Frederic Melton
Perimenopause is associated with an increased risk of several chronic diseases, including cardiovascular disease, insulin resistance, type 2 diabetes, and osteoporosis. However, these risks can be mitigated through lifestyle modifications, particularly dietary changes. Calcium-rich foods like dairy products are recommended to support bone health during perimenopause. Cheese, specifically cottage cheese, is a good source of protein and calcium, which are essential for maintaining bone health and muscle mass during perimenopause. It is also low in fat and calories, making it a healthy option for weight management, a common concern during this life stage. Additionally, cheese contains tryptophan, which has been linked to improved sleep quality, a common issue during perimenopause. While cheese can be a beneficial part of a perimenopause diet, it should be noted that individual dairy foods may have varying effects on weight change, and overall diet quality is crucial in maintaining health during this transitional period.
| Characteristics | Values |
|---|---|
| High protein content | Supports muscle maintenance and bone health |
| High calcium content | Supports bone health |
| Contains other essential nutrients | Vitamin B12, phosphorus, selenium, vitamin D, and potassium |
| Low in fat and calories | Can help manage weight during perimenopause |
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What You'll Learn
Cheese is a source of calcium, which is important for bone health
Perimenopause is a period of hormonal changes that can cause both somatic and psychological symptoms. During this time, women may experience hot flashes, night sweats, headaches, joint pains, and other uncomfortable symptoms. Weight gain is also common during the menopausal transition, and different dairy foods may have different effects on weight change.
While menopause is linked to an increased risk of several chronic diseases, consuming certain foods may help reduce symptoms and ease the transition. Calcium-rich foods are recommended to support bone health, as hormonal changes during perimenopause can increase the risk of bone loss. Cheese is a source of calcium, which is important for bone health. In addition to calcium, cheese contains phosphorus, potassium, magnesium, and vitamins D and K, all of which are essential for bone health. Vitamin D, in particular, is critical for the proper absorption of calcium.
Dairy products, including cheese, have been linked to improved bone density in postmenopausal women. A 2017 study found that women who consumed more dairy and animal protein had significantly higher bone density than those who consumed less. Additionally, eating dairy protein was linked to an 8% lower risk of hip fracture in adults over 50.
Cottage cheese, in particular, is a good source of calcium and protein, making it beneficial for maintaining bone health and muscle mass during perimenopause. It is typically low in fat and calories, making it a healthy choice for weight management during this time.
In summary, cheese is a source of calcium, which is important for bone health, especially during perimenopause when bone loss can be a concern. Including cheese, specifically cottage cheese, in the diet can help support bone health and overall health during perimenopause.
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Dairy products may help improve sleep
Perimenopause is a period of hormonal changes, which can cause both somatic and psychological symptoms. During this time, women may experience hot flashes, night sweats, headaches, and joint pains. Weight gain is also common, and maintaining a healthy weight can help alleviate some of these symptoms.
Dairy products, such as milk, yogurt, and cheese, are rich in calcium, phosphorus, potassium, magnesium, and vitamins D and K. These nutrients are essential for bone health, especially during perimenopause when the risk of osteoporosis increases due to declining estrogen levels. Dairy consumption may also help prevent weight gain during perimenopause, although individual dairy foods may have different effects. For example, increasing yogurt intake has been associated with lower weight gain, while higher milk consumption has been linked to an increased risk of obesity, especially in less active women or those with an overall less healthy diet.
In addition to supporting bone health and weight management, dairy products may also help improve sleep during perimenopause. A 2023 review found that dairy products contain the amino acid tryptophan, which helps people fall asleep and stay asleep. Tryptophan is also found in sea fish (like codfish), shellfish, algae, eggs, soy, sesame seeds, sunflower seeds, pumpkin seeds, and yeast. Maintaining a regular eating schedule is also important for keeping a healthy sleep cycle during perimenopause.
While dairy products can be beneficial, it's important to note that individual dietary needs may vary, and some women may need to limit or avoid certain foods. For example, added sugars, high sodium levels, caffeine, and alcohol can trigger menopause symptoms. It's always a good idea to consult with a healthcare professional or dietitian to determine the best dietary approach for managing perimenopause symptoms.
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Cheese contains vitamin D, which helps with calcium absorption
Calcium-rich foods are essential during perimenopause to support bone health and prevent bone loss. Cheese is a good source of calcium and vitamin D, which is crucial for calcium absorption.
Vitamin D plays a vital role in bone health. During perimenopause, hormonal changes can increase the risk of bone loss. Incorporating calcium-rich foods like cheese can help support bone health and prevent osteoporosis.
Cheese, along with other dairy products, contains vitamin D, which is essential for the body's absorption of calcium. Vitamin D ensures that calcium is effectively absorbed and utilised by the body, thereby enhancing bone health. This is particularly important during perimenopause when the risk of osteoporosis increases due to declining estrogen levels.
In addition to its calcium content, cheese also contains other essential nutrients like vitamin B12, phosphorus, and selenium. These nutrients support various bodily functions, including metabolism and immune function. Cheese is also a good source of protein, which is crucial for maintaining muscle mass and preventing muscle loss during perimenopause.
While cheese can be a beneficial part of a perimenopause diet, it is important to note that individual dairy foods may have different effects on weight change. Some studies suggest that yogurt is associated with lower weight gain, while others find no association between weight change and cheese consumption. Overall, a balanced diet that includes calcium-rich foods like cheese and vitamin D-rich foods can help support bone health and overall well-being during perimenopause.
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Cheese is a source of protein, which can help maintain muscle mass
Perimenopause is associated with an increased risk of several chronic diseases, including cardiovascular disease, insulin resistance, type 2 diabetes, and osteoporosis. These risks can be mitigated by adopting a healthier lifestyle. Dietary changes are an important aspect of managing perimenopause symptoms and improving overall health during this life stage.
Cheese is a good source of protein, which is crucial for maintaining muscle mass. During perimenopause, hormonal changes can lead to a decrease in muscle mass, and including protein-rich foods like cheese in the diet can help counteract this muscle loss. Maintaining muscle mass is essential for overall strength and energy levels, which can be affected by the hormonal fluctuations of perimenopause.
In addition to protein, cheese also contains calcium, which is essential for bone health. Perimenopause increases the risk of bone loss and osteoporosis due to declining estrogen levels. By incorporating calcium-rich foods like cheese into their diet, individuals can support bone health and reduce the risk of osteoporosis.
Furthermore, cheese contains other essential nutrients like vitamin B12, phosphorus, and selenium, which support various bodily functions. Phosphorus and vitamin B12 are important for maintaining energy levels, while selenium contributes to immune function and the health of the skin and hair.
While cheese can be a beneficial source of protein and other nutrients during perimenopause, it is important to consider overall dietary patterns and individual needs. Some individuals may have specific dietary restrictions or preferences that should be taken into account when incorporating cheese or other dairy products into their diet. Consulting with a dietitian or nutritionist can help individuals make informed choices about their diet during perimenopause to ensure they are meeting their nutritional needs and supporting their overall health.
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Cheese is low in fat and calories, which can help manage weight
Weight gain is common during the menopausal transition, and maintaining a healthy weight can help alleviate some symptoms of perimenopause, such as hot flashes and night sweats. While some studies suggest that dairy consumption may impact weight change during this critical period, the evidence is mixed. One study found that increasing yogurt intake was associated with significantly lower weight gain over four years, while no such association was found for other dairy products, including cheese. However, another study reported that higher milk consumption was associated with an increased risk of obesity among women with lower AHEI scores, indicating an overall unhealthier diet.
Cheese, specifically cottage cheese, can be a beneficial addition to the diet during perimenopause due to its high protein and calcium content. Protein is crucial for maintaining muscle mass, which can decrease during perimenopause due to hormonal changes. Calcium is essential for bone health, and perimenopause hormonal changes can increase the risk of bone loss. In addition to protein and calcium, cottage cheese contains other essential nutrients like vitamin B12, phosphorus, and selenium, which support various bodily functions, including metabolism and immune function.
Cottage cheese is typically low in fat and calories, making it a healthy choice for those looking to manage their weight during perimenopause. It is a versatile ingredient that can be enjoyed on its own, mixed with fruits or vegetables, or used as a topping for salads and toast. Its mild flavour pairs well with both sweet and savoury dishes, making it easy to incorporate into a variety of meals.
While cheese can be part of a healthy diet during perimenopause, it is important to consider overall dietary patterns and individual needs. Nutritional requirements during perimenopause can vary, and it is always recommended to consult with a healthcare professional or dietitian for personalized advice.
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Frequently asked questions
Cheese is a dairy product that contains calcium, phosphorus, potassium, magnesium, and vitamins D and K, which are essential for bone health. Therefore, cheese can be good for perimenopause as bone loss is a concern during this stage of life. However, there is no association between cheese consumption and obesity risk.
Calcium-rich foods that can be beneficial during perimenopause include dairy products (milk, yogurt), leafy greens (kale, spinach), fortified plant-based milks, tofu, and almonds.
A diet rich in protein, phytoestrogens, fruits, vegetables, whole grains, healthy fats, and dairy products may help reduce menopause symptoms. It is also recommended to limit or avoid added sugars, high sodium levels, caffeine, and alcohol.
