WHY METABOLISM CHANGES DURING THE MENOPAUSE (DROP IN OESTROGEN LEVELS, REDISTRIBUTION OF ABDOMINAL FAT)
It is normal to see a woman’s body change during the menopause. At this stage, the body undergoes a process involving metabolic changes with a significant impact: a drop in oestrogen levels and ageing. Behind the saying ‘we’re all hormones’ lies the significant hormonal impact on both body and mind. Consequently, a change as profound as the menopause triggers a cascade of changes that are no less significant in other areas: fat begins to accumulate around the abdomen, appetite is ever-present and a sense of fullness never sets in (both due to the drop in oestrogen), and muscle mass begins to decrease…
These changes lead to an imbalance between calorie intake and energy expenditure. All this is compounded by a possible reduction in physical activity due to mobility issues, lack of motivation, tiredness, etc. Thus, with the same—or slightly higher—calorie intake, energy expenditure decreases, making it easy to end up with an energy surplus and, consequently, greater fat accumulation.
Weight gain is one of the many changes that accompany the menopause. To understand how hormonal changes affect all symptoms, from hot flushes to hormonal imbalance and skin changes, consult our comprehensive guide on perimenopause and medicinal mushrooms, which covers the scientific evidence for every aspect of this transition.
The drop in oestrogen also influences where fat is stored. Before oestrogen levels fall, fat is usually found on the hips and thighs, whilst during the menopause there is an increase in fat accumulation in the torso or between the organs. This is why women who previously had a flat stomach tend to gain fat around their waist. The fat stored between organs is called visceral fat and can increase without having a significant impact on total weight. In other words, during the menopause there is a tendency for visceral fat to increase, and this has implications for cardiovascular health. This type of fat has been linked in numerous studies to insulin resistance, glucose abnormalities, high blood pressure, dyslipidaemia and an increased risk of cardiovascular disease.
WHAT SCIENCE SAYS ABOUT MAITAKE AND FAT METABOLISM
Mushrooms used in traditional medicine—including maitake, as well as other species such as lion’s mane, reishi, chaga and cordyceps—are considered by some authors to be ‘new-generation functional foods’ that are low in calories and high in nutritional value. Here’s why:
- Bioactive components: they contain (1,3)(1,6)-β-d-glucans (dietary fibre), triterpenes, phenolic compounds and sterols.
- Potential properties: some of their compounds have been shown to have antioxidant and immunomodulatory effects, amongst others. As such, they could help combat obesity, boost metabolism and slow down ageing.
Although further studies are needed to clarify their mechanisms of action, dosage, safety and interactions with other foods, there is no doubt that the future prospects are promising and open up new possibilities for complementary treatments.
There is already evidence that many of their chemical compounds can be of great help. For example, according to the Spanish Society of Dietetics and Food Sciences (S.E.D.C.A.), dietary fibre has been linked to the regulation of bowel movements, improved gut microbiota health, a role in regulating blood cholesterol levels, better blood glucose levels, increased satiety and better control of a healthy weight.
In postmenopausal women with obesity, a higher fibre intake was associated with a better metabolic profile and a lower likelihood of developing metabolic syndrome. Participants who did not meet the fibre recommendations were approximately four times more likely to develop metabolic syndrome.
To give a figure, the EFSA considers 25 g per day to be an adequate intake for normal bowel function in adults and highlights additional benefits of diets containing higher amounts, particularly with regard to cardiovascular risk, type 2 diabetes and weight maintenance.
Turning to Maitake, a study carried out by Nishinomiya University in Japan assessed the weight-control properties of one of the mushrooms commonly found in the Eastern diet and to which health benefits have traditionally been attributed: Maitake.
A 2008 study (Minamino et al., carried out on cell models, not on humans) observed that Maitake extract demonstrated a potential ability to inhibit the maturation of adipocytes. Although these results are promising in the laboratory, it is important to note that clinical trials in postmenopausal women are needed to confirm these effects in vivo. In other words, taking this mushroom extract could limit fat accumulation, which occurs when these cells mature.
The same study also found that Maitake extract limited the accumulation of triglycerides, suggesting that it could also be considered a regulator of lipid metabolism.
HORMONAL DISRUPTION, ADIPOCYTES AND OBESITY
In April 2018, the journal *Cell Metabolism* published an article demonstrating why disruptions to the body’s biological cycles could promote the accumulation of lipids or fat in our cells. Without distinguishing between different types of fat, the research indicated that such accumulation results from the release of certain hormones, triggered by specific biological changes. The research team suggested that an imbalance in the body’s hormone release could underlie obesity and explain why this condition occurs in situations involving hormonal changes.
HABITS THAT REALLY MAKE A DIFFERENCE (PHYSICAL ACTIVITY, PROTEIN, SLEEP)
Every day we become more aware of the importance of physical activity, sleep and nutrition. These three pillars underpin our wellbeing, particularly as we get older. Yes, it is true that there are related conditions and a genetic component to take into account, but in any case, we must recognise that weight gain is not inevitable and that by focusing on these three pillars we can achieve real and lasting results:
PHYSICAL ACTIVITY
Strength training is recommended, particularly to counteract the loss of muscle mass, which can be as high as 8 per cent. Some studies put the reduction in muscle mass during the perimenopausal period at 2.5 per cent, rising to 5.7 per cent in the postmenopausal period,
PROTEIN
A diet rich in vegetables, fibre, high-quality proteins, whole grains and unsaturated fats is recommended. There is no need to follow restrictive diets, but it is important to follow guidelines tailored to the nutritional needs of this stage of life.
The International Menopause Society (IMS) guidelines recommend a daily intake of 1–1.2 grams of protein per kilogram of body weight for women in middle age. This represents approximately 20 per cent of daily energy intake. Thus, a woman weighing around 65 kg should consume around 65–78 grams of protein per day.
Furthermore, a protein-rich diet can also help to counteract the loss of muscle mass and is the perfect complement to achieving greater effectiveness from strength training.
SLEEP
Studies suggest that the prevalence of sleep disorders during the menopause or in the early stages of perimenopause is as high as 56 per cent. These range from waking up during the night and insomnia to hot flushes and night sweats. This is a multifactorial problem with a significant impact, and it is important to bear in mind the key recommendations from medical centres and medical societies:
- Last meal of the day: light and eaten well before bedtime
- Avoid screens before going to bed
- Exercise regularly to promote rest
- Ensure the sleeping environment is suitable: maintain a comfortable temperature and minimise visual and auditory stimuli to help you fall asleep.
HOW TO INCORPORATE MAITAKE AND OTHER FUNCTIONAL MUSHROOMS
Mushrooms are a food of high nutritional value as they are low in calories yet offer a good balance of fibre and protein, amongst other nutrients. It is therefore common to find them included in nutritional recommendations tailored for perimenopause and menopause.
Maitake is a species widely used in traditional medicine; therefore, as well as being cooked, it was traditionally consumed as a tea or ground to increase its nutritional value. This is also the case with Reishi, Chaga and Cordyceps. Nowadays, the most effective way to incorporate their bioactive compounds in high concentrations is by taking their extract, which is usually sold as a dietary supplement in capsule form.
As we have already mentioned, in addition to this species, there are other adaptogenic mushrooms such as Reishi, Lion’s Mane and Cordyceps, which are used as adaptogenic supplements and may be of benefit for various conditions. From a broader perspective, during the menopause it may be beneficial to incorporate other nutrients such as vitamins A, B6 and D, which help to boost immunity, manage fatigue and hormonal changes, and support bone health and muscle function, respectively. Zinc is also a mineral of interest during this stage, as it supports the skin, hair and nails.
Furthermore, natural remedies such as ashwagandha, green tea and probiotics may help to reduce symptoms associated with hormonal changes.
At Hifas da Terra, we have over 25 years’ experience researching the properties of functional mushrooms and optimising their production to maximise the concentration of their active biomolecules. We combine science and biotechnology to transform the natural supplement sector: we formulate adaptogenic mushroom extracts alongside botanicals and vitamins under rigorous pharmaceutical standards. The result is innovative, safe food supplements backed by scientific evidence and our expertise.