We women are complicated. This is what most men think of us. Wrongly? I don’t know. What is certain is that our life, compared to theirs, is a little more complex. Whose responsibility is it? Hormones, obviously: hormonal storms affect our organism and our mind in a more forceful way throughout our lives, with phases in which we literally feel like we are on a roller coaster without having any control. This can happen in particular in three phases: the fertile period, pre-menopause and post-menopause. The good news is that we have several allies. These include physical exercise and daily nutrition. Yes, even nutrition: what (and how much) we eat influences the synthesis of some very specific hormones and can inhibit (or reduce) that of others. There are two strengths in particular that can be leveraged: the control of sugars and the choice of fatty acids. Let’s try to understand each other more.
Premenstrual syndrome: how to keep it under control
Premenstrual syndrome can lead to feeling depressed mood for up to two weeks. And don’t think that it is the exception, because as many as a third of women of childbearing age are afflicted by it. Scientific research explains why. Among the numerous possible explanations there is one thing that is certain: at the basis of this state of malaise there is an imbalance between good and bad eicosanoids. Eicosanoids are lipids that have the ability to behave like hormones and are generated from essential fatty acids taken through nutrition and daily supplementation. To clarify the concept as much as possible we can say that omega 3 fatty acids activate the synthesis of good eicosanoids while omega 6 fatty acids activate the bad ones. It is the choice of fats, therefore, that makes the difference for our well-being and for this reason we will have to be careful to re-establish a balance between omega 3 and omega 6, increasing the intake of the former and reducing that of the latter.
And if you just exclaimed with satisfaction: “is that all? Who knows what I thought”, I’ll stop right away, because there’s another piece missing to achieve our well-being. Insulin levels also need to be kept low. The recipe is simple: you must avoid consuming foods rich in sugar and balance the nutrients in the meal every time you eat. Nowadays, in fact, sometimes consciously, sometimes less so, we eat too many carbohydrates, in particular those that quickly enter the bloodstream, raising insulin levels just as quickly. An example? Think orange juice or morning cereal.
Polycystic ovarian syndrome, we recover well-being
A similar, if not identical, argument can also be made for polycystic ovarian syndrome (PCOS), a situation worsened by high levels of insulin and low levels of omega 3. As soon as women with PCOS improve glycemic control, they also pay attention by keeping their fructose consumption very low, they immediately regain better sensations. Yes, it’s true, it’s a painstaking job that must be taken care of every day, at every meal and snack, but – how to say – it’s worth it. Don’t you agree?
Menopause (and surroundings): game over?
Game over. This is the writing that would appear on the display if the ovaries of menopausal women were a video game: during this phase of life, in fact, the ovaries physiologically cease to function, thus reducing the body’s overall production of estrogen by approximately two thirds. The remaining third is supplied by the adrenal glands and fat cells. And also in this phase of sudden hormonal changes the balance of good and bad eicosanoids is upset. It seems, and obviously it is no coincidence, that the basis of hot flashes and the most widespread disorders related to this phase of a woman’s life is an excessive formation of bad eicosanoids (in particular PGE2). A possible explanation is that the sharp drop in estrogen leads to an increase in insulin production which, in turn, favors the synthesis of arachidonic acid, the raw material of bad eicosanoids. To reduce their formation, also in this case, among our best allies there are omega 3 fatty acids. Always remember that, as already mentioned, the action of this type of fatty acids is enhanced by controlling the intake of sugars which must be low and balanced with other nutrients to promote an optimal glycemic response and “disturb” insulin as little as possible.
During menopause, we women must also pay close attention to bone health, because the risk of osteoporosis is greater. And guess who the killjoys par excellence are? Obviously the bad eicosanoids present in excess. The intervention in terms of prevention is multifactorial but having an inflammatory cause at its base, it is still the omega 3 fatty acids in the right levels that can play a strategic role.
All solutions for female well-being
By now it is clear to you: glycemic control and an adequate supply of omega 3 from diet or supplementation are fundamental to maintaining insulin calm. However, we have arrows on our bow that could hit our target in the center and provide us with personalized solutions. Which? Barry Sears suggests carrying out a fasting blood test and comparing the triglyceride values with those of HDL cholesterol. If the ratio is less than 2, the suggestion is to supplement 2.5 g of long-chain omega 3 fatty acids per day. After six months repeat the blood tests checking that the TG/HDL ratio remains between 1 and 2.
Now that the “culprits” have a name and surname, all we have to do is put them out of action so as to enjoy every phase of our life to the fullest. Women, ready to intervene?
Bibliography
Sears B., The omega 3 RX zoneEd. Sperling & Paperback, 2002.
Ferrazzi E. and Sears B., Metabolic syndrome and complications of pregnancy.
Iqbal AZ et al., Effects of Omega-3 Polyunsaturated Fatty Acids Intake on Vasomotor Symptoms, Sleep Quality and Depression in Postmenopausal Women: A Systematic Review. Nutrients, 2023; 15 (19): 4231.
Hill DA et al., Hormone Therapy and Other Treatments for Symptoms of Menopause. Am Fam Physician2016; 94 (11): 884-889.
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2024-03-26 15:34:47
#Premenstrual #syndrome #menopause #regain #wellbeing
