Menopause: The food group that may ease troubled sleep and increase bone density

Lisa Snowdon details the symptoms of her early menopause

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Around 40 percent of people in their late 40s and 50s experience sleeping difficulties. This is the same age as when menopause usually occurs. Women report most sleep issues during perimenopause and post menopause, Sleep Foundation reports.

Menopause starts happening when your oestrogen levels drop.

Many women report sleeping problems linked to this hormonal transition, which can be troubling when persistent.

Research published in the journal Minerva Ginecologica has found that certain component in dairy products could help tackle the sleeping problems.

This component is called glycine – an amino acid – which can be found in dairy among other food groups.

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Glycine is an inhibitory neurotransmitter in the central nervous system.

Research has shown that it can promote a deeper level of sleep. 

This amino acid is found mainly in foods rich in protein, such as meat, fish and vegetables.

Another study published in The American Journal of Clinical Nutrition has found dairy, which is rich in vitamin D and calcium, could even lower the risk of early menopause.

This study saw women with a higher intake of vitamin D and calcium have a 17 percent lower risk of early menopause.

The research reports that associations were stronger for vitamin D and calcium from dairy sources.

These are not the only two benefits of dairy products linked to menopause.

The drop in oestrogen levels, which is typical for menopause, can lead to a higher risk of fractures, according to the journal Human Reproduction Update.

The NHS explains that protein, calcium and vitamin D are essential for bone health.

Vitamin D helps your body to absorb calcium from your diet, which in turn keeps your bones healthy.

And dairy in the form of milk, cheese and other products is a good source of calcium.

There’s also a study from The American Journal of Clinical Nutrition, that looked at 750 postmenopausal women, proving this.

This study’s evidence suggests that those who ate more dairy had significantly higher bone density.

The one thing the NHS warns about is that cow’s milk in the UK, although rich in calcium, is generally not fortified with vitamin D like in other countries.

But there are some fortified foods available, including some fat spreads.

Other sources include:

  • Oily fish
  • Red meat
  • Liver
  • Egg yolks.

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