What foods should I avoid during menopause?

There are many studies documenting the risk of metabolic diseases (such as diabetes, metabolic syndrome), cardiovascular diseases (dyslipidemia, hypertension), breast cancer and osteoporosis in women in the perimenopausal period(1).
Osteoporosis affects one out of three postmenopausal women(2).
As you can guess, there are many products that can help but also many that can have a negative impact on health during this period of life. First of all, it is important to pay attention to the glycemic index of your diet. Products and meals with high glycemic index (GI > 65) should be avoided(3).

What is the glycemic index? It determines the percentage rate of blood glucose increase compared to the increase after consuming the same amount of carbohydrates as pure glucose(4). However, not only the index value itself is important. The crushing and grinding of cereal grains affects the increase of the glycemic index, e.g. corn flakes made from highly processed flour have a high glycemic index. The high temperature and the time of thermal treatment also contribute to the increase of the product GI. The glycemic index of traditionally cooked white rice is 64, while the GI of overcooked rice reaches - 90. Fats slow down the gastric emptying from the digestive tract and thus prolong the digestion and absorption of carbohydrates. Also, the ripening of fruits and vegetables changes their glycemic index.

For example, ripe bananas have a higher glycemic index than ones that are still green. Therefore, your diet should eliminate products made of highly processed flour (white bread), starch products with a low content of dietary fiber (potatoes, white rice) and foods with a high content of easily digestible carbohydrates (sweets, cakes, cookies, sweetened beverages)(5). The diet should also be low in salt because its excess contributes to the development of hypertension and swelling. According to current recommendations, adults should consume less than 5 grams of salt. Therefore, you should avoid: processed food, baking powder, bouillon cubes, instant soups, salty snacks like pretzels, popcorn or chips, bacon, smoked fish and meat, pickled and canned vegetables and fruits. You should also avoid adding salt to meals(6).

Due to a higher risk of cardiovascular diseases, you should pay attention to the type of fat you are consuming. Saturated fats and trans fatty acids ought to be avoided. Therefore, products that should be limited or even excluded from the diet are: fatty beef, pork, lamb, poultry with skin, sausages, butter, cream, lard, palm oil, coconut oil - due to high levels of saturated fatty acids and solid cooking margarine (stick or tub), cookies and cakes made with solid cooking margarine, microwave popcorn, crackers, fast food, instant soups, frozen pizza- due to high amounts of trans fats(3).

In the menopausal age, the risk of osteoporosis significantly increases, hence an adequate supply of calcium in the diet is essential. It is believed that consumption of high doses of caffeine every day can factor development of osteoporosis, affect the process of bone healing and contribute to fractures. In people who consume small amounts of calcium, caffeine eliminates calcium and magnesium from the body. The diet should therefore eliminate coffee and other drinks containing caffeine such as soda and energy drinks(7). In conclusion foods with high glycemic index, high amounts of salt, saturated fatty acids, trans fatty acids and caffeine should be avoided during menopause.

KEY EEMENTS TO REMEMBER
What should you avoid :
·      High glycemic index products
·      High amounts of salt
·      Saturated fatty acids
·      Trans fatty acids
·      Caffeine.

Trust your judgment!

SOURCES:
[1]. Brończyk-Puzoń A, Piecha D, Koszowska A, Kulik-Kupka K, Zubelewicz-Szkodzińska B. Rola wybranych składników odżywczych diety u kobiet w okresie naturalnej menopauzy – przegląd piśmiennictwa. Medycyna Ogólna i Nauki o Zdrowiu, 2016, Tom 22, Nr 2
[2]. Rizzoli, R., Bischoff-Ferrari, H., Dawson-Hughes, B., & Weaver, C. (2014). Nutrition and Bone Health in Women after the Menopause. Women’s Health, 10(6), 599–608.
[3]. Brończyk-Puzoń A, Piecha D, Nowak J, Koszowska A, Kulik-Kupka K, Dittfeld A, Zubelewicz-Szkodzińska B. Guidelines for dietary management of menopausal women with simple obesity. Prz Menopauzalny. 2015 Mar; 14(1):
48–52.
[4]. Ciborowska H, Rudnicka A. (2007). Żywienie w otyłości (adipositas). Dietetyka. Żywienie zdrowego i chorego człowieka. Warszawa. PZWL
[5]. Ukleja A. Indeks glikemiczny w żywieniu osób z cukrzycą. Polska Federacja Edukacji w Diabetologii. Magazyn edukacyjny. Kwartał III. 2008
[6]. World Health Organisation Global Infobase. http://www.who.int/nutrition/publications/guidelines/sodium_intake/
en/
[7]. Bojarowicz H, Przygoda M. Kofeina. Cz. I. Powszechność stosowania kofeiny oraz jej działanie na organizm. Probl Hig Epidemiol 2012, 93(1): 8-13