Nutrition Blog

Alcohol is a common trigger for hot flashes and night sweats in perimenopause and menopause, and it can also disrupt sleep. Not everyone reacts the same way, so the best approach is to notice your own pattern and adjust. Why alcohol can make symptoms worse Alcohol widens blood vessels, which can bring on a warm flush. It can also fragment sleep and raise body temperature overnight, which makes night sweats feel stronger. Many women notice that sensitivity to alcohol changes d

Cool, caffeine-free drinks such as water, herbal tea and diluted juice are usually the safest choices for night sweats. Alcohol, caffeine and very hot drinks, especially in the evening, are the most common beverage triggers. Drinks that usually help Cool or room-temperature water through the day, with a glass before bed. Caffeine-free herbal teas such as peppermint or chamomile, served warm or iced. Water with lemon, cucumber or mint. Unsweetened milk or a fortified plant mil

Every person’s nutrition journey looks a little different. Some people come in feeling tired, overwhelmed, or unsure of what to eat. Others know something is off, but they are not sure how to put the pieces together. This story is a simple example of what working with Mare’ka can look like. Note: Publish this only after written consent is confirmed and the client has approved what can be shared. Before we started When this client first reached out, she felt like her body was

If you're experiencing hot flashes, weight changes, low energy, digestive issues, or wondering what to eat during menopause, you may ask whether you should see a menopause nutritionist or a dietitian. The answer depends on your health needs. Both professionals help people improve their nutrition, but their education, credentials, and scope of practice can differ depending on where they work. A registered dietitian is a regulated healthcare professional in many countries, whil

For some women, yes. Caffeine can trigger or worsen hot flashes and night sweats in perimenopause and menopause, but it does not affect everyone the same way. The most reliable way to know is to track your own symptoms. Why caffeine can be a trigger Caffeine is a stimulant that can raise heart rate and body temperature slightly. During perimenopause the body's temperature control is more sensitive, so a hot coffee or energy drink can be enough to set off a flush in some peopl

A first online nutrition consultation is a conversation about your health history, daily routine and goals, followed by a few clear starting priorities. At Mare'ka, the personalized nutrition assessment is a 60-minute video session priced at $350. Before the session Book a time through the online booking page. Gather your medication and supplement list, recent lab results if you have them, and a rough idea of what you eat in a normal week. Have your questions ready, such as s

A dietitian is a licensed or registered health professional, while "nutritionist" is a broader term. In Hawaii, nutritionists can offer nutrition education and guidance without a state license, but they cannot call themselves licensed dietitians. Quick comparison Dietitian: holds a state license or national registration and can use the title "dietitian". Nutritionist: may hold a certification, such as Board Certified Nutrition Practitioner (BCNP), and focuses on food guidance

Yes, a nutritionist can help you adjust what, when and how you eat during perimenopause and menopause. Food will not replace medical care, but it can support energy, sleep, weight changes, digestion and blood sugar while you work with your doctor. What a nutritionist can help with Hot flashes and night sweats: spotting personal food and drink triggers such as alcohol, caffeine or large late meals. Energy and weight changes: building steady meals with enough protein and fibre.

During treatment the priority is usually to keep up energy, protein and hydration while managing side effects, not to follow a strict diet. Needs vary widely by diagnosis and treatment, so food guidance should always sit alongside your oncology team's recommendations. Common challenges people raise: Low appetite or taste changes: smaller, more frequent meals and foods you can tolerate. Nausea: plain, cool or room-temperature foods are often easier. Maintaining weight and stre

For prediabetes, a good first goal is meals that keep blood sugar steadier: a protein source, a high-fibre carbohydrate and vegetables at most meals, with fewer sugary drinks and refined snacks. Small, repeatable changes tend to last longer than strict plans. What to try this week: Swap one sugary drink for water or unsweetened tea. Add protein and vegetables to breakfast. Choose whole grains, beans or lentils where you would eat refined starches. Take a short walk after your