Count on a milk diet to prevent early menopause

by Marshaneil Soumi D' Rozario | 08th October, 2018

count on a milk diet to prevent early menopause
 Image used for representational purpose only

A new study published in the American Journal of Clinical Nutrition shows that women with a higher dietary intake of vitamin D are less likely to experience early menopause. Women during their menopause should pay a close watch to their milk consumption as they are increasingly prone to Hypocalcemia (calcium deficiency). Women need to increase their calcium intake earlier in life than men, starting in middle age. Meeting the necessary calcium requirement is particularly important as a woman approaches menopause. The decline in the hormone estrogen during menopause causes a woman's bones to thin faster. Dr. Mandira Singh M.S.(OBG) DGO, D.N.B. (OBG), FICMCH is Director of Obstetrics and Gynaecology Department, Virinchi Hospitals throws light on a milk diet and menopause.


 What are the primary causes of Menopause in women?


Menopause is the natural (physiological) cessation of menstruation due to the decline of a hormone called estrogen primarily secreted by the ovaries and to a lesser extent from the adipose tissues( fat cells ). Menopause normally happens between 45 to 50 yrs and in Indian population average age is 47 yrs.


How can an early menopause be prevented?


If menopause occurs below 40 yrs of age, then it is said to be Premature Menopause. The age of the menopause is primarily genetic in origin i.e if the mother or the elder sister have early menopause then it is more likely that the person will develop menopause before 40 yrs of age. Certain autoimmune diseases, chemotherapeutic drugs, surgery (Hysterectomy with or without removal of ovaries, Drilling of ovaries in PCOD polycystic ovarian disease), metabolic diseases like hypothyroidism can lead to Premature Menopause. Taking healthy diet, rich in calcium, vitamins, omega 3 fatty acid, doing daily exercise can prevent early menopause in 10 to 20 % of cases. Avoiding smoking and alcohol, changing lifestyle, with adequate sleep can also prevent early menopause.


Can you discuss on any recent study which shows milk can beat early Menopause?


According to a new study published in the American journal of clinical nutrition, 116000 women were followed for 20 years, which showed consumption of Vitamin D via dietary means particularly dietary products lead to prevention of early menopause in 18 % of cases. The observation in this study proves association but not causation. Though this is biologically plausible as vitamin D receptors are found in abundance in ovarian tissue. Vitamin D is also known to protect ovaries from the effect of aging




What measure of milk should be consumed by women at various age group?


Milk and milk products like yogurt, cheese are the prime source of calcium in one's diet. Calcium helps to build the bone mass which peaks between 25 to 35 yrs after that it starts to decline. The amount of peak bone mass attained in a woman is very important as with that she will go through pregnancy, lactation and menopause, which are important causes of decreasing calcium in women leading to a backache, pain in the legs etc.


To achieve this bone mass it's essential to drink milk and have milk products.


1 to 10 yrs of age 1 1/2 glass of milk + yogurt and cheese


!0 to 15 yrs 2 to 2 1/2 glass of milk + yogurt and cheese


Pregnancy and lactation 2 glass of milk + yogurt and cheese


Menopause 2 1/2 glass of milk + yogurt and cheese




Please elaborate on calcium status in women after menopause?


Due to a decrease in estrogen production after menopause, women body are less able to retain calcium from dietary sources and they also tend to lose calcium from the bones leading to osteopenia and osteoporosis. They become more susceptible to stress fractures due to increased fragility of the bones.




Can you suggest a milk diet to avoid early menopause?


A glass of milk morning and evening along with dairy products like yogurt and cheese will definitely help in building a good bone mass and therefore prevent in early osteoporotic changes after menopause and may in some cases prevent early menopause.




What is your advice to women suffering from Menopause


Menopause through a physiological process, it may be associated with physical changes as hot flushes, sweats, frequent UTI and psychological changes.


          Take a Healthy diet rich in Calcium, nutrients as in fresh leafy vegetables, Soya ( natural Source of estrogen) fresh fruits and plenty of oral fluids.


         Change Lifestyle-- Do Yoga and exercise for half an hour daily, and do Meditation daily.


         Adequate sleep at night for at least 7 hrs


         Avoid smoking and drinking


         Be Healthy be Happy!​

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