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What Postmenopausal Women Should Know

Writer's picture: Clardoon HealthClardoon Health
A group of postmenopausal women.

As we get older, the focus on staying healthy and vibrant becomes even more important, especially for women going through menopause. The journey through menopause can bring its own set of challenges and changes, making it crucial to find the right strategies for maintaining health. While most of the past research has often centred on younger men, recent studies are starting to shed light on what really works for postmenopausal women. This makes new research particularly exciting, as it offers insights tailored specifically to this stage of life.


Here’s a closer look at a recent comprehensive study that dives into various aspects of healthy ageing for postmenopausal women.


How the Study Was Conducted

The Women’s Health Initiative (WHI) is a landmark study focusing on women’s health in the US. It involved over 68,000 postmenopausal women aged 50 to 79 in clinical trials from 1993 to 1998, followed by two decades of observation. This comprehensive review encompasses four major randomised clinical trials:

  • Trial 1: Calcium and Vitamin D Supplements: This trial investigated if calcium and vitamin D supplements could prevent hip fractures, common in ageing women. Participants took 1000 mg of calcium and 400 IU of vitamin D3 daily for seven years. The control group did not take these supplements.


  • Trial 2: Low-Fat Diet: The focus here was on low-fat diets and their impact on breast and colorectal cancer. The diet comprised less than 20% fat, with at least five servings of fruits and vegetables and six servings of grains daily. Participants received dietary coaching while the control group maintained their usual diets.


  • Trials 3 and 4: Hormone Replacement Therapy (HRT): These trials explored whether HRT could reduce the risk of cardiovascular disease, stroke, dementia, and other chronic illnesses. Two variations of HRT were tested: one for women without a uterus and one for those with a uterus.


For Postmenopausal Women: What the Study Found

  • Calcium and Vitamin D Supplements: Overall, calcium and vitamin D supplementation did not significantly reduce hip fractures. However, women who adhered strictly to their supplement regimen showed better preservation of hip bone density and fewer fractures over the age of 60. This suggests that while not essential, supplements might still offer benefits.


  • Low-Fat Diet: Adhering to a low-fat diet did not reduce the incidence of breast cancer, colorectal cancer, or cardiovascular disease. Nonetheless, the group that followed a low-fat diet had a lower mortality rate from breast cancer, suggesting better outcomes if they did develop the disease.


  • Hormone Replacement Therapy (HRT): HRT did not prevent chronic diseases as previously hoped. However, it remains a useful treatment for managing menopause symptoms like hot flashes and night sweats, provided there are no contraindications.


What’s In It For You?

  1. Supplements: Helpful but Not EssentialThe evidence indicates that while calcium and vitamin D supplements are not critical, they might offer benefits. The recommended daily allowance for calcium (1200 mg) and vitamin D (600 to 800 IU) can be met through a combination of diet, sun exposure, and supplements. It’s wise to focus on dietary sources of these nutrients and consult with healthcare providers regarding supplementation.


  2. There’s No One-Size-Fits-All DietThe low-fat diet was the focus of this study, but today’s dietary recommendations might lean towards Mediterranean, plant-based, or minimally processed diets. The key takeaway is that there is no singular "best" diet. For postmenopausal women and everyone else, it’s crucial to find a diet that aligns with personal goals, preferences, lifestyle, and cultural values, prioritising consistency over perfection.


In summary, while this study offers valuable insights into postmenopausal health, it’s essential to tailor health strategies to individual needs. A balanced approach to diet and supplements, informed by personal goals and preferences, can support healthier ageing and overall well-being.


Looking to personalise your approach to healthier ageing? Schedule a free consultation with a health coach today for expert advice on diet and supplements. You can also visit this link for essential nutrition to support your journey.


References:


Manson JE, Crandall CJ, Rossouw JE, Chlebowski RT, Anderson GL, Stefanick ML, et al. The Women’s Health Initiative Randomized Trials and Clinical Practice. JAMA [Internet]. 2024 May 1.


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