20 May
Menopause Myths and Facts
Menopause is not just a medical condition; it’s a significant life change that every woman experiences in her own way. In Pakistani culture, where some topics are often not openly discussed, women may feel uncertain and alone during this time.
It’s important to see menopause as a natural part of a woman’s life that should be accepted and welcomed. With the right diet, menopause can be easier to handle. Eating certain foods can help women feel more comfortable and confident as they go through this stage.
Myth 1 - Low-Carb Diets are the Key to Managing Menopausal Weight Gain
Fact: While low-carb diets may seem appealing for weight management during menopause, recent evidence suggests that they may not be the most effective approach for Desi women. According to a study published in 2015 low-carbohydrate diets may lead to short-term weight loss but are often unsustainable and may result in nutrient deficiencies. 1
Additionally, a systematic review in “Advances in Nutrition” highlighted the importance of including carbohydrates in the diet for optimal health, especially during menopause. 2
Instead of focusing solely on carb restriction, we should prioritize balanced meals that include complex carbohydrates, lean protein, and healthy fats to support overall health and well-being.
صحیح غذا سے اس دوران آپ بہتر محسوس کر سکتے ہیں۔
Myth 2 - Dairy Products Should Be Avoided Due to Menopausal Hormonal Changes
Fact: Contrary to popular belief, dairy products play a crucial role in supporting bone health and overall nutrition during menopause. A study published in 2019 investigated the relationship between dairy intake and bone mineral density in menopausal women. The study found a positive association between dairy consumption and bone mineral density, underscoring the importance of dairy products in maintaining bone health during menopause. 3
Myth 3 - Soy Products Should Be Avoided Due to Estrogen Concerns
Fact: Soy products contain phytoestrogens, which are plant-based compounds that exert estrogen-like effects in the body. Despite concerns about soy’s impact on hormone levels, research suggests that moderate soy consumption is safe and may even offer health benefits during menopause. According to a meta-analysis published in 2010, soy isoflavone supplementation was associated with a significant reduction in menopausal symptoms such as hot flashes and night sweats. 5
Furthermore, a study published in Japan concluded that soy consumption was not associated with adverse effects on breast tissue or hormone levels in postmenopausal women. Incorporating soy foods into the diet, such as tofu, soy milk, and edamame, can provide essential nutrients and support hormonal balance during menopause. 6
صحت مند غذا زندگی کو آسان بنا سکتی ہے، اس لیے صحیح مقدار میں کھائیں۔
Optimal Foods for Menopause
Important for their calcium and vitamin D content, supporting bone health. Aim for 2-3 servings per day.
Examples include:
- 1 cup of milk with breakfast or as a beverage throughout the day.
- 1 serving of yogurt as a snack or incorporated into meals.
Beneficial for their phytoestrogens and omega-3 fatty acids. Aim for 1-2 tablespoons per day. Examples include:
- Sprinkling ground flaxseeds over yogurt or oatmeal.
- Adding flaxseed oil to salad dressings or smoothies.
Rich in nutrients to help maintain overall vitality. Aim for 2-3 servings per day. Examples include:
- Adding spinach to omelet, sandwiches, or salads.
- Cooking fenugreek leaves as a side dish or adding them to soups and stews.
Helpful due to their estrogen-like effects. Aim for about 1-2 servings per day. Examples include:
- 1 cup of soy milk in your morning cereal or smoothie.
- 100 grams of tofu added to stir-fries or salads
For many understanding menopause can be challenging as it still requires the support of a community, along with some trial and error, to find what works best for YOU! But imperfect action is always better than no action at all. For anyone feeling lost, there are an incredible number of approaches, interventions and solutions to try. However, it’s crucial to ensure they’re not only safe but also evidence-backed, much like the strategies we’ve highlighted in this blog.
References
- Sackner-Bernstein, J., Kanter, D., & Kaul, S. (2015). Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis. PloS one, 10(10), e0139817.
- Williams, N. C., Killer, S. C., Svendsen, I. S., & Jones, A. W. (2019). Immune nutrition and exercise: Narrative review and practical recommendations. European journal of sport science, 19(1), 49-61.
- Iuliano, S., & Hill, T. R. (2019). Dairy foods and bone health throughout the lifespan: a critical appraisal of the evidence. British journal of nutrition, 121(7), 763-772.
- Mangano, K. M., Noel, S. E., Sahni, S., & Tucker, K. L. (2019). Higher dairy intakes are associated with higher bone mineral density among adults with sufficient vitamin D status: results from the Boston Puerto Rican Osteoporosis Study. The Journal of Nutrition, 149(1), 139-148.
- Cho, Y. A., Kim, J., Park, K. S., Lim, S. Y., Shin, A., Sung, M. K., & Ro, J. (2010). Effect of dietary soy intake on breast cancer risk according to menopause and hormone receptor status. European journal of clinical nutrition, 64(9), 924-932.
- Nakamoto, M., Otsuka, R., Nishita, Y., Tange, C., Tomida, M., Kato, Y., … & Shimokata, H. (2018). Soy food and isoflavone intake reduces the risk of cognitive impairment in elderly Japanese women. European journal of clinical nutrition, 72(10), 1458-1462.
