A hormone therapist explains: why eating enough fats helps with menopausal symptoms

In the 1990s, our view of fats shifted. Following scientific research into the effects of trans fats on our health, fats were unfairly vilified. Carbohydrates replaced fats, and low-fat products began to dominate supermarket shelves. For years, the prevailing belief was that fats were harmful and low-fat was the healthier choice.

Even today, many people avoid fats. I often see women react with surprise when I recommend increasing their fat intake to lose weight. After all, fats and weight loss don’t seem to go hand in hand, do they? But when I explain that cholesterol is needed to produce sex hormones and how fats can actually support weight loss, they begin to understand. The right types of fats and carbohydrates demonstrate that fats are essential, while an excess of carbohydrates is often the real problem. Carbohydrates stimulate insulin production, and too many carbohydrates can lead to an overproduction of insulin, reducing our sensitivity to it. Many people are insulin-resistant, and the number of individuals with diabetes continues to rise. When your body struggles to respond to insulin, menopausal symptoms can worsen.

It’s time to restore the balance between fats and carbohydrates. Both can be consumed without concern, provided they are in the right proportions and you choose the right types of fats and carbohydrates.

So, which fats are particularly important during menopause? I always say: all fats except trans fats. Even saturated fats? Yes, even saturated fats, as long as the ratio between saturated and unsaturated fats is balanced.

Let’s focus specifically on unsaturated fatty acids: omega-3, 6, and 9. The balance between omega-3 and 6 is especially critical for hormonal balance and the permeability of your cells.

Generally, we consume too much omega-6 compared to omega-3. This is largely due to the widespread use of vegetable oils, such as sunflower oil.

An excess of omega-6 in your cells makes them less flexible, impairing their ability to function properly. For instance, your body may struggle to absorb nutrients and detoxify effectively, which is essential for eliminating used hormones.

Additionally, an imbalance between omega-3 and 6 affects your immune system. Imagine cutting your finger while cooking. Omega-6 is needed to combat bacteria entering your body through the wound. Once omega-6 has done its job, the immune system needs to shut down again—it’s energy-intensive to keep it active. That’s where omega-3 comes in.

The balance between these two unsaturated fatty acids is vital for the optimal functioning of your immune system, cells, and, consequently, your hormonal balance. Specifically, the ratio in your cells should be three parts omega-6 to one part omega-3.

You can test your fatty acid composition with a simple finger prick. This analysis reveals which fats you’ve consumed recently and how your body has processed them. It highlights what steps you can take to restore balance.

I assess these values daily in women, and I’m often surprised by the results. Ratios can range from 1:15 to as high as 1:80. But here’s the good news: there’s plenty you can do to restore balance, with all the positive effects that come with it. You’ll find it easier to lose weight, your memory will improve, your irritability will lessen or disappear (teenagers in the house notwithstanding), and your mood swings will stabilise.

After four months, red blood cells in the body renew themselves. Around this time, we reassess the values, and the results are always encouraging. You’ll notice improvements not only in your daily life but also in the test results—a great incentive to maintain the lifestyle and dietary changes.

And if you’re wondering what changes to make, we’ll explain them in detail below so you can get started.

• Naturally, your diet plays a key role, as it provides the necessary omega-3 and omega-6 fatty acids. Pay attention to what you eat and ensure you consume enough foods containing unsaturated fats in the right proportions:
• Omega-3 (alpha-linolenic acid) can be found in walnuts, flaxseed oil, chia seeds, and leafy green vegetables.
• Omega-6 (linoleic acid) is found in walnuts, sunflower seeds, Brazil nuts, sesame seeds, flaxseeds, and cashews. It’s also present in sunflower oil, corn oil, soybean oil, margarine, low-fat spreads, and cooking and frying products, but these are less ideal. These fats can quickly lead to an excessive intake of omega-6.

Your body needs to convert omega-3 and 6 fatty acids from food. During this process, prostaglandins are formed, which play an important role in hormone regulation. For this process, your body requires various vitamins and minerals (vegetables and fruits!).

Omega-3 often gets the short end of the stick. Your body must first convert this fatty acid into DHA and EPA before it becomes usable. This process requires not only vitamins and minerals but also a specific enzyme. And here’s the catch: our bodies produce less of this enzyme nowadays.

Why? Hundreds of years ago, humans began eating more fish. Fish is rich in DHA and EPA, so our bodies didn’t need to work to obtain their benefits. Over time, our bodies adapted under the principle of "use it or lose it."

As if that weren’t enough, other factors also hinder the conversion of omega-3 and 6:

• Deficiencies in certain vitamins, such as B6, C, E, and biotin, and minerals like chromium, magnesium, and zinc.
• Consumption of trans fats found in biscuits, sweets, crackers, and dairy products.
• Excess saturated fat. While we need saturated fats, they must be consumed in the right proportions.
• Too much sugar and fast carbohydrates.
• Insulin resistance.
• Certain medications.

• Ensure you get enough vitamins and minerals. Eat 300-500 grams of vegetables and fruits daily.
• Replace the aforementioned vegetable oils with extra virgin olive oil, organic butter, and ghee (alternate between these).
• Eat more foods containing omega-3. Even if the conversion isn’t optimal, every little bit helps.
• Eat oily fish, such as herring, mackerel, or sardines, twice a week (opt for smaller fish species, as they contain fewer dioxins, PCBs, pesticides, and heavy metals).
• If you eat beef, choose grass-fed meat.
• Don’t eat fish? Consider an algae supplement. You simply won’t get enough from your diet alone.

Maintaining a good fatty acid balance is essential not only for your hormones but also for a healthy heart and blood vessels. With the small dietary adjustments mentioned above, you’ll be well on your way to supporting your body.