it’s been clear for a long time lifestyle choices like exercise and diet have a significant impact on health outcomes such as Menopausal experience. A recent study adds fuel to this idea. We found that consuming a diet rich in antioxidants may be correlated with delays in later life. menopause Onset and prolongation of reproductive lifespan.
of studyPublished in scientific reportWe analyzed how diet affects women when they reach menopause. Researchers found that women who ate the foods most rich in antioxidants had a 27% lower risk of reaching menopause before age 45 compared to women who ate the least amount of these foods.
This large-scale study included data from more than 4,500 postmenopausal women from the National Health Service. nutrition Testing Survey (NHANES).
To measure the amount of antioxidants they consumed, the women self-reported their intake levels of key nutrients, including vitamins A, C, and E, zinc, carotenoids, and selenium. The researchers then assigned a composite score and looked for associations. A higher score signified a diet containing more antioxidant-rich foods and was associated with subsequent diets. Onset of menopausal disorder and a longer reproductive lifespan.
Higher overall intake of antioxidants was associated with longer reproductive lifespan, but when controlling for other factors, carotenoids and vitamin C appeared to contribute most to delayed timing.
Another interesting discovery? Researchers have found that consuming too much antioxidants has no further benefit, as the effects plateau after a certain point. This points to the idea that a diet rich in antioxidants overall is most effective.
According to Dr. Alyssa DweckBoard Certified Obstetrician-Gynecologist and Chief Medical Officer genuine healthThis result is not surprising, considering that the benefits of eating plants, including antioxidant-rich foods such as leafy vegetables, nuts, seeds, and fruits, are well-studied.
“a mediterranean style meal“Foods that are naturally rich in antioxidants are often recommended for reducing the risk of many medical problems known to be associated with menopause, early menopause, and premature ovarian insufficiency,” she told Flow Space. Diet has an important influence and is associated with milestones in reproductive life, such as age at menopause and fertile window. ”
There are some caveats to consider. Because the study is observational, Dweck said it cannot directly link postmenopausal onset to a diet high in antioxidants. Additionally, studies that rely on food recall can be prone to bias, she noted. “We know that genetics plays an important role in the timing of menopause, but experience and family history were not taken into account here, which may be a limitation of the study,” she added.
How to get more antioxidants
Considering the mountain of evidence linking antioxidant-rich foods to health benefits such as disease prevention, there’s no downside to adding more to your diet. Additionally, foods containing antioxidants are typically rich in other supporting nutrients, such as: fibertoo.
Although the study did not mention specific intake amounts, the researchers suggested that people could benefit by adhering to daily recommended nutritional guidelines, meaning it is likely possible to obtain these benefits through diet alone without taking additional supplements.
“Most people can reliably meet their antioxidant needs through their diet without using supplements.” jordan langoffJordan, a registered dietitian and personal trainer who owns Jordan Langoff Nutrition & Movement, told Flow Space.
In general, it is recommended to eat 3 servings of vegetables per day and 2 servings of fruit per day, based on a 2,000 calorie diet. Here are some foods to include in your diet to reap the benefits of antioxidants.
vitamin A: Carrots, pumpkin, spinach, sweet potatoes, kale, collard greens, mango, tangerine
Vitamin C: Berries such as strawberries, blueberries, and raspberries. Citrus fruits such as oranges and grapefruit. Cruciferous vegetables such as broccoli, cabbage, and cauliflower
Vitamin E: Salmon, spinach, hazelnuts, almonds, peanuts
selenium: Fish such as salmon, tuna, and sardines. Red meat such as turkey or chicken. mushrooms, brazil nuts, lentils
carotenoids: Leafy vegetables, bell peppers, broccoli, apricots, pumpkin, sweet potatoes
To make it easier to get more antioxidants, focus on small changes rather than drastic changes. Langoff recommends building your meals around vegetables by making sure half of each plate includes vegetables. “If you can diversify your intake of vitamins, minerals and antioxidants, we recommend aiming for two different colored vegetables per meal,” she says.
Mayo Clinic Diet Chief Nutritionist, Tara Schmidtpreviously told Flow Space, one of her favorites is healthy eating hacks The trick is to focus on adding color to each dish. Sprinkle colorful berries on your morning oatmeal or chia pudding, and add fresh or cooked vegetables to your main dish or side dish. Add additional fruits and vegetables to your smoothie as well.