01/02/2026

ON SUNDAY February 1, 2026 theSunday Special VIII

Menopause, rethought through food

Prioritise plant-based One of the key reasons behind fatigue, weakness and brain fog during menopause lies in the natural decline of oestrogen – the critical female sex hormone respon sible for menstruation, bone strength, puberty and pregnancy. When its levels begin to drop, the H̆ HFWV FDQ EH IDU UHDFKLQJ 7KDW LV ZK\ incorporating more plant-based protein into your diet should be a priority. “Regular intake of legumes, nuts and seeds contributes to cardiometabolic and bone health. Women going through menopause or even those in the pre menopausal phase should aim for at least IRXU WR ¿YH VHUYLQJV HDFK ZHHN ´ QRWHG Sharifah. Research has shown that women who consume higher levels of plant protein tend to maintain better bone density and muscle strength as they age. Sources such as tofu, tempeh, lentils and chickpeas not only provide protein but are also ULFK LQ ¿EUH DQWLR[LGDQWV DQG PLQHUDOV like magnesium and calcium, which are essential for hormonal balance and bone preservation. These compounds bind to oestrogen receptors in a way that mimics hormonal RHVWURJHQ R̆ HULQJ JHQWOH \HW H̆ HFWLYH support during this natural transition.

BY AQILAH NAJWA JAMALUDDIN

Soybeans may benefit y postmenopausa women, offerin p postmenopausal women, offering fibre, healthy fats and plant protein.”

Sharifah

H OT flushes, mood swings, bloating and even mild de pression are among the most common signs of meno SDXVH :RUVH VWLOO RQH LQ ¿YH women going through this transition also experiences sleepless nights, brain fog and WKH H̆ HFWV RI GHFOLQLQJ RHVWURJHQ OHYHOV It becomes clear, then, that a woman’s body is in a constant state of evolution, no matter her stage in life. Fortunately, conversations about menopause have become more open globally. Rather than shy away from it, the subject is slowly being met with greater understanding and compassion for what women endure as their minds and bod LHV VKLIW LQWR D QHZ FKDSWHU ,I \RX ¿QG yourself in this stage, facing discomfort and emotional intensity, remember that what you eat and drink plays a profound role in shaping your overall well-being. Drink your water According to Dr Sharifah Najwa, con sultant obstetrician and gynaecologist at Kensington Hospital Johor, hydra tion is fundamental. Keeping your body well-hydrated helps maintain healthy

tissues and blood as you undergo internal changes. “Adequate fluid intake is essential, particularly as reduced oestrogen may im pair thirst perception. Optimal hydration supports thermoregulation, skin integrity, GHWR[L¿FDWLRQ DQG RUJDQ IXQFWLRQ ´ VDLG Sharifah. Menopause often increases sweating DQG GHK\GUDWLRQ FDQ ZRUVHQ KRW ÀXVKHV Drinking enough water helps regulate body temperature and can reduce both the frequency and severity of these episodes. In addition, menopause marks the per manent cessation of ovarian function and LV DFFRPSDQLHG E\ D VLJQL¿FDQW GHFOLQH LQ circulating oestrogen. Sharifah adds that caring for the body through proper hydration and a balanced diet can greatly ease this hormonal transi tion. These practices support the body as it undergoes metabolic and physiological shifts, including a reduction in basal metabolic rate, decreased lean muscle mass and an increase in fat composition. “These changes are closely associated with higher risks of obesity, metabolic syndrome, cardiovascular disease, type 2 GLDEHWHV DQG RVWHRSRURVLV ´ VKH H[SODLQHG