By Victoria Anne Dale
Fats often get a bad rap in the diet world, with many people believing that cutting them out completely is the key to better health and weight loss. However, fats play a crucial role in our bodies, and eliminating them can be more harmful than beneficial, especially for women going through menopause. Let’s explore why fats are vital for our health, drawing insights from historical data and science.
Fats are essential for many bodily functions, from building cell membranes to producing hormones. They are particularly important for hormonal balance, which is crucial for everyone but even more so for women during menopause. At this stage of life, the body’s estrogen levels decline, and healthy fats are needed to help the body create and regulate hormones like estrogen and progesterone. Without enough fat in the diet, hormone levels can become imbalanced, leading to symptoms like mood swings, hot flashes, and decreased energy.
A study from 1980 compared two prehistoric populations with different diets: the agriculturists (farmers) of Hardin Village and the hunter-gatherers of Indian Knoll. The farmers primarily ate corn, beans, and squash, while the hunters relied on meat, fish, and wild fruit. The results were striking: the hunter-gatherers were healthier, lived longer, and had lower infant mortality rates than the farmers. The agriculturists suffered from iron, calcium, and protein deficiencies, bone malformations, and higher rates of cavities.
These findings highlight how a diet rich in animal products, which includes saturated fats, was linked to better overall health and longevity. Saturated fats and cholesterol, often found in animal-based foods, are essential for proper bodily function.
Saturated fats have been unfairly demonised in recent years, but they are crucial for several key functions in the body:
- Saturated fats are a preferred source of energy for the heart.
- They provide structural integrity to cells throughout the body, including the brain, lungs, and bones.
- Fats are necessary for absorbing fat-soluble vitamins like A, D, E, and K, which are vital for overall health.
- They have antiviral, antimicrobial, and antibacterial properties that support immune health.
Cholesterol, too, plays a vital role in the body by supporting brain function, maintaining cell membranes, and synthesising essential hormones like vitamin D and sex hormones. This is especially important as we age since cholesterol levels naturally increase to support brain health and protect against cognitive decline.
For menopausal women, the importance of fats in the diet cannot be overstated. During menopause, the drop in estrogen can affect bone density, mood, and cognitive function. Healthy fats like those from avocados, nuts, seeds, and fatty fish can help support hormone production and maintain mental clarity. These fats also aid in reducing inflammation, which can ease joint pain and other menopausal symptoms.
The key takeaway is that fats are not the enemy—they are a vital part of a balanced diet. Eliminating them can lead to nutrient deficiencies, weakened immunity, and hormonal imbalances. Instead, focus on incorporating healthy fats into your diet to support your heart, brain, and hormonal health, especially during menopause.
Next time you hear someone say they’re cutting out fats to get healthier, remind them that fats are essential fuel for the body and mind. Embrace the right kinds of fats, and your body will thank you!
