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Research Recap: Preventing Nutrient Deficiencies during Menopause

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October is World Menopause Month. According to a national research report by the Menopause Foundation of Canada, the average woman will spend up to half her lifetime in menopause and post-menopause. If this is you, read the research summary below. 

Background

Here’s another statistic – 95% of women experience symptoms such as hot flashes, night sweats, heart palpitations, migraines, anxiety and memory issues. As estrogen decreases, the risk increases for different health issues including high blood cholesterol, high blood pressure, high blood sugars, heart disease, diabetes and osteoporosis. This research paper reviewed 42 studies to come up with evidence-based guidelines to address the nutrient needs of menopausal women. 

What the research found

The chart below is a summary of the key nutrients and recommendations for menopausal and post-menopausal women. These guidelines align with the 2025 guidelines from the North American Menopause Society and the World Health Organization. 

How you can use this information

Keep in mind that these are general guidelines during menopause and post-menopause. Always speak to your health care professional for personalized advice.

When it comes to an overall eating pattern for menopause, the International Menopause Society (IMS) recommends following a Mediterranean-style diet that includes plenty of vegetables, fruits, legumes, nuts, whole grains, olive oil and fish. Regular exercise can also improve bone and muscle health as well as decrease the risk of falls and fractures. Aim to participate in at least 150 minutes of moderate-intensity exercise per week plus strength train at least 2 times per week.

 

Reference: Yi-chen Liu & Zhi-qing Guo. Dietary interventions and nutritional strategies for menopausal health: a mini review. Frontiers in Nutrition, 2025 Dec 15;12:1702105. doi: 10.3389/fnut.2025.1702105   https://pmc.ncbi.nlm.nih.gov/articles/PMC12745279/

 

Research Recap: Eating Beans Can Lower Your Cholesterol

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Interested in lowering your blood cholesterol levels? Research from the University of Toronto found that eating beans can help!

Background 

This was a meta-analysis study, meaning that it reviewed the results of many other published studies to come up with one overall conclusion. The meta-analysis looked at 38 studies involving a total of 2,095 adults aged 26 to 64 years who ate pulses. There were about equal numbers of male and female participants. Some of the participants had high blood cholesterol or type 2 diabetes, while others had no health issues at all.

The studies each lasted at least three weeks and up to six weeks. The amount of pulses eaten ranged from 24 to 377 grams per day. The median amount of pulses consumed was 130 grams daily, which is about ½ to ⅔ cup of cooked pulses – either from dried, canned or in products / baked goods made from pulses. 

What the meta-analysis found

Eating beans lowered the “bad” low density lipoprotein (LDL) cholesterol by 0.14 mmol/L. Additionally, eating beans lowered the non-high density lipoprotein (non-HDL) cholesterol by 0.22 mmol/L. For reference, an ideal LDL cholesterol level is less than 2.0 mmol/L for high risk individuals, or under the range of 2.6 to 3.5 mmol/L for lower risk adults. These small reductions from eating beans are beneficial because high LDL cholesterol levels are a risk factor for cardiovascular disease. 

What’s non-HDL cholesterol, you ask? Non-HDL cholesterol is the total of all the types of artery-clogging particles which includes low density lipoprotein (LDL), very-low-density-lipoprotein (VLDL), intermediate-density lipoproteins (IDL) and lipoprotein-a. Basically, non-HDL cholesterol is your total cholesterol minus your “good” HDL cholesterol. NOn-HDL is another blood measure to asses for unhealthy blood cholesterol levels. 

How you can use this info

In Canada, there are specific regulated health claims for foods that have been shown to reduce blood cholesterol levels, including: 

  • soy protein 25 grams/day
  • nuts 45 grams/day
  • beta-glucan fibre (e.g. from barley or oats) 3 grams/day
  • psyllium fibre 7 grams/day 

However, there is no official recommendation for the amount of pulses or beans to consume. 

This meta-analysis shows that eating an average of 130 grams/day of beans (about ½ to ⅔ cup) can lower LDL and non-HDL cholesterol in adults whether or not they have high blood cholesterol or type 2 diabetes. Both the plant-based protein and dietary fibre found in beans likely play a role in lowering blood cholesterol. 

So what can you do? Try to include more bean-based meals. Start with at least once a week and work your way up to enjoying beans regularly. Check out these recipes for ideas:

Chickpea Lettuce Wraps

Black Bean, Corn and Avocado Salad

Lentil Bolognese

 

Related blogs: I’m a dietitian and found out I have high blood cholesterol…so here’s what I did to lower it.

 

Reference: Back S, Yang S, Rossi A, Ayoub-Charette S, Grant SM, Chen V, Lin EJ, Haintz L, Chen YT, Ahmad E, Gahagan J, Marinangeli CPF, Ha V, Khan TA, Blanco Meji S, Zurbau A, de Souza RJ, Beyene J, English MM, Vuksan V, Josse RG, Leiter LA, Kendall CWC, Jenkins DJA, Sievenpiper JL, Chiavaroli L. Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association (2026 May 19: 15(10):e046659).