugar free anymore.

Your Bones Will Thank You

Sisters, our bone density needs extra love and attention once estrogen starts playing hard to get.  Here’s a shocking fact I love sharing: chia seeds contain 5 times more calcium by weight than milk! Just two tablespoons gives you about 18% of your daily calcium needs. According to a 2021 study “High calcium content in chia seed might be of particular significance to present health benefits for coeliac persons as they are more susceptible to osteoporosis and osteopenia.” 

There’s more though, chia seeds are also rich in magnesium and phosphorus – the perfect bone-supporting team. It’s like a bone-building party in a pudding! So make sure you’re taking your vitamin D3 and a eating foods rich in potassium….and eat your chia pudding for great bone health.

Digestive Magic for Midlife Tummies

The number one gut issue that women experience in midlife is bloating. The really persistent one, you know, like you’ve become a walking bubble. It’s not fun. Our digestive systems can get a bit… temperamental… during menopause partly because our microbiome is changing. Bloating, constipation – not exactly glamorous topics, but we’re all friends here! Chia seeds offer a whopping 34g in every 100g, most of it being the soluble kind that feeds your friendly gut bacteria and keeps everything moving smoothly. They also help you feel satisfied longer, which is perfect when those hormonal hunger pangs hit. A high fibre diet is essential for health weight as well. Make sure you soak your chia seeds in liquid though, don’t just sprinkle them on dry foods or salads otherwise they’ll dehydrate you on the inside. They need fluids to swell up with. 

Beauty Food for Glowing Goddesses

On the beauty side of things, menopause can accelerate oxidative stress (the aging accelerator), but chia seeds are bursting with antioxidants that fight those pesky free radicals. They help preserve your skin’s elasticity, support brain health, and protect against age-related changes. Beauty really does start from within 🙂

Muscle-Loving Plant Protein

Keeping our muscles strong gets trickier as hormones shift, but our gorgeous bodies deserve support! Chia seeds offer about 4 grams of complete plant protein per two tablespoons – with ALL nine essential amino acids your body needs for repair and strength. In fact, chia seeds are almost 25% protein. This helps preserve that precious lean muscle mass that becomes both harder to maintain and more important than ever. Strong is the new sexy at any age!

So Simple to Use Every Day

The best part? Unlike those complicated superfoods that taste like lawn clippings (we’ve all been there!), chia seeds slip effortlessly into your daily routine. Their gentle flavor lets other ingredients shine while their adaptable texture works magic in creating satisfying treats. No special preparation or holding your nose while you swallow – just pure, easy nutrition that loves your body right back.

What else is in this cacao flavoured delight?

There are macadamias for protein and healthy fats, silken tofu for phytoestrogens and it gives the pudding a lovely texture, a bit of maple or agave syrup and any plant-based milk of your choice. 

So my beautiful midlife friends, treat yourselves to this chia pudding regularly! Your hormones, bones, heart, and taste buds will all be sending you thank-you notes. Your body deserves this delicious form of self-care as you continue to shine brighter than ever in this magnificent chapter of life!