New Insights on Menopause Nutrition: What You Need to Know

Healthy aging is a hot topic, and for good reason! But when it comes to postmenopausal women, there's often a lack of specific research. For years, health and fitness related studies were only done on men and one of the main reasons why researchers didn’t want to include women in many studies is so that they didn’t have to factor in how the change in female hormones might influence the data. 

During menopause, women often experience a range of uncomfortable symptoms such as hot flashes, headaches, night sweats, insomnia, and mood swings. Additionally, due to low estrogen, women are more at risk for osteoporosis, decreased muscle mass, and heart disease.

That's why a new large-scale study focusing on postmenopausal women's health is so exciting! 

The Study:

• The study included over 68,000 women aged 50-79 participated in trials focused on diet, supplements, and hormone therapy. They tracked the participants for 20 years!  

The Findings:

• Calcium & Vitamin D: Supplements might help some women maintain bone density, but getting enough through diet and sun exposure is also important.

• Low-Fat Diet: While it didn't reduce cancer or heart disease risk initially, a low-fat diet rich in fruits, veggies, and whole grains was linked to lower breast cancer mortality rates 20 years later.

• Hormone Replacement Therapy (HRT): HRT is still a safe and effective way to manage menopause symptoms, but it doesn't prevent chronic diseases as once thought.

Key Takeaways for You:

• Focus on whole foods. Prioritize fruits, veggies, and whole grains in your diet.

• Talk to your doctor. Discuss your individual needs with your doctor to see if calcium and vitamin D supplements are right for you.

• HRT can be helpful. If you're experiencing menopause symptoms, HRT is a viable option. Discuss with your doctor to see if this would be right for you.

• Strength Training to Build Bone & Muscle Mass. While this wasn’t covered in the study, we know that resistance training helps fight against the effects of osteoporosis, loss of muscle mass, and can improve mood as well.  

What’s the best diet for menopausal women? There's no one-size-fits-all approach!

The best diet for postmenopausal women (and everyone else!) is the one that works for YOU. Focus on what fits your lifestyle, preferences, and health goals.

References:

• Manson JE, Crandall CJ, Rossouw JE, Chlebowski RT, Anderson GL, Stefanick ML, et al. The Women’s Health Initiative Randomized Trials and Clinical Practice. JAMA [Internet]. 2024 May 1.

To learn more about Mastering Fat Loss After Age 35 you can email Coach Rose at hello@coachrosepeterson.com and we will send you a free training.

Rose Peterson is a Certified Personal Trainer, Certified Nutrition Coach and Founder of RP Fitness & Nutrition. Since 2017, she has helped clients locally and remotely all over the world, reach their health and fitness goals while also creating structure, consistency, and healthy habits for lifelong success. To learn more about working with Coach Rose, visit www.coachrosepeterson.com. For your complimentary consultation you can email Coach Rose at hello@coachrosepeterson.com