Why Cholesterol Rises During Menopause and How to Adapt Your Diet
This article explores the often-overlooked metabolic changes associated with menopause, particularly the rise in cholesterol levels due to declining estrogen. While hot flashes and weight gain dominate discussions, nutritionist Carla Romagosa highlights how hormonal shifts increase insulin resistance, promote abdominal fat accumulation, and negatively impact lipid profiles. The piece emphasizes that maintaining habits from younger years is insufficient; instead, women must adapt their lifestyles to support their changing bodies. Romagosa outlines a strategic dietary approach focused on three pillars: quality protein to preserve muscle mass and regulate appetite, healthy fats for hormonal and brain health, and fiber-rich plant foods to support the microbiota. Specific recommendations include consuming phytoestrogen-rich foods like soy and flax, ensuring adequate magnesium and tryptophan intake for mood and rest, and maintaining proper hydration to mitigate hot flashes. The core message advocates for a consistent anti-inflammatory diet rather than seeking miracle cures. By increasing protein intake and choosing the right types of carbohydrates, women can better manage symptoms, protect bone density, and improve overall quality of life during this transitional phase.
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Why Cholesterol Rises During Menopause and How to Adapt Your Diet
This article explores the often-overlooked metabolic changes associated with menopause, particularly the rise in cholesterol levels due to declining estrogen. While hot flashes and weight gain dominate discussions, nutritionist Carla Romagosa highlights how hormonal shifts increase insulin resistance, promote abdominal fat accumulation, and negatively impact lipid profiles. The piece emphasizes that maintaining habits from younger years is insufficient; instead, women must adapt their lifestyles to support their changing bodies. Romagosa outlines a strategic dietary approach focused on three pillars: quality protein to preserve muscle mass and regulate appetite, healthy fats for hormonal and brain health, and fiber-rich plant foods to support the microbiota. Specific recommendations include consuming phytoestrogen-rich foods like soy and flax, ensuring adequate magnesium and tryptophan intake for mood and rest, and maintaining proper hydration to mitigate hot flashes. The core message advocates for a consistent anti-inflammatory diet rather than seeking miracle cures. By increasing protein intake and choosing the right types of carbohydrates, women can better manage symptoms, protect bone density, and improve overall quality of life during this transitional phase.
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