Menopause and Omega-3 fatty acids

Menopause is associated with increases in cholesterol and triglyceride levels. The  reduction in estrogen levels produced by your body can lead to increased LDL cholesterol (bad cholesterol) while HDL cholesterol (good cholesterol) levels may decrease or stay the same. 

When your body has too much LDL cholesterol, the LDL cholesterol can build up on the walls of your blood vessels. This buildup is called “plaque,” and it can cause health problems, such as heart disease and stroke.

Triglyceride levels may also increase. Triglycerides are a type of fat in your blood that your body uses for energy. High triglyceride levels contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis) which also increases the risk of heart disease, heart attack and stroke. 

Omega-3 Fatty Acids are called essential nutrients as they are not produced in sufficient quantity by our bodies so we need to get them from our diet. 

Omega-3 Fatty Acids provide structure in our cell membranes, and are most highly concentrated in the cells of our eyes and brain. 

Benefits of Omega-3 Fatty Acids

Lowering Triglycerides. One important benefit of Omega-3 Fatty Acids is that they can help lower triglyceride levels in the blood. Studies have also shown that omega-3s may lower your risk for cardiovascular disease, blood clots, and age-related macular degeneration.

Reducing Night Sweats. Another benefit of Omega-3 fatty acids is that they have been shown to help in alleviating night sweats associated with menopause.

Reducing Depression. Researchers have found that cultures that eat foods with high levels of Omega-3s have lower levels of depression associated with menopause.

Alzheimer’s Disease and dementia. Some studies show Omega-3s may help lower your risk of developing Alzheimer’s disease and dementia. Research continues on these possible benefits.

Sources of Omega-3 Fatty Acids

There are three types of Omega-3s: 

• Alpha-linoleic acid (ALA) found in plant sources such as canola oil, flaxseed and walnuts.
• Docosahexaenoic acid (DHA) found in fish and fish oil.
• Eicosapentaenoic acid (EPA) also found in fish and fish oil.

For most people DHA and EPA are the most efficient ways to get Omega-3s. Plant sources don’t seem to be quite as effective. Herring, wild salmon, blue-fin tuna, mackerel and sardines are the best fish sources.  For most mature adults who don’t eat fish regularly, Omega-3 supplements are a safe alternative.

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Nicole Beaubrun is a registered dietician with a Bachelor of Science in Human Nutrition and Dietetics and a diploma in Institutional and Community Dietetics and Nutrition. She is a member of the American Society of Nutritionists and Dieticians.

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