why women need Healthy Fats in Midlife(and no, they don’t make you fat)
As we journey through midlife, there's an essential ingredient we often overlook but shouldn't: healthy fats. These unsung heroes play a pivotal role in our health and well-being, and today, we're going to dive deep into why they are crucial for women in midlife.
The Hormone Connection
Hormones are at the centre of many changes women experience during midlife, including perimenopause and menopause. Healthy fats, such as monounsaturated and polyunsaturated fats, are vital for hormone production and balance. They act as building blocks for hormones like oestrogen and progesterone, helping to ease the transition through this phase of life.
The Role of Omega-3 Fatty Acids
Omega-3 fatty acids, a type of polyunsaturated fat found in fatty fish, flaxseeds, and walnuts, are particularly beneficial. Research shows that they can alleviate symptoms like hot flashes and mood swings, making your midlife journey smoother and more comfortable.
Healthy fats are vital for hormone balance because they:
1. Serve as building blocks for hormone production, including essential sex hormones like estrogen, progesterone, and testosterone.
2. Form part of cell membranes, influencing how hormones interact with cells.
3. Aid the absorption of fat-soluble vitamins crucial for hormone regulation.
4. Help reduce inflammation, preventing hormonal disruption caused by chronic inflammation.
5. Regulate blood sugar levels, ensuring stable insulin function.
6. Support brain health and mood regulation.
7. Promote satiety, aiding in weight management and hormone balance.
8. Healthy fats help maintain skin moisture. They act as a natural barrier, preventing water loss from the skin. This can be particularly important in midlife when skin tends to become drier.
In essence, healthy fats play a central role in maintaining hormonal harmony, influencing various physiological processes in the body.
Everyday Healthy Fats
So, which healthy fats should you include daily? Here's your lineup:
1. Avocado 🥑
Avocados are packed with monounsaturated fats that support heart health and provide a creamy, delicious addition to your meals. Is anyone up for guacamole or a green goddess dressing?
2. Fatty Fish 🐟
Salmon, mackerel, and sardines are rich in omega-3s, promoting brain health, reducing inflammation, and supporting mood.
3. Nuts and Seeds 🥜
Almonds, walnuts, chia seeds, and flaxseeds offer a variety of healthy fats, fibre, and essential nutrients. They're perfect for snacking or adding a crunch to your salads.
4. Olive Oil 🌿
Extra virgin olive oil is a staple in the Mediterranean diet and is praised for its monounsaturated fats. Use it in low-heat cooking or as a drizzle on salads.
5. Dark Chocolate 🍫
Dark chocolate, particularly when it contains a high percentage of cocoa (70% or higher), provides healthy fats, particularly in the form of monounsaturated fats. It's also rich in antioxidants like flavonoids, which can have various health benefits when consumed in moderation.
6. Fish Oil Supplements 💊
Fish oil supplements, specifically those containing omega-3 fatty acids, are an excellent source of healthy fats. Omega-3s, found in fatty fish like salmon and mackerel, are well-known for their heart and brain health benefits.
7. Eggs🍳
Eggs, specifically the yolk, contain healthy fats, including monounsaturated and polyunsaturated fats. They are also a source of essential fat-soluble vitamins like vitamin D and vitamin E. Contrary to past concerns, moderate egg consumption is generally considered part of a healthy diet.
Incorporating these sources of healthy fats into your diet can contribute to overall well-being, provided they are consumed in appropriate portions and as part of a balanced diet. Remember that a diverse range of healthy fats in your diet can offer numerous health benefits.
Debunking the "Fats Make You Fat" Myth
One common misconception is that eating healthy fats will lead to weight gain. In reality, it's the excessive consumption of high-sugar and starchy foods that typically contributes to weight gain. When you swap these processed sugars and refined carbohydrates for healthy fats, you're likely to feel more satisfied and less inclined to overeat.
Healthy fats take longer to digest, keeping you full and satisfied for longer periods. They also help stabilize blood sugar levels, reducing the rollercoaster of cravings and crashes associated with sugary snacks and refined carbs.
Fats to Avoid
While healthy fats should be embraced, it's equally important to be cautious about the unhealthy fats that can harm your health. The fats you find in restaurant-cooked meals and takeaways are almost always going to be laden with pro-inflammatory oils. These include:
1. Trans Fats:
Found in many processed and fried foods, trans fats raise bad cholesterol levels and increase the risk of heart disease.
2. Saturated Fats:
While some saturated fats are okay in moderation, such as coconut oil or MCT oil, excessive consumption from sources like red meat and full-fat dairy can increase the risk of heart disease.
3. Excessive Omega-6 Fatty Acids:
Omega-6 fatty acids are essential, but excessive intake, often from vegetable oils, can promote inflammation when not balanced with omega-3s. Certain vegetable oils are considered less healthy due to their high content of unhealthy fats and potential adverse health effects. These oils are often used in processed foods and deep frying. Here is a list of some vegetable oils that are considered less healthy:
(a) Soybean Oil: Soybean oil is commonly used in processed foods. It's high in omega-6 fatty acids, which, in excess, can promote inflammation when not balanced with omega-3 fatty acids.
(b) Corn Oil: Like soybean oil, corn oil is high in omega-6 fatty acids and is often used in commercial food production.
(c) Cottonseed Oil: Cottonseed oil is another oil with a high omega-6 fatty acid content. It's often found in processed snacks and fried foods.
(d) Canola Oil: Canola oil has a more favourable fatty acid profile than some other vegetable oils, but it is often heavily processed and may contain trans fats if not properly processed. Have you ever looked up how it is made? It might turn you off for life!
(e) Vegetable Oil Blend: Some "vegetable oil blends" used in restaurants and processed foods can contain a mix of various oils, which may include less healthy options like soybean or corn oil.
Embrace healthy fats in your diet, and they'll reward you with better hormonal balance, improved mood, and overall well-being during this significant phase of your life. So, add some avocado to your salad, savour that salmon, and sprinkle those nuts and seeds – your midlife self will thank you! Just be mindful to steer clear of those unhealthy fats that could jeopardise your health.
References:
1. Feldman, M., Jialal, I., & Devaraj, S. (2019). Effect of an Indo-Mediterranean diet on progression of coronary artery disease in high-risk patients (Indo-Mediterranean Diet Heart Study): a randomized single-blind trial. The Lancet, 360(9344), 1455-1461.
2. Lucas, M., Asselin, G., Mérette, C., Poulin, M. J., & Dodin, S. (2009). Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. American Journal of Clinical Nutrition, 89(2), 641-651.