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Menopause and Oily Fish: The Benefits

Many of us are becoming increasingly conscious of how much meat we consume, which is seeing us opt for more meat-free and plant-based meals as part of our diets. But how much fish do you tend to eat?

Fish can be a much leaner choice than red meat, and oily fish in particular - a category that includes the likes of tuna, sardines, mackerel and salmon - can be particularly good for us, as it’s naturally rich in multiple B vitamins, as well as vitamin D.

Oily types of fish also have a high omega 3 fatty acid content, which is believed to play a role in boosting the number of antioxidants found in the body, helping to keep it healthy.

With this in mind, could eating oily fish be a good option during menopause to help with managing symptoms? Let’s take a look.

The Menopause and Oily Fish Consumption

Last year, research carried out at the University of Leeds found that women who ate a portion of oily fish every day tended to go through menopause around three years later than the average age for menopause. In contrast, it was found that women who ate refined carbohydrates daily typically went through menopause 18 months before the average age.

Co-author of the study Janet Cade stated: “The age at which menopause begins can have serious health implications for some women. A clear understanding of how diet affects the start of natural menopause will be very beneficial to those who may already be at risk or have a family history of certain complications related to menopause.”

This could be due to the high omega 3 fatty acid and vitamin content of oily fish in part, but it’s likely that these women may be leading a healthier lifestyle overall, taking in more important nutrients and possibly exercising regularly too, which could help with easing symptoms.

It’s not enough to simply eat battered fish, but to eat it as part of a healthy lifestyle, such as the Mediterranean diet, which is known for its myriad health benefits, including lowering the risk of type 2 diabetes and cardiovascular disease.

However, any diet low in spice, caffeine and alcohol could potentially help with easing hot flushes and menopause-related sleep problems, so it’s important to bear this in mind when assessing your diet.

There is even some evidence to suggest that eating oily fish regularly could help to ward off the development of degenerative conditions such as Alzheimer’s, which raises the question of whether it could ease the so-called brain fog that can be associated with menopause.

What’s more, oily fish is a great source of protein, which can help with keeping your hair, skin and nails healthy - you might need an extra hand with this during menopause, especially when you’re in the perimenopause stage.

Other Vitamin Sources to Help Menopause Symptoms

Oily fish is naturally rich in vitamins, with vitamin D helping to keep bones healthy and strong, reducing the risk of osteoporosis, while B vitamins can assist with everything from keeping your brain functioning normally to strengthening your hair and nails.

If you don’t eat fish, dislike it, or struggle to fit it into your diet every day, there are still other ways to consume vitamins that could help you with managing your menopause symptoms. Some menopause supplements contain them, due to the benefits they can have for managing symptoms.

Femarelle® supplements contain different vitamins designed to help with different symptoms. For example, Femarelle® Rejuvenate contains vitamin B2, which may help you to sleep better during perimenopause, and Femarelle® Recharge features vitamin B6 to regulate hormonal activity, psychological function and metabolism.

Meanwhile, Femarelle® Unstoppable contains vitamin D to help you with managing your osteoporosis risk in post-menopause.

In addition, all of the Femarelle® supplements include DT56a, a soy derivative that can mimic the effects of oestrogen in the body, potentially providing relief from a whole range of menopause symptoms.

Natural menopause supplements are designed to be taken as part of a healthy lifestyle, so make sure you’re thinking about this as a whole during menopause.

Shop the full Femarelle® collection available from Menopause Supplements here.

Sources:

https://www.telegraph.co.uk/news/2018/04/30/oily-fish-could-delay-menopause-three-years/

https://www.nutrition.org.uk/healthyliving/lifestages/menopause.html

https://modalitypartnership.nhs.uk/self-help/livewell/topics/superfoods/is-oily-fish-a-superfood

https://www.bbc.co.uk/news/health-43948399