01/02/2026

ON SUNDAY February 1, 2026 theSunday Special IX

PUFAs “Replacement of saturated fatty acids with polyunsaturated fatty acids (PU- )$V LQFOXGLQJ 2PHJD V IURP ¿VK QXWV and seeds, is strongly recommended to improve cardiovascular outcomes,” she explained. Polyunsaturated fats, often referred to as oils, remain liquid at room temperature DQG DUH IRXQG PDLQO\ LQ IDWW\ ¿VK SODQW based oils, seeds and nuts. These PUFAs play a vital role in maintaining overall health, particularly during menopause when hormonal changes can alter me tabolism and increase cardiovascular risk. Replacing saturated fats with poly unsaturated options helps lower bad cholesterol, reduce triglycerides and may even support healthier blood pressure. For women navigating menopause, this FDQ PDNH D WDQJLEOH GL̆ HUHQFH WR ERWK body and mind. A balanced intake of Omega-3s is linked to improved mood regulation, VKDUSHU FRJQLWLRQ DQG IHZHU LQÀDPPDWRU\ responses that often heighten feelings of bodily unease. PUFAs are also crucial for brain and eye function, cellular repair and the main tenance of supple, hydrated skin. Their DQWL LQÀDPPDWRU\ SURSHUWLHV PD\ HDVH MRLQW VWL̆ QHVV DQG VXSSRUW ERQH KHDOWK both of which can become concerns in the post-menopausal years. Common sources include salmon, sardines, mackerel, trout and bass, as ZHOO DV FKLD VHHGV ZDOQXWV DQG ÀD[VHHG oil. Sharifah added that including these ingredients in weekly meals can offer ODVWLQJ EHQH¿WV KHOSLQJ ZRPHQ IHHO PRUH energised and balanced as they move through this natural transition. Double up on protein Now that your body is naturally declining in oestrogen, increasing your protein intake becomes essential. “Eating between one and 1.2 grams of protein per kilogram of body weight each day helps preserve lean muscle mass and bone strength. “Foods high in protein, such as eggs, PHDW DQG ¿VK DV ZHOO DV GDLU\ SURGXFWV are vital. For vegetarians or vegans, tofu, tempeh, edamame, along with lentils, chickpeas, peanuts and almonds, are ex cellent sources. You can also add protein powder to smoothies. It is important to ensure you are meeting your daily

that habitual soybean consumption may confer significant health benefits for postmenopausal women,” she said. Beyond its nutritional profile, soy stands out for being generally lower in calories, total fat and cholesterol than most animal-based proteins. This makes it an excellent choice for women looking to PDQDJH WKHLU ZHLJKW PRUH H̆ HFWLYHO\ ZKLOH also improving cardiovascular health through better lipid regulation. Soy-based foods such as tofu, tempeh, soy milk and edamame can be easily LQFRUSRUDWHG LQWR GDLO\ PHDOV R̆ HULQJ D wholesome alternative that supports both metabolic and hormonal well-being. However, Sharifah emphasised that while soy can contribute to long-term health outcomes, it is not a universal remedy for menopausal discomfort. “Soy is not considered an effective therapy for urogenital symptoms such as vaginal dryness, which require proper medical evaluation and targeted treat ment,” she noted. Even so, with its rich nutrient composi tion and potential to protect bone and heart health, soy remains a valuable ally in every woman’s postmenopausal diet, a gentle nod to the body’s evolving needs through nourishment and balance. Consider a hearty supplement Menopause is the perfect time to start incorporating hearty supplements such as vitamin D into your daily routine. Often referred to as the “sunshine vitamin”, it plays a crucial role in maintaining bone health, supporting immune function and improving mood stability, all of which can EH D̆ HFWHG E\ RHVWURJHQ GHFOLQH Vitamin D aids calcium absorption in the gut, ensuring that bones remain strong and resilient as the body’s natural protec tive hormones wane. It also helps regu ODWH LQÀDPPDWLRQ DQG VXSSRUWV PXVFOH strength, thereby reducing the risk of falls and fractures in older women. Some research even suggests a link between VẊ FLHQW YLWDPLQ ' OHYHOV DQG D ORZHU ULVN of depression during menopause. A daily intake of at least 1,000 IU is generally recommended. Women who can check their vitamin D levels with a healthcare provider may be advised to take higher doses if a deficiency is detected. Alongside vitamin D, calcium remains equally essential. During and after meno pause, calcium requirements increase due to accelerated bone resorption and the gradual loss of bone mineral density associated with declining oestrogen levels. “Clinical guidance recommends indi vidualised supplementation, with optimal dosing and preparation determined by dietary intake, age, comorbidities and risk of osteoporosis,” she said. Physical activity is among the most powerful non-pharmacological approach es to health during menopause. Regular exercise lowers the risk of coronary heart disease, type 2 diabetes and obesity, while also promoting better mental well-being. Resistance training helps preserve lean muscle mass and bone strength, while ÀH[LELOLW\ DQG EDODQFH H[HUFLVHV LPSURYH mobility and reduce the likelihood of falls. Beyond its clinical benefits, move PHQW HQKDQFHV HQHUJ\ FRQ¿GHQFH DQG independence – the kind of quiet strength that carries women gracefully into midlife and beyond.

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“ 2HVWURJHQ GH¿FLHQF\ LV DVVRFLDWHG ZLWK alterations in lipid metabolism, including elevated total cholesterol, low-density lipoprotein (LDL) and triglycerides, along with decreased high-density lipoprotein (HDL). High-fat diets may exacerbate these adverse changes and increase cardiovascular risk in this population,” she said. In practical terms, this means cut ting back on heavily processed foods, deep-fried items, full-fat dairy, red meat, butter and baked goods laden with trans fats. These foods not only contribute to cholesterol buildup but can also trigger inflammation, which may worsen hot ÀXVKHV DQG MRLQW GLVFRPIRUW R H¿QHG FDUERK\GUDWHV VXFK DV ZKLWH bread, pastries and sugary snacks should also be enjoyed sparingly. They tend to spike blood sugar levels, leading to energy FUDVKHV DQG PRRG ÀXFWXDWLRQV WKDW can heighten the emotional swings associated with menopause. Soybeans over sugary drinks bread, pastries and s also be enjoyed spa spike blood sugar lev FUDVKHV DQG PR can heighten t associated Soybea drink Didy stud be in ri in Z i Did you know that several studies have found a link between regular soy intake and a reduced risk of osteoporosis in postmenopausal ZRPHQ" 7KLV EHQH¿W is primarily attrib uted to isoflavones, naturally occurring plant compounds that exert a gentle RHVWURJHQLF H̆ HFW RQ bone metabolism. “Soybeans are a rich VRXUFH RI GLHWDU\ ¿EUH polyunsaturated fats and plant-based protein. Increasing evidence suggests u n p t R bo VRX poly and p Increasi

whether through a protein-rich breakfast, D KHDUW\ VDODG ZLWK OHJXPHV RU ¿VK IRU dinner, helps stabilise energy levels and supports hormone balance. Think of it as fuelling your body’s resilience during a time of renewal. Leave low-carb and high-fat diets As you age, your body changes and so should your approach to nutrition. Once you enter menopause, it becomes increas ingly important to moderate your intake of certain foods, particularly those high in fat or overly restrictive in carbohydrates. Sharifah cautioned that extreme dietary patterns such as low-carbohydrate, high fat plans are unsuitable for postmeno pausal women.

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protein needs,” said Sharifah. Studies have shown that wom en can lose up to 10% of their PXVFOH PDVV ZLWKLQ WKH ¿UVW ¿YH \HDUV DIWHU PHQRSDXVH largely due to hormonal shifts that reduce protein synthesis. This decline QRW RQO\ D̆ HFWV VWUHQJWK and mobility but also

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protein intake sup ports muscle repair, maintains steady me tabolism and promotes a feeling of satiety that can help curb midlife weight gain. Incorporating protein evenly throughout the day, n ht tein e day,