Low-Fat Diet Linked to Fewer Menopausal Symptoms

A new study suggests that losing weight while on a low-fat diet may reduce symptoms such as hot flashes and night sweats in postmenopausal women.

Menopause begins naturally when the ovaries start making less estrogen and progesterone, the hormones that regulate menstruation. The process usually begins in a woman's late 30s. By that time, fewer potential eggs for fertilization are found in the ovaries each month, and ovulation is less predictable. Progesterone (the hormone that prepares the body for pregnancy) levels drop and fertility declines. These changes are more pronounced in the 40s, as are changes in menstrual patterns. The woman's period may become longer or shorter, heavier or lighter, and more or less frequent. Eventually, the ovaries cease to function and there are no more periods. It is possible, but very unusual, to menstruate every month right up to the last egg is released, although a gradual tapering off is more common. Symptoms associated with menopause include hot flashes and/or night sweats; trouble sleeping; vaginal dryness; mood swings; trouble focusing and, less commonly, hair loss on the head but increased hair on the face. About 85 percent of women experiencing menopause will have hot flashes.

In a new study, researchers analyzed data on 17,473 postmenopausal women 50-79 years-old from the Women's Health Initiative Dietary Modification trial to evaluate the effects of a low fat diet rich in whole grains and fruit and weight loss on menopausal symptoms, such as night sweats and hot flashes. None of the women included were taking hormone therapy.

The researchers found that women maintaining a diet low in fat and high in whole grains and fruit were significantly more likely to eliminate menopausal symptoms when compared to a control group. Furthermore, women who lost at least 10 pounds or 10 percent of their body weight were significantly more likely to eliminate menopausal symptoms when compared to those who did not lose weight.

The authors concluded that losing weight while on a low-fat diet rich in whole grains and fruit may reduce menopausal symptoms. Additional research is warranted.

Many integrative therapies have been studied for their effects on menopausal symptoms. Foods rich in phytoestrogens may help alleviate symptoms of menopause, such as vaginal dryness, burning, itching, painful intercourse and decreased interest in sex. Additionally, black cohosh is a popular alternative to prescription hormonal therapy for the treatment of menopausal symptoms. Initial human research suggests that black cohosh may improve some symptoms for up to six months. However, the current evidence is mixed and more studies are needed to make a strong conclusion.

For more information about integrative therapies menopausal symptoms, please visit Natural Standard's Comparative Effectiveness Database.

For more information about low fat diets, please visit Natural Standard's Health & Wellness Database.

Comments

[SB]

Although I have never heard of this before, I am not surprised by this. I think people that eat healthy, low fat diets, are in general healthier than people who do not. It makes sense that their bodies would adapt better and respond easier to a stressful situation.

[SS]

This is a great study. So many women out there are looking for alternative ways to deal with menopause. They do not want to turn to prescription options and often come into the pharmacy asking what over the counter they can buy. Now along with a few herbs I can recommend a simple change in their diet, which could result in them having few symptoms.

[ks]

This is great information. Menopause can be a very stressful, uncomfortable time for a woman and symptoms often last years. I know several women who have recently be going through this, so I will be sure to pass this information along! This is a great, healthy alternative to taking prescription medications, such as hormones and not only can help with these nasty symptoms but will also promote a healthy lifestyle all around!

[nh]

Menopause is a stressful time for many women, as it may be interpreted as a "transitional" stage to becoming less of a woman. Not only does the psychological part play a role, but the hot flashes, vaginal dryness, and weight gain do not help make the process less miserable. Low-fat diet rich with whole grains and fruits would benefit menopausal symptoms, and promote healthier food choices and hopefully easier weight management as well.

[nh]

I have not nor will I ever go through menopause but I have seen its effects so I am sure that many women would be willing to do anything to lessen its symptoms. The fact that all you have to do is eat a low fat diet seems like an easy solution. Hopefully more studies will back these results up so that it is a big headline grabber. Many women (and men) already need to eat a lower fat diet for many other health benefits but they do not. Maybe an added benefit will push people to do this.

[NA]

The nutrition we gain from the foods we eat seems to be linked to many body processes, so the results of this new study aren’t too surprising to me. The types of foods we choose to consume may not always be the best. Most people could probably benefit from a diet rich in whole grains and fruit, even if they are not in the menopausal life stage. Weight loss is an added bonus to those women who experienced lessened menopause symptoms from this low fat diet.

[ee]

I read somewhere that very low weight females either lack or have irregular periods due to hormonal imbalances which are due to their low body fat content. I don't quit understand that concept of low body fat content and hormone regulation. I guess since our society is considered very overweight, for the ladies, if menopause occurs naturally anyways, why not lose weight earlier in your life and avoid the hot flashes that accompany menopause at a later age?

[AR]

What a great alternative to try for someone who prefers a non pharmacological or homeopathic/natural treatment. Weight loss has many benefits and it is great that we can potentially add a reduction in menopausal symptoms to the list! Weight loss has been linked to a reduced risk of diabetes, lowered blood pressure and even improvements in those with sleep apnea. As those have mentioned, there are great recipes on the Natural Standard website that are low fat and rich in both whole grains and fruit.

[CP]

Check out the "Summer Grilled Chicken Salad" in Natural Standard's recipe database. It's low in fat yet has that delicious summer taste you crave. This meal not only fits your healthier lifestyle choice but its summer flavors also help to salvage the last bit of summer!

[AS]

This is an interesting study. I would like to know what % of the patients studied were overweight and to what extent (i.e.. obesity). If your overweight/obese, losing helps curtail the symptoms of many diseases because your body is healthier overall. Eating healthy by adding whole grains and fruits and vegetables to your diet is the best way to achieve and maintain a healthy weight. With the prevalence of obesity and all of the quick fix diets that are out there it is great to see more and more data to support healthy weight loss. NS's Health & Wellness database is great to look at common diets and what evidence is behind them.

[LindaB]

PCO, I agree with you, but remember that complementary and alternative treatments may also cause side effects. An unbiased database such as Natural Standard can help both consumers and health practitioners to set realistic expectations about using natural and/or alternative products.

[gwanbobmuga-gdc]

Hormonal changes in the body during menopause have an effect on muscle growth. The question is, what can we do to neutralize this effect? A good dietitian will likely suggest adopting a healthy lifestyle. There is actually no diet that works the same for all menopausal women. By making a few changes to your eating habits, it is possible to loss a pound in a week and keep it off. Avoid processed foods and incorporate natural ingredients, such as whole grains, vegetable and lots of fruits in your diet.

[Scooby]

Just another reason why eating healthy can benefit an individual, in this case a woman of middle-age. Incorporating more fruits and vegetables will not only add to a healthy diet, but will introduce phytoestrogens into your diet as well, which have been shown to have clinical efficacy in with menopausal symptoms. Phytoestrogens, from the mean of the word, are "plant estrogens" that are complex polyphenols that have similar effects of endogenous estrogen, but to a lesser degree.

However, even with their benefit to menopausal symptoms, there are still side effects that should be considered with supplementation and a health-care provider should be contacted, preferably your doctor, before taking phytoestrogens in excess. It is proposed that they are likely safe when consumed in amounts commonly found in the foods.

[LindaB]

It seems like with all the information available nowadays on the adverse effects of overweight and obesity, women would want to be on a low-fat diet anyway...I clicked on the "Health and Wellness" link at the bottom of this article and found a myriad of helpful information.

[SMK]

It is nice to know that there is some solid evidence on how diet can affect menopausal symptoms. I am a vegetarian, which automatically makes it easier for me to consume a low fat diet rich in whole grains and fruit. Even though I wasn't trying to lose weight, I lost 20 pounds in 8 months when I started my vegetarian lifestyle as well. Many of my vegetarian friends have given testimonial that their menstrual cycles are shorter and lighter and that their PMS associated symptoms are less severe. I wonder if diet can affect other feminine hormonal issues like it appears to with my friends.

[CHD]

I wonder if the type of vegetable or fruit has anything to do with decreasing the symptoms of menopause. I think it would be interesting to see if there is a separate relationship with the decrease of symptoms and weight loss, especially with the mood disorders. Diet is linked so strongly with our health.

[UP]

This is interesting! Fruits and grains contain lignans, which are phytoestrogens. Phytoestrogens are known for their estrogenic activities in the body, which is similar to hormone replacement. While they were not giving patients hormone replace therapy, the patients were supplementing the decrease estrogen in their foods.

[e]

This is really interesting, but not all that surprising for me. Many people don't realize that the food we eat and how we feel are directly linked. This area is especially important given the disadvantages of hormone replacement therapy and the lack of good alternatives for menopausal symptoms.

[TO]

This is great news since the majority of women suffer from some form of menopausal symptoms including hot flashes, a decrease in libido and mood changes. It would be great if eating a low-fat diet could help relieve some of these menopausal symptoms. I wonder, however, if the decrease in symptoms was seen solely because of the weight loss. Could this be true for menopausal women who are following a different diet but shedding just as many pounds?

[CC]

I have an interest in women experiencing menopausal symptoms with a history of breast cancer. I did a quick search using the Comparative Effectiveness database to gain more information about phytoestrogens and black cohosh. I found phytoestrogens received an evidence grade B (meaning there is good scientific evidence for their use in menopause). Upon further investigation, I found if someone has a history of estrogen driven breast cancer, they would want to avoid phytoestrogens. On the other hand, black cohosh received an evidence grade of C and there is unclear evidence whether it can be used in breast cancer patients. I’m interested to learn more about these natural medicines, as well as options for menopause symptom relief in breast cancer patients.

[PCO]

If more studies support the result of this study, women may be in a better place when it comes to menopause. Menopause affects women’s quality so they often times turn to prescription medications to help with the menopausal symptoms. However, those prescription medications have side effects and should not be used long term. It’ll be interesting to see what other researchers have found.