Article by: Emel Gunay, DipNut CNM, mBANT, mIFM

Many women sigh defeatedly when the topic of Menopause comes up. We dread the thought (or reality) of hot flashes, irregular cycles, mood swings, sleep disruption, feeling “off”, brain fog and lack of sex drive.

During this time of transition many women experience chronic stress, anxiety and sleep deprivation which is the perfect storm to seek refuge in all things carbohydrate. While it may feel initially comforting to grab a glass of wine (or two), slice of cake, bowl of pasta, “insert favourite carb treat here”, the reality is that eating a lot of high carb foods can cause the body to store fat (I am looking at you belly tyre!), increase inflammation (hello hot flashes) which causes a merry-go-around of hormonal imbalances and increases risk of Type 2 diabetes and heart disease.

Many women are surprised to learn that altering diet and lifestyle choices can dramatically impact some menopausal and peri-menopausal symptoms – particularly hot flashes, sleep problems, mood swings and weight gain.

There are many possible approaches but following a low carb diet shows promising results. By definition a low carb diet means limiting carbohydrate foods — remember that all carbohydrates break down into sugar so this includes added sugar but also grains, starchy vegetables, fruit and alcohol — and emphasises foods that are high in protein, healthy fats and non-starchy veg.

The main benefits of a low carb diet include:

1. Less sugar from carbs makes the body burn fat as an energy source instead (yay). This helps with hunger and cravings as it affects hormones like insulin (the hormone that helps your cells to use sugar as energy), leptin (the hormone that tells you when you’re full) and ghrelin (the hormone that tells you when you’re hungry).
2. Promotes healthy fats, which help improve the absorption of fat-soluble vitamins (like A, D, E and K). This can have a positive effect on your lipid profile which forms the base for cholesterol from which hormones are built. Not only does this play a role in your hormones in general but is good news particularly when it comes to your libido!
3. Following this nutrient-dense diet provides the body with a steady source of fuel to keep you running and can help maintain a steady energy levels. This is great news, particularly during menopause, when women often feel fatigued and exhausted.
4. Eating a low carb diet helps balance blood sugar levels and improves hormones like cortisol, serotonin and melatonin which naturally support your circadian rhythms (body clock). This is paramount during menopause as poor sleep can lead to stress and anxiety, affect mood and contribute to hot flashes. Sugar cravings and those late night snacks can have a detrimental impact on sleep.
5. Chronic inflammation can exacerbate menopause symptoms besides being generally not a good state to be in. A low carb diet focused on healthy fats and anti-inflammatory foods can reduce inflammation and help with menopause symptoms.

Now before you ditch all your beloved carbs and start munching bacon and cheese (yes, there’s a BUT).

Even though a low carb diet has many benefits, as with everything in life, it isn’t suitable for everyone. Recent breakthroughs in DNA testing and improved research shows that certain genes can have an impact on how sensitive you are to carbohydrates or how well your body handles saturated fat.

Those among us who are genetically more carbohydrate sensitive might benefit the most from giving a low carb diet a go. The two genes that affect this sensitivity are TCF7L2, which regulates blood sugar by influencing the production of insulin, and FTO commonly called the “fat gene” due to its connection with appetite regulation, metabolic rate and increased calorie intake. Eating a meal high in protein and healthy fats will keep you fuller for longer without the extra helping of carbohydrates. [1][2][3][4]

Those among us that are genetically more fat sensitive may not do so well on a low carb diet and would benefit from replacing some of the fat with low glycaemic (low GI) complex carbohydrates to keep full for longer. The two genes at play here are the already familiar FTO gene joined by APOA2 which influences how our bodies use and store fat, affecting your risk of weight gain and obesity when following a high fat diet. [5][6][7]

Menopause being a time of transition might be a wonderful excuse to be a bit more selfish and start working out (maybe for the first time) what works for you in this new chapter of your life! Shake up your diet, your lifestyle, your wardrobe and hairstyle – say no to menopausal miseries and say yes to a healthier, sexier and more vibrant you!