Nutrition Matters in Menopause

Women in their forties and beyond can begin to experience lower levels of progesterone and estrogen leading to a host of issues. One of those issues is the loss of lean muscle, which alongside lower bone density can cause frailty in non-active menopausal women and can lead to increased risk of falling and osteoporosis.

It was once believed in the research community was that this population needed to increase their protein intake, however, in a narrative review of 36 randomized control trails, it was discovered that:

Increased intake of protein through whole foods or protein powder did not increase lean muscle.

Instead, the studies suggest that the current Recommended Daily Allowance is sufficient for menopausal, nonactive women.

Can the Mediterranean Diet Help?

With the loss of muscle and bone density seen in menopausal and post-menopausal women, also comes with an increase in adipose tissue, insulin resistance, inflammation and oxidative stress. The Mediterranean Diet (MD) has proven to be an effective dietary model. It has been associated with higher bone mineral density, decreased insulin resistance, and increased muscle mass in menopausal and post-menopausal women. Additionally, the consumption of starches low on the Glycemic Index like bulgar, chickpeas, or lentils commonly found within the Mediterranean Diet have been shown to decrease total body fat mass.

As well as the consumption of low-GI whole-grains, common MD staples such as nuts, fruits, olive oil, moderate consumption of fish and limited amounts of red meat and sweetened beverages have shown to encourage some positive physiological benefits.

From the MD, menopausal women have increased levels of vitamins C and E as well as polyphenols for lowering oxidative stress and inflammation, higher levels of beta-carotene for bone formation and magnesium for increased energy metabolism and muscle function.

You do not have to follow the Mediterranean Diet strictly to see results. You can experiment with components of the MD to see what works for you. You are a unique individual so your nutrition should be too!

References:

Silva, T.R.D., Martins, C.C., Ferreira, L.L. & Spritzer, P.M. (2019). Mediterranean diet is associated with bone mineral density and muscle mass in postmenopausal women. Climacteric, Apr; 22(2):162 – 168. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30661407/

Silva, T.R.D, Oppermann, K., Reis, F.M., & Spritzer, P.M. (2021). Nutrition in menopausal women: A narrative review. Nutrients, Jul; 13(7):2149. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/