Latest news with #Rancourt
Yahoo
21-04-2025
- Health
- Yahoo
A Registered Dietitian Shares the Best Supplements for Perimenopause
Perimenopause is a major shift in a woman's life. It can bring on symptoms like brain fog, fatigue, mood swings and trouble keeping on muscle. Black women are more likely to experience more intense menopause symptoms. So, it's key for them to get ahead of the changes with the right nutrients. While movement and a balanced diet are important, adding targeted supplements during perimenopause can offer the extra support your body needs. Best Magnesium: Qunol Magnesium Glycinate Complex Best Creatine Monohydrate: Creatine Monohydrate Powder Optimized for Women Best Protein Powder: LeanFit WHEY Protein Natural Vanilla Best Vitamin D3 & K2: Premier Research Labs: Vitamin D3 + K2 Supplements Best Omega 3 Fatty Acids: Omega-3 Supplement by PYM 21Ninety spoke with registered dietitian Danielle Rancourt. She offered expert insights on five perimenopause supplements that can make a real difference during this stage of life. Qunol Magnesium Glycinate Complex $23.78 ($0.26 / Count) Buy Now Many adults don't get enough magnesium from their diets. Foods like pumpkin seeds, dark leafy greens, avocados, nuts, seeds, beans, and whole grains are rich sources of the element. It plays a critical role in sleep quality, mental clarity, and muscle function, all of which can be disrupted during perimenopause. 'Magnesium glycinate can help promote more restful sleep, which perimenopausal women struggle with,' says Rancourt. 'Magnesium threonate, on the other hand, can help reduce brain fog and increase mental clarity.' 5000mg Creatine Monohydrate Powder Optimized for Women $29.47 ($3.48 / Ounce) Buy Now One of the most important things perimenopausal women can do is build and maintain muscle mass. This helps prevent age-related muscle loss and keeps metabolism strong. Creatine monohydrate is well known for increasing strength, power, and lean body composition, but it also has emerging cognitive benefits. 'Muscle equals longevity,' Rancourt emphasized. 'Creatine not only helps build strength and a leaner body composition but may also reduce brain fog and improve cognition.' LeanFit WHEY Protein Natural Vanilla $39.99 ($1.37 / Ounce) Buy Now Protein is essential for muscle maintenance, hormone production, and overall energy levels. Unfortunately, Mmany perimenopausal women struggle to consume enough due to a decreased appetite or lack of desire for animal protein. 'A high-quality, third-party tested protein powder can help fill the gaps, ensuring women get all the essential amino acids they need,' says Rancourt. This makes it easier to meet daily protein requirements and support muscle recovery and maintenance. Premier Research Labs: Vitamin D3 + K2 Supplements $45.48 ($1.52 / Count) Buy Now Vitamin D deficiency is extremely common, especially among Black women. It's because melanin reduces the skin's ability to produce vitamin D from sunlight. A lack of vitamin D can contribute to fatigue, weak bones, increased risk of fractures, and muscle weakness. Pairing it with vitamin K2 ensures that calcium is directed to bones and teeth rather than arteries, promoting better cardiovascular and bone health. 'Vitamin D3 deficiency is very common in this population,' Rancourt explains. 'I highly recommend that everyone gets their vitamin D3 levels checked annually—TEST, DON'T GUESS! If you're extremely deficient, you'll need a 'super dose' at first, followed by a maintenance dose.' Omega-3 Supplement by PYM $23.99 ($0.40 / Count) Buy Now Omega-3s are powerful anti-inflammatory agents that support joint health, mood stability, and heart health. Many women don't consume the recommended 12 ounces of fatty fish per week, making supplementation a helpful alternative. 'Omega-3 fatty acids have been shown to help reduce symptoms of depression and anxiety, which are common during perimenopause thanks to fluctuating hormones,' Rancourt shares. 'They also help promote healthy cholesterol levels, which is important since estrogen decline can lead to rising cholesterol numbers.' During perimenopause, it's important to avoid excess sugar, processed foods, and refined carbohydrates. These can increase inflammation, worsen mood swings, and cause energy crashes. Alcohol and caffeine can disrupt sleep and trigger hot flashes, while skipping strength training can lead to muscle loss and weakened bone density. Additionally, chronic stress raises cortisol levels, exacerbating weight gain, anxiety, and fatigue. By prioritizing a balanced diet, reducing stimulants, incorporating resistance training, and managing stress, women can better navigate perimenopause and maintain overall well-being. Our editors love finding you the best products and offers! If you purchase something by clicking on one of the affiliate links on our website, we may earn a commission at no extra cost to post A Registered Dietitian Shares the Best Supplements for Perimenopause appeared first on 21Ninety.
CBC
12-02-2025
- Politics
- CBC
Northern Ontario educators want a bigger spotlight on education during the Ontario election
Social Sharing The director of education of a northern Ontario school board says she wants to see more discussion around education from the province's political leaders as the election looms. "I'd like education to be a discussion for all the parties across Ontario and then, as a director, I would really appreciate a concrete plan about the teacher shortage," said Lesleigh Dye, the director of education at the District School Board Ontario North East, which covers a region from Hearst to Temagami. Dye said during a panel discussion on CBC Radio's Morning North, that Ontario's supply of teachers is aging, and can't keep up with the growing number of students each year. "Without increasing the teacher supply, Ontario is not going to be able to deliver on the mandate of back to basics," she said. Chantal Rancourt, the Sudbury elementary president for the Ontario English Catholic Teachers' Association, said during the same panel discussion that while most people would say that education is a priority to them, it has fallen to the wayside this election cycle. "The unfortunate thing is that so many other portfolios are in dire need right now, that those are at the top of mind," Rancourt said. "You know, some situations that impact life or death, health, the health care crisis, economic crisis, those are absolutely going to naturally be at top-of-mind because they can mean such a difference." Rancourt said she would like to see Ontario's main political parties commit to restoring the money that funding cuts made to education. She noted that due to inflation, Ontario's public schools received $1,500 less per student in 2024 compared to 2018. The Elementary Teachers Federation of Ontario says that's equivalent to $3.2 billion in cuts for the 2024-2025 school year. "I would love to see a government that commits to consultation with those who are truly impacted," Rancourt said. "Teachers, education workers, students, board trustees, those are the people who are living the profession and could have some valuable input." Dye said more investment is also needed to upgrade schools across the province, but especially in northern Ontario. "The north continues to not receive the funding in terms of capital projects," she said. "And for [District School Board Ontario North East], the average age of our schools is about 65 years." So far, only the NDP has addressed the issue of education infrastructure with a promise to invest $830 million a year over 10 years to fix Ontario's "repair backlog" at schools. Nanak Sidhu, a Grade 12 student at Chippewa Secondary School in North Bay, and a student trustee at the Near North District School Board, said as a first-time voter, education is important to him. "It definitely is a huge factor in who young people might be voting for, just because we are currently in the system and we're able to see kind of those big struggles or gaps that we may have experienced in our past, or are currently still facing," he said during the panel discussion. Sidhu said he's feeling overwhelmed as he prepares to vote in a provincial election for the first time. I'm trying to consider the best party for myself, that represents my beliefs as well," he said.
