October 2024
Doireann Ní Mhistealla, Research Nutrition Intern
What is Menopause?
Menopause is a natural biological transition marking the end of a woman’s reproductive years. Most women experience menopause between the ages of 45 and 55 years as a natural part of biological ageing. Globally, the mean age of natural menopause is 48.8 years, this occurs due to a significant decline in levels of the hormone oestrogen.
You may find yourself asking – “How does Coeliac Disease Relate to Menopause?” Untreated Coeliac disease can shorten the life span of a woman’s reproductive cycle and can cause early menopause. Studies have shown that women with coeliac disease, especially if it is undiagnosed, often go through menopause as early as their mid-30s. Unfortunately, 70% of people diagnosed with coeliac disease are in fact women. Untreated or undiagnosed celiac disease affects the lining of the small intestine, this affects nutrients absorption, which in turn can affect the timing and experience of menopause.
Menopause is often associated with increased risk of secondary health conditions including obesity, metabolic syndrome, cardiovascular disease and osteoporosis. To reduce the risk factors of these conditions key preventative nutrients are recommended during menopause. These nutrients include Vitamin D, B vitamins, Calcium and Protein.
Bone Health
Both menopause and undiagnosed coeliac disease significantly alter bone mineral density. A decrease in oestrogen production accelerates bone loss, leading to increased risk of osteoporosis and fractures. This is also worrying as people who have untreated or undiagnosed coeliac disease are also predisposed to decreased bone density, the combination of menopause and coeliac disease increases the likelihood of developing osteoporosis at an earlier age. For this reason, it is important to each nutrient requirements to keep bones healthy.
Key Nutrients
Calcium – Calcium is the most important nutrient for bones to remain strong and ability to rebuild, the best sources of calcium are found in dairy products including milk, yogurt and cheese. You should be aiming for 3-4 servings of foods rich in calcium a day.
Vitamin D– Your body needs vitamin D to absorb calcium. The main sources of vitamin D include oily fish, egg yolks and fortified foods such as spreads and breakfast cereals. Unfortunately, Ireland does not receive sufficient Vitamin D from sun exposure alone, and a 15 microgram Vitamin D supplement is recommended from October to March.
Exercise
Weight bearing activities such as walking, yoga or resistance training is important for bone health and encourages rebuilding of bones.
Cardiovascular Disease
Studies have also shown that women who experience menopause at an earlier age can be more prone to cardiovascular issues than women who experience menopause later in life, that’s why early detection and diagnoses of coeliac disease is so important.
The hormonal changes that occur during this time can cause increased cardiovascular risk in the form of higher blood pressure and cholesterol levels. LDL-cholesterol levels, which is often called “bad” cholesterol, can increase and HDL cholesterol levels, which are often called “good” cholesterol, can be slightly lowered.
Lifestyle changes can reduce the risk of cardiovascular disease, lifestyle changes include regular physical activity, eating a well-balanced diet and quitting smoking.
Following a well-balanced diet can help counter perimenopausal and menopausal symptoms and reduce the risk of many chronic diseases.
The following dietary pattern is recommended: Protein sources primarily from plants, nuts, fish, or alternative sources of omega-3 fatty acids; fat mostly from unsaturated plant sources; carbohydrates primarily from whole grains; at least five servings of fruits and vegetables per day; and moderate dairy consumption are recommended.
