MyMT™ Blog

I know myself that confusion abounds about ‘what to eat’ to manage  menopause symptoms and despite lecturing in nutrition for years at university level, I used to feel the same.

But with the menopause transition known to bring inflammatory changes to our blood vessels, it made sense to explore the nutritional and heart-health science in relation to women’s health and ageing. 

This research led me towards better understanding the traditional diet consumed by older women living in Okinawa (a sorthern island in Japan). Their way of eating is anchored in root vegetables (principally sweet potatoes), green and yellow vegetables, soybean-based foods, and medicinal plants.

Marine foods, lean meats, fruit, medicinal garnishes and spices, tea, alcohol are also moderately consumed.

Many characteristics of the traditional Okinawan diet are shared with other healthy dietary patterns, especially that of the traditional Mediterranean diet – a diet known for it’s benefits to women’s cardiovascular and metabolic health and improved health as they age. [Willcox et al, 2014]. 

That’s why I want to encourage you to help your midlife clients to turn their attention to the heart-healthy and blood pressure reducing benefits of root vegetables and other foods that are rich in potassium. 

There is so much emphasis on calcium for bone health as we move through menopause and into the next phase of our lives. And whilst bone health deserves our attention, the other fundamental aspect of our health is to also improve cardiac health and manage the risk of hypertension (high blood pressure).

Hypertension is known to be influenced by lifestyle factors, including insomnia, low levels of exercise, overweight status and a diet high in processed foods which are also high in sodium. [Tasic et al, 2022]

This is where foods that are higher in potassium come in and it’s why I always have both sweet potatoes and raisins in my pantry. 

Are Rasisins Healthy for your Clients?

There’s a common perception that raisins are unhealthy – that’s because they are around 60% sugar, predominantly fructose and glucose. However, relatively new research suggests that they are a lot healthier than we think (Olmo-Cunillera, Escobar-Avello et al., 2019).

I used to feel guilty about eating raisins, but now my post-exercise urge to grab a handful of raisins makes sense.

After a bout of heavier exercise, I craved their sweetness. Most importantly though, after exercise, an elevated blood pressure needs foods such as raisins, which are high in potassium, to assist post-exercise recovery. 

Whilst backpackers and hikers appreciate the high-energy, low-fat convenience of dried fruits such as raisins, I bet that your clients aren’t very focused on having ½ cup of raisins as they move through menopause.

But a new review of the power of raisins to keep us healthy as we age, suggests that your clients should pack them into their lunchbox too.

“It has been demonstrated that raisins possess a low-to-moderate glycemic index, which makes them a healthy snack. They seem to contribute to a better diet quality and may reduce appetite.

Their antioxidant capacity has been correlated to the phenolic content and this may be involved in the improvement of cardiovascular health. In addition, raisins maintain a good oral health due to their antibacterial activity, low adherence to teeth and an optimum oral pH. Raisin consumption also seems to be favorable for colon function. Moreover, gut microbiota could be affected by the prebiotic content of raisins.” [Olmo-Cunillera, Escobar-Avello et al., 2019].

If your clients have high blood pressure and they are moving through menopause, then raisins (organic preferably) and sweet potatoes are two important foods for them to include in their diet. Both foods are potassium-rich.