The importance of milk during menopause

Milk is an essential component of the diet for menopausal women.

Women go through a series of physiological and hormonal changes during menopause, which typically occurs between the ages of 45 and 55. During this stage, women experience a gradual decline in ovarian function, leading to a decrease in estrogen and progesterone levels, resulting in various symptoms such as:

• Hot flashes and night sweats
• Osteoporosis:
• Cardiovascular health
• Mood swings and insomnia

According to Malaysian statistics, there is a high incidence of diabetes, high blood pressure, and elevated cholesterol levels among local menopausal women. The increase in abdominal fat after menopause exacerbates these medical health issues. Additionally, menopausal women are at a significantly higher risk of developing osteoporosis and cardiovascular diseases.

Milk plays an important role in the health of menopausal women for the following reasons:

1. Importance of calcium: The decrease in estrogen levels may contribute to the development of osteoporosis. Sufficient calcium intake helps maintain bone density and strength, reducing the risk of osteoporosis. Milk is an important source of high-quality calcium.
2. Role of vitamin D: Milk is one of the important sources of vitamin D. Vitamin D helps in the absorption and utilization of calcium, which is crucial for maintaining bone health.
3. Protein supply: Milk is a high-quality source of protein. During menopause, women's bodies require more protein to support muscle strength and tissue health. Protein is also essential for immune system function and cellular repair.
4. Cardiovascular health: The risk of cardiovascular diseases increases after menopause. Studies have shown a correlation between moderate dairy intake and a reduced risk of cardiovascular diseases. Choosing skim or low-fat milk helps maintain cardiovascular health.
5. Prevention of breast cancer: The risk of breast cancer increases after menopause. Some studies suggest that moderate intake of low-fat dairy products may be associated with a reduced risk of breast cancer.
6. Weight maintenance and metabolism: Women's metabolism may slow down after menopause, making weight management more challenging. The protein and calcium in milk help increase satiety, maintain muscle mass, and metabolic rate. Moderate milk consumption can assist women in better weight management.
7. Mental well-being: Menopause may be accompanied by psychological health issues such as mood swings and anxiety. Some studies suggest that the protein and lactose in milk are associated with mood regulation and may have some benefits in alleviating emotional instability and anxiety symptoms.

Milk, as a nutrient-rich food, plays a significant role in the health of women during menopause. Women in menopause should also incorporate other nutrient-rich foods into their balanced diet, such as vegetables, fruits, whole grains, nuts, seeds, and other protein sources (such as fish, legumes, and poultry) to meet their various nutritional needs.