Menopause Long-Term Health Consequences
Explore how reduced oestrogen level affect women’s long-term health and why nutrition is so essential for menopausal women.
Perimenopause is the stage when the ovaries are running out of eggs, and oestrogen levels begin to decline; this usually starts when women are in their 40’s. With menopause starting 12 months after your last period, with the average age being 51 to 52.
Most women are aware that the decline in oestrogen results in symptoms including hot flushes, vaginal changes, insomnia and mood swings, to name a few. Besides the symptoms, women feel while experiencing menopause the reduced oestrogen levels come with long-term health consequences including increased cardiovascular disease risk, e.g. strokes, diseases of the heart and blood vessels and increased risk of osteoporosis.
Menopause does not lead to heart disease, but it does increase the risk of developing cardiovascular diseases. Reduced oestrogen is believed to alter women’s lipid profile increasing the bad cholesterol LDL. Oestrogen helps keep the blood vessels flexible allowing blood to flow, so reduced levels decrease blood vessels flexibility increasing blood pressure.
But we have to remember that this is only one factor, having a history of smoking, high alcohol use, poor diet, and low activity levels also increase the risks. Poor diet and low activity levels post-menopause further increase the risk.
Reduced oestrogen levels lead to decreased bone health as oestrogen is responsible for activating osteoblasts (the cells that produce bone). So when oestrogen levels drop post-menopause, osteoblasts aren’t able to effectively make bone, increasing the occurrence of osteoporosis.
So what is your best defence against long term consequences of menopause?
As the saying goes, a good defence begins with a good offensive strategy. Start early, no matter what your age:
Maintain a healthy weight
Eat nutrient-dense whole food (see the whole food blog)
Consume healthy fats
Exercise regular
Don’t smoke
Offensive plan during and post menopause
Eat a predominantly Mediterranean diet, rich in plant-based food, legumes, wholegrains, nuts, seeds, olive oils, small amounts of unprocessed meat and fish.
Consume 55g of soy-based food five times per week, as the isoflavone phytoestrogen found in soy-based food have an oestrogenic effect.
Sources: soybeans, tofu, tempeh, soy beverages.
Other sources of phytoestrogen-rich food: miso, flaxseed, legumes, pumpkin seeds.
Increase intake of essential anti-inflammatory fatty acids by:
Increasing intake of oily fish, e.g. salmon, sardines, tuna by 2 x 200 grams serves per week.
Use olive oil as a dressing,
Include one tablespoon each of chia/ hemp/ and ground flaxseed (fresh) with breakfast oats and yoghurt or in a smoothie
Include walnuts (small handful) with salads.
Make a dressing out of cold-pressed flaxseed oil – 1 tablespoon.
Limit intake of pro-inflammatory fatty acids, i.e. sunflower, corn, canola, soy and safflower oil.
Have a tablespoon of flaxseed or linseed oil plus evening primrose oil daily.
Consume four servings of calcium-rich food per day to reduce bone mineral loss and reduce the risk of osteoarthritis. Calcium serves examples:
Plant-based sources: fig x 3 dried pieces, kale x 2 cups, tofu x 80 g, dried apricots x 10 halves, 1 x orange, zucchini x 100 grams, broccoli x 1 cup, almond ¼ cup, soybeans or kidney beans x ½ cup.
Animal based sources: sardine x 5 whole, 1 x tinned salmon with bones, ¾ cup of greek yoghurt, 2 x slices of cheese 40 grams, 1 x cup of milk.
Increase intake of plant-based proteins and reduce your level of animal-based protein. High intake of animal-based proteins can lead to higher calcium loss and reduced kidney reabsorption. Where vegetable protein sources have been found to assist in protecting against osteoporosis.
Sources: whole grains: barley, soya beans, quinoa, amaranth, nuts, lentil, beans, seeds, nut butter.
Increase intake of B12 and Folate rich food to reduce cardiovascular disease risk factors.
Folate Sources: leafy green vegetables, citrus fruits, dry beans and peas, liver and yeast.
Vitamin B12 Sources: red meat, fish, poultry, milk and eggs, fortified cereals, bread and other wholegrain products.
Increase dietary source of choline as this helps protect our cell membrane. Include daily, e.g. eggs, fish, poultry, spinach, dairy, nuts and seeds.
Increase your consumption of probiotic food to 1 -2 serves per day to increase beneficial bacteria, e.g. yoghurt, kefir, kombucha, sauerkraut, fermented vegetables.
Reduce or eliminate alcohol, to decrease inflammation and support liver detoxification process, reducing oxidative stress in the body.
Reduce or eliminate coffee and swap for green tea which is high in catechins and epigallocatechin gallate (EGCG) which function as powerful antioxidants.
Eliminate the intake of simple sugars, processed carbohydrates.
Decrease your intake of salt to decrease sodium levels as high levels increase calcium and mineral output in the urine.
Include weight-bearing exercise in your routine, e.g. yoga, Pilates, a weights program.
Walk 30 minutes per day during daylight hours to increase vitamin D exposure, essential for bone health.
Even though menopause does increase women’s risk factors around cardiovascular disease and osteoporosis, with a healthy diet and simple lifestyle changes, you can ensure a vibrant, active life well into the future.