Reducing Soft Drinks and Red Meat May Help Ease Menopause Symptoms, Study Finds

A recent study by Australia’s University of the Sunshine Coast has revealed that dietary choices, particularly the reduction of soft drinks and red meat, may help alleviate menopause symptoms in women.

The research, which examined more than 200 women with an average age of 51, suggests that better adherence to the Mediterranean diet might improve overall quality of life during menopause.

This diet, known for its anti-inflammatory and antioxidant benefits, emphasizes the consumption of fruits, vegetables, whole grains, legumes, fish, and olive oil while limiting red and processed meats, processed foods, and butter. The findings were published in the European Journal of Nutrition.

Lead author Tilly Byrne-Kirk and her supervisor, Dr. Anthony Villani, noted that many of the participants’ diets did not align with the Mediterranean diet’s principles, often falling short on key food groups like vegetables, fruits, and fish.

The study also documented the severity of menopausal symptoms, such as night sweats, hot flashes, trouble sleeping, and joint and muscle pain.

While the study did not conclusively prove that a Mediterranean diet fully mitigates menopause symptoms, some important takeaways emerged:

• Women who consumed fewer sugary drinks reported fewer joint and muscle complaints.
• A lower intake of red and processed meats was associated with improvements in general health.
• Women who followed the Mediterranean diet more closely experienced better physical functioning, including greater muscle strength and flexibility.

Dr. Villani emphasized that adopting healthier dietary habits, particularly as women age, can contribute to better physical functioning and reduce the risk of chronic diseases associated with aging.

This becomes especially crucial for maintaining independence and preventing frailty later in life.

The study reinforces the idea that even modest dietary changes can help women navigate the challenges of menopause with improved physical health and well-being.

Explore how simple dietary changes, like reducing red meat, can support women’s health during menopause—visit our homepage for more insights.