Frederic Melton
Cheese is a dairy product that is a great source of protein and calcium. However, cheese consumption may have different effects on individuals during menopause. While some studies suggest that dairy might help with bone density, others indicate that it could exacerbate certain menopausal symptoms. Additionally, weight gain is common during menopause, and cheese consumption may impact weight change during this period. Therefore, it is important to consider the potential effects of cheese consumption during menopause and make informed decisions about dietary choices.
| Characteristics | Values |
|---|---|
| Cheese impact on menopause | Studies show that higher intake of total and low-fat dairy is associated with lower menopausal symptoms. However, there are concerns about its potential to exacerbate certain menopausal symptoms. |
| Cheese as a source of nutrients | Cheese is a source of protein, calcium, magnesium, and B vitamins, which are essential for maintaining bone health and preventing fractures, especially in postmenopausal women. |
| Weight change | Dairy consumption may impact weight change during menopause, and different types of dairy may have varying effects. |
| Menopausal timing | Dairy contains hormones and growth factors that can potentially influence menopausal timing. Studies suggest that higher intake of low-fat dairy is associated with a later age at natural menopause. |
| Alternatives to cheese during menopause | During menopause, it is recommended to focus on whole foods that provide natural sweetness, such as fresh fruits, vegetables, whole grains, and lean proteins. |
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What You'll Learn
Weight gain and obesity
Weight gain during menopause is a common occurrence. Dairy consumption may impact weight change during this time, and different dairy foods may have different effects. For instance, a study categorised women into three groups of reported intakes of total dairy, yoghurt, milk, and cheese. It found that the weight change trends for yoghurt, cheese, and milk were similar, and these were adjusted for each other.
Another study found that higher total dairy intake was related to lower somatic and psychological scores, and higher intake of low-fat dairy was associated with lower somatic, psychological, and total scores. This indicates that regular consumption of low-fat dairy may be beneficial in improving somatic and psychological symptoms of menopause.
However, it is important to note that total high-fat dairy intake, calculated from reported intake of whole milk, cream, sour cream, ice cream, cream cheese, other cheese, and butter, was not associated with menopause timing. Instead, among women under 51 years of age, more frequent consumption of low-fat dairy and skim milk, but not high-fat dairy or whole milk, predicted a later age at natural menopause.
Therefore, while cheese and other dairy products are great sources of protein and calcium, they may impact weight gain and obesity during menopause. It is recommended to focus on low-fat options and harder varieties of cheese, like Parmesan, which contain more calcium and are naturally lower in lactose.
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Nutritional value
Dairy foods, including cheese, are rich sources of protein, calcium, magnesium, and B vitamins. These nutrients are essential for maintaining bone health and preventing fractures, especially in postmenopausal women. Calcium, for instance, is crucial in preventing severe menopausal symptoms, and cheese is a good source of calcium.
However, the relationship between cheese consumption and menopause is complex. While dairy products provide important nutrients, they can also contain hormones and growth factors that may influence menopausal timing. For instance, milk consumption has been linked to elevated plasma oestradiol concentrations in postmenopausal women. Additionally, weight gain during menopause is common, and different dairy foods may have varying effects on weight change. Cheese, in particular, has been associated with weight gain, and consuming large amounts of cheese may contribute to obesity during menopause.
Consuming low-fat dairy products may be beneficial for women during menopause. Studies suggest that higher consumption of low-fat dairy is associated with lower menopausal symptoms and a later age at natural menopause. Therefore, opting for low-fat cheeses may be a healthier choice.
It is worth noting that individual tolerance to cheese and other dairy products may vary during menopause. Some women may find that dairy triggers certain symptoms, so keeping a food diary to identify any patterns is advisable. Additionally, flavoured cheeses may contain added sugars or artificial sweeteners, which can cause issues during menopause and negatively affect taste preferences and cravings.
In conclusion, while cheese can provide valuable nutrients during menopause, it is important to be mindful of the type and amount consumed. Opting for low-fat, harder varieties of cheese, such as Parmesan, may be a healthier choice, as they tend to have higher calcium content and lower lactose levels.
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Menopausal timing
Several studies have examined the association between dairy consumption and menopausal timing. One study found that women who consumed more low-fat dairy products had a later onset of natural menopause. Specifically, women who consumed more than three servings of low-fat dairy per day reported reaching natural menopause 3.6 months later than those who consumed no low-fat dairy. This delay was also observed in women who consumed skim milk, with a positive correlation between skim milk intake and a later age at natural menopause.
The impact of dairy consumption on menopausal timing may be attributed to the hormones and growth factors present in dairy products. Milk consumption, for example, has been linked to elevated plasma oestradiol concentrations in postmenopausal women. Additionally, dairy foods are rich sources of protein, calcium, magnesium, and B vitamins, which are essential for maintaining bone health and may also influence menopausal timing.
However, it is important to note that the relationship between dairy consumption and menopausal timing is complex and may vary among individuals. While some studies suggest that dairy may delay menopause, other factors such as weight change during the menopausal transition may also come into play. Weight gain during menopause is common, and dairy consumption may impact weight change during this period. Different dairy foods, such as yogurt, cheese, and milk, may have varying effects on weight change and overall health during menopause.
In conclusion, while dairy consumption may influence menopausal timing, it is just one of many factors that contribute to the timing of menopause. Additional factors such as genetics, overall diet, and lifestyle choices also play a significant role. Further well-designed experimental investigations are warranted to confirm the complex relationship between dairy intake and menopausal timing.
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Menopausal symptoms
While cheese is not explicitly mentioned in the sources, dairy products are discussed in relation to menopausal symptoms. Dairy foods are rich sources of protein, calcium, magnesium, and B vitamins, which are key nutrients for maintaining bone health and preventing fractures, especially in postmenopausal women. However, some studies have shown that dairy consumption may impact weight change during menopause, and different dairy foods may have varying effects.
One study found that higher total dairy intake was related to lower somatic, psychological, and total MRS scores, indicating a potential link between dairy consumption and reduced menopausal symptoms. Specifically, higher consumption of low-fat dairy was associated with improved somatic and psychological symptoms of menopause. This may be due to the hormones and growth factors present in dairy, which can influence menopausal timing and symptoms.
On the other hand, some sources suggest that dairy can become an issue for some women during perimenopause and menopause, potentially triggering certain symptoms. Digestion can be impacted during this time, and dairy foods can contain high amounts of sugar or artificial sweeteners, which can cause issues during menopause. Additionally, dairy products are often added to prepackaged foods, and lactose or milk powder may be present in unexpected places.
To determine if dairy is affecting your menopausal symptoms, it is recommended to keep a food/symptom diary for a few weeks, recording all dairy consumption and any associated symptoms. This can help identify patterns and determine if reducing dairy intake improves symptoms.
It is important to note that limited data links dietary intake to menopause-related symptoms, and further well-designed experimental investigations are warranted to confirm the impact of dairy consumption on menopausal symptoms.
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Alternative calcium sources
While cheese and other dairy products are great sources of calcium, there are plenty of non-dairy foods that can provide you with the calcium you need.
For instance, calcium can be found in both plant and animal sources. These include sardines, seeds, and leafy greens, among others. Sardines, in particular, contain an impressive 351 mg of calcium. Leafy greens such as collard greens provide a substantial 268 mg of calcium, and the body can absorb the mineral more efficiently due to their low level of oxalates.
Seeds are nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, chia, and sunflower seeds. One tablespoon (9 grams) of poppy seeds provides 127 mg of calcium, or 10% of the recommended Daily Value (DV). Chia seeds are also a good option, as they can be added to smoothies, oatmeal, or yogurt. However, it is important to choose raw, unsalted sunflower seeds, as sunflower seeds can contain high amounts of added salt, which depletes the body's calcium levels.
Soy products are another good source of calcium. One cup of fortified soy milk contains about the same amount of calcium as cow's milk. Soy milk is also rich in vitamin D and has less saturated fat than whole milk. Tofu is also an excellent source of calcium, although the amount varies depending on the firmness and brand.
Other alternatives to cheese for calcium include almonds, broccoli rabe, kale, and goat's milk.
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Frequently asked questions
Cheese is not necessarily bad for menopause, but it may depend on the type of cheese and the individual's specific menopausal symptoms and health. Some studies suggest that consuming low-fat dairy products may delay natural menopause and help with bone density. However, high-fat dairy intake may be associated with menopausal symptoms.
Low-fat cheeses include cottage cheese and skim or low-fat cottage cheese.
High-fat dairy intake has been linked to menopausal symptoms, particularly weight gain during the menopausal transition. Cheese is a source of fat, and reducing high-fat dairy intake may help mitigate weight gain during menopause.
Cheese is a good source of protein and calcium, which are essential for maintaining bone health and preventing fractures, especially in postmenopausal women.
Yes, if you are concerned about the potential impact of cheese on your menopausal symptoms, you can consider alternative sources of calcium. Sardines, canned salmon with edible bones, kale, bok choy, and almonds are excellent sources of calcium. Additionally, plant-based milk alternatives and cereals are often fortified with calcium.
