4 nutritional things you probably didn't know about women's health

From fertility to menopause, My Food Bag Dietitian Lily Henderson gives us the latest science on 4 things you probably didn’t know but really should know, no matter your age.

1. Carbs are your friend for fertility

A common trend is to cut out carbs or go gluten-free to improve fertility. Let’s set the record straight! Refined carbs in white bread and processed snack foods if eaten regularly can lead to insulin resistance which may impact fertility. But whole grains particularly with the structure intact like brown rice, bulgur wheat and grainy breads provide essential nutrients and when eaten within an anti-inflammatory diet are associated with a lower risk infertility and support reproductive health (1). Some research does suggest women with undiagnosed Coeliac Disease may have a higher risk of infertility and recurrent miscarriages however it’s not a reason to cut out gluten (2) (3)

‍Top tip: if you can tolerate carbs and gluten – keep them in! For fertility focus on including plenty of nutrient-dense foods like whole grains, nuts and oily fish. Chat to your healthcare provider if you think you have symptoms related to Coeliac Disease.‍

2. Dial up calcium at menopause

Our calcium requirements increase by a third once we hit menopause. A drop in oestrogen results in an increase in bone loss. The recommendation is 1,300 mg calcium which is around 3-4 serves of dairy foods each day (4). Milk and yoghurt are rich sources of calcium but if you don’t eat or can’t tolerate dairy, there’s plenty of non-dairy food sources too like canned salmon, almonds and spinach (4).

‍Top tip: Plant based milks are a great option – just check they’re calcium fortified. You’ll see calcium in the ingredients and listed on the nutrition panel. Coconut yoghurt may be tasty, but it doesn’t contain any calcium!

3. Gradually increase fibre

Fibre is a type of carb that your body can’t fully digest. A mix of soluble and insoluble fibre is found in whole foods like veggies, fruit, legumes, nuts, seeds and grains. Women should be eating around 25g fibre per day and there’s an additional requirement for 28g fibre per day during pregnancy (1). We don’t have up-to-date data but most women in NZ are likely to be eating less than half of this amount.

Once you understand the benefits of fibre - you’ll be wanting to make sure this rockstar nutrient features in all your meals! Higher fibre intakes help to protect us against diseases like cardiovascular disease, diabetes and certain cancers. Largely because of the impact fibre has on blood sugar control, blood pressure, lowering cholesterol, supporting gut health and managing weight (6) (7)

‍Top tip: Increase your intake of plant foods and fibre slowly. Some women can be extra sensitive and may experience more wind and bloating but this should settle down with time and it helps to drink plenty of water. ‍

4. Body dissatisfaction can present anytime

Eating disorders are often associated with teens and young adults (8). But there’s now growing evidence that they can develop at any time during a women’s lifespan including at midlife (8). Although research in this is lacking, there is some Australian research suggesting that perimenopausal women (aged 40-50 years) have the highest rates of dysregulated eating behaviours (9)! If we’re not satisfied with our bodies – it puts us at risk for anxiety, depression and development of eating disorders.

One of the best things we can do is understand the physiological and hormonal changes that happen with ageing which affect our body size and weight distribution.

‍Top tip: if you have a poor relationship with food and your body seek professional help from a registered dietitian, psychologist, counsellor and find out what is available to you through your healthcare provider.

For help to improve the quality of your diet and to develop a long-term, sustainable approaches to your health check out Fresh Start – we’re here to help you form healthier habits and be the best version of you.

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References

1. Alesi S, Villani A, Mantzioris E, Takele WW, Cowan S, Moran LJ, Mousa A. Anti-Inflammatory Diets in Fertility: An Evidence Review. Nutrients. 2022 Sep 21;14 (19 ) :3914.
2. Butler MM, Kenny LC, McCarthy FP. Coeliac disease and pregnancy outcomes. Obstet Med. 2011 Sep;4 (3 ):95-8.
3. Coeliac NZ. Coeliac Disease and Fertility in NZ Women. Coeliac disease and Fertility in NZ women - Coeliac New Zealand
4. Reynolds AN, Akerman A, Kumar S, Diep Pham HT, Coffey S, Mann J. Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyses. BMC Med. 2022 Apr 22;20 (1 ):139.
5. Reynolds AN, Lang J, Brand A, Naude C, Mann J. Dietary fibre more important than carbohydrate amount for adults with diabetes: systematic review and meta-analyses. Abstract presented at the NZ Society for the Study of Diabetes, May 2-4, Christchurch.
6. Australian Menopause Society. Body dissatisfaction can lead to eating disorders at any age. Body dissatisfaction can lead to eating disorders at any age - Australasian Menopause Society  
7. Jody E Finch, Ziqian Xu, Susan Girdler, Jessica H Baker. Network analysis of eating disorder symptoms in women in perimenopause and early postmenopause. Menopause . 2023 Mar 1;30 (3 ):275-282.