Why FATS are essential…

Fats (and lipids in general) are a large group of molecules with different functions. Some types of fatty acids help lower the risk of chronic diseases and maintain good health throughout the lifespan. 

These include: 

  • Omega 3’s (Primarily EPA and DHA) 

  • Omega 7’s 

  • Fat based molecules, such as plant sterols. 

Fats’ crucial role on inflammation, nervous system signalling, and all cell membranes mean that the type of fat we eat can strongly affect our health. 

Foods high in healthy fats include:

  • Nuts

  • Seeds

  • Cold-pressed oils

  • Olives

  • Oily fish such as Salmon and Mackerel

  • Avocados

  • Egg yolks

  • Coconut

  • Pastured meats and dairy may also offer some benefits. 

Conversely, diets high in fatty meats (e.g. bacon, processed meats) as well as the trans fats in highly processed foods (like cakes and biscuits) have been linked to higher rates of diseases such as breast cancer and cardiovascular diseases. 

How much is enough? 

The daily recommended fat intake for a woman in menopause is between 20-30% of her daily calories. 

Some women may choose to supplement, particularly with an omega-3 fatty acid supplement. 

Why is it important? 

We need fats for hormone production, cell signalling, nervous system function, and proper cell membrane structure. Our fat intake and type can affect literally everything in our body. 

Eating more saturated and processed fats can increase our risk of health problems because of how these fats behave in our body… 

A high intake of saturated animal fats and the fats in highly processed foods can increase our risk of many diseases because they interfere with the body’s ability to keep inflammation levels within a healthy range 

As we age, skin and other tissues become drier- in part due to the hormonally based changes in the secretion of lipids (fats and oils)…

Getting enough healthy fats helps ensure these tissues stay supple. Omega-3’s and omega-7’s in particular have been shown to help with tissue dryness, such as dry eyes and vaginal dryness. 

Our general fat metabolism shifts as we age…

This includes how our body handles fatty acids from our diet as well as stored body fat.