“Eating Only Fish Won’t Solve It”… Diet to Control Menopausal Inflammation

Dong-A Ilbo emphasizes that managing health during menopause requires a fundamental shift in dietary habits, moving beyond a mere reliance on health supplements. Dr. Stacey Henigsman of the American Medical Women's Association highlights that menopause brings significant changes, including decreased muscle mass and bone density, making strategic nutrient intake essential. The publication stresses that protein should be consumed in three divided portions throughout the day, rather than in a single large meal, to boost metabolism and prevent age-related weight gain. Incorporating protein sources like peanut butter on toast, grilled salmon or chicken in salads, and legumes in the evening is recommended.

Beyond protein, the article points to the importance of omega-3 fatty acids and dietary fiber. While fatty fish are beneficial, omega-3s can also be obtained from sources like flaxseed, avocados, and walnuts. These fats help reduce inflammation and alleviate menopausal mood swings. Fiber, found in apples, broccoli, and whole grains, aids in digestion, promotes satiety, and helps control appetite, while also offering protection against heart disease and stroke. The publication also reiterates the critical role of calcium and Vitamin D in maintaining bone health, suggesting low-fat dairy and leafy greens for calcium, and tuna for Vitamin D. Conversely, refined carbohydrates like white bread and sugary foods, along with saturated fats, can exacerbate menopausal symptoms and should be limited.

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Menopause is a time when muscle mass and bone density decrease rapidly due to hormonal changes, so strategic nutrient intake is essential to maintain health.

Crucially, Dong-A Ilbo underscores that these dietary recommendations should be personalized. Dr. Henigsman advises consulting a healthcare professional or a nutritionist to determine the appropriate intake levels tailored to individual needs. This approach ensures that dietary changes are effective and safe, addressing the specific health concerns associated with menopause. The article's focus on a holistic, food-centric approach reflects a growing understanding in South Korea of the intricate link between diet and long-term health, particularly for women navigating the complex physiological changes of menopause.

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It is essential to consult a doctor or nutritionist before changing your diet to determine the appropriate intake for my body.