30-Day Chia Diary Entry 17: Cherry Coconut Banana Smoothie – Peri-Power Series
Welcome back to The Chia Diaries: Peri Power Edition! Entry 17 brings you the ultimate sleep-supporting, hormone-harmonizing smoothie that tastes like a tropical vacation but works overtime for your perimenopause journey. This Cherry Coconut Banana Smoothie combines nature’s most powerful sleep enhancers with muscle-building support – because your changing body deserves both comfort and strength.
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Sometimes the most effective hormone support comes in the form of pure indulgence. This creamy, dreamy smoothie delivers targeted nutrients that research shows can improve sleep quality, reduce inflammation, and support muscle maintenance during the hormonal shifts of perimenopause. It’s proof that nourishing your body doesn’t mean sacrificing pleasure.
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The Morning That Restored My Sleep
Picture this: you’ve been tossing and turning for weeks, waking up at 3 AM with your mind racing and your sheets soaked in sweat. Sound familiar? Enter my Cherry Coconut Banana Smoothie – the breakfast that became my secret weapon against perimenopause sleep chaos and afternoon energy crashes.
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This isn’t just another pretty smoothie for social media. This combination is scientifically-backed sleep and hormone support disguised as a tropical treat.
Why This Combo is Pure Peri-Power
The Cherry Champions:
Tart cherries aren’t just delicious – they’re nature’s sleep medicine. Multiple studies have demonstrated that tart cherry juice, particularly from Montmorency cherries, significantly improves sleep quality in women experiencing menopause-related sleep disturbances.
A systematic review published in the Journal of Sleep Research found that nutritional interventions, particularly tart cherry juice, can improve relevant aspects of sleep in menopausal women. Research shows that tart cherries contain natural melatonin, with studies demonstrating that consuming tart cherry juice increases melatonin levels, total sleep time, and sleep efficiency.
But here’s what makes cherries especially powerful for perimenopause: they contain tryptophan, an essential amino acid that plays a crucial role in your sleep cycle by helping produce serotonin, which then creates melatonin. As hormone levels fluctuate during perimenopause, many women experience disrupted sleep patterns, making cherries’ natural sleep-supporting compounds particularly valuable.
The Coconut Connection:
Young coconut research from Thailand shows traditional use by women to alleviate menopausal symptoms, suggesting potential estrogenic properties. Studies on young coconut juice found it contains phytoestrogens that may function as selective estrogen receptor modulators (SERMs), potentially helping balance hormones during perimenopause.
Research published in PMC showed that young coconut juice administration ameliorated memory impairment in menopausal rat models, with studies suggesting coconut’s phytoestrogen content could be responsible for its hormone-like effects. Additionally, coconut milk contains medium-chain triglycerides (MCTs) that research shows can stimulate energy through thermogenesis and may help with weight management during perimenopause.
The Banana Benefits:
Bananas are more than just natural sweetness – they’re potassium powerhouses that research specifically links to women’s health during menopause. Studies show bananas contain vitamin B6, which is essential for producing neurotransmitters like serotonin and dopamine that regulate mood – crucial during the emotional fluctuations of perimenopause.
Research indicates that bananas’ balanced natural sugars (fructose, glucose, and sucrose) provide steady energy without the blood sugar spikes that can trigger hot flashes. Additionally, studies show bananas contain magnesium, which research demonstrates can reduce hot flashes and night sweats by at least 50% when consumed in adequate amounts.
The Chia Champions (Our Series Stars):
As we’ve learned throughout this series, chia seeds are hormone-supporting superstars. Research specifically focused on perimenopausal women shows that postmenopausal women convert the ALA omega-3s in chia seeds at much higher rates than previously studied, with University of North Carolina researchers concluding this could be due to either chia’s high antioxidant potency or the unique hormonal makeup of postmenopausal women.
The Protein Power-Ups, Creatine for Women:
Recent research shows creatine supplementation can help counteract menopause-related decline in muscle, bone, and strength. Studies demonstrate that women have 70-80% less creatine stores than men, making supplementation particularly important during hormonal fluctuations like perimenopause.
Research published in PMC found that creatine supplementation in postmenopausal women, when combined with resistance training, resulted in greater gains in muscle mass and strength compared to placebo. Additionally, studies show creatine may enhance cognitive function, with research demonstrating improvements in short-term memory and reduced mental fatigue – addressing the brain fog many women experience during perimenopause.
Collagen for Connection:
Research shows women can lose up to 30% of their collagen in the first five years after menopause, contributing to skin changes, joint discomfort, and bone density concerns. Studies demonstrate that collagen supplementation can help support skin elasticity, joint health, and bone density during the hormonal transitions of perimenopause.
The Perfect Sleep & Strength Formula
This smoothie delivers targeted support for perimenopause challenges:
SLEEP SUPPORT:
- Tart cherries provide natural melatonin and tryptophan for improved sleep quality
- Research shows magnesium from bananas can reduce night sweats and hot flashes by 50%
- Studies demonstrate coconut’s MCTs may help regulate energy without disrupting sleep
HORMONE HARMONY:
- Clinical studies show chia’s omega-3s help reduce inflammation and support endocrine function
- Research indicates coconut’s phytoestrogens may help balance estrogen levels naturally
- Studies show vitamin B6 from bananas supports neurotransmitter production for mood stability
MUSCLE MAINTENANCE:
- Research demonstrates creatine helps counteract perimenopause-related muscle loss
- Studies show collagen supports joint health and bone density during hormonal changes
- Clinical evidence indicates protein combination helps maintain lean muscle mass
Watch the IG Recipe Reel
Cherry Coconut Banana Smoothie for Sleep & Strength
Equipment
- 1 blender
Ingredients
- 1.25 cups light coconut milk or milk of choice
- 1/2 cup fresh or frozen Montmorency Cherries tart cherries, if using sweet cherries see notes
- 1 medium banana
- 1 tablespoon chia seeds
- 1/8 cup frozen coconut meat
- 1 scoop creatine I use Megennis
- 1 scoop vanilla collagen protein powder I use Good Protein
Instructions
- Add coconut milk to blender first for easier blending
- Add banana and fresh or frozen cherries
- Add chia seeds and frozen coconut meat
- Add creatine and collagen protein powder
- Blend on high for 60-90 seconds until completely smooth and creamy
- Pour into a glass and enjoy immediately for best texture
- Garnish with extra cherries or coconut flakes if desired
Notes
- Contain 6x more melatonin than sweet cherries
- All the sleep studies used tart cherry juice specifically
- Higher antioxidant content
- More anti-inflammatory compounds
- Lower melatonin content (still some, just less)
- Still contain vitamin C, antioxidants, and potassium
- Good for general health but won't have the same sleep benefits
- More natural sugars, less tartness
Nutrition Facts (per serving)
- Calories: ~312
- Protein: 25-30g
- Carbohydrates: 22g
- Fiber: 8g
- Fat: 12g
- Natural Melatonin: From tart cherries
- Omega-3s: From chia seeds
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While nutrition plays a supportive role in hormone health, every woman’s journey through perimenopause and menopause is unique. The information in this post is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare practitioner before making significant dietary changes or if you’re experiencing concerning symptoms during your hormonal transition.
References:
- Nutritional interventions in treating menopause-related sleep disturbances: a systematic review. Northumbria Sleep Research, 2023. PubMed: 37695299
- A Menopause Sleep Solution: Tart Cherry Juice. Meno Method, 2024. Research on Montmorency cherry juice and melatonin levels.
- Menopause Menu: Cherries. Fitness in Menopause, 2024. Clinical evidence on tart cherry juice increasing melatonin, sleep time, and sleep efficiency.
- Administration of Young Coconut Juice Ameliorates Memory Impairment in a Menopausal Rat Model. PMC, 2024. PMC11507406
- Coconut oil predicts a beneficial lipid profile in pre-menopausal women in the Philippines. PMC, 2011. PMC3146349
- Are Bananas Good for Perimenopause? Mother Cuppa Tea, 2024. Research on vitamin B6 and mood regulation.
- Bananas and Menopause: The Surprising Benefits for Women. The Menopausal Woman’s Guide, 2024. Studies on potassium and hormone support.
- Creatine Benefits in Menopause. The ‘Pause Blog, 2024. Research on creatine supplementation for postmenopausal women.
- Creatine Supplementation in Women’s Health: A Lifespan Perspective. PMC, 2021. PMC7998865
- Collagen peptides may be beneficial for menopausal bone loss. UCLA Health, 2022. Clinical studies on collagen and bone density.
- Can collagen help menopausal skin? Balance Menopause & Hormones, 2024. Research on 30% collagen loss in first five years after menopause.