The role of Omega 3 fats to balance menopause hormones and promote weightloss

Can fat help with weightloss? It’s so difficult to believe that’s true when fats have been demonised for so long.!

Yet the International Journal of Obesity published a study in which those on a moderate fat diet actually lost weight and kept it off, as opposed to those on lower fat diets who did lose weight but then regained it. I don’t recommend ‘low fat’ diets at all, as fats play a very important role in the body and are essential for the health and maintenance of all hormones and body systems. It’s actually not the amount of fat you eat that contributes to weight gain, it’s which fats you eat!

All fat makes you fat. Truth or myth? Myth! Eating the healthy fats will NOT make you fat. The reverse is actually true.

I’ve mentioned healthy fats already in other articles on weight loss, but why are they good for you?  It is such a great shame that it was decided that all oils and fats should be labeled together as ‘bad fat’ because their effect on the body, and the way the body uses them could not be more different.

The body basically holds on to and stores excess (bad) fats.  When you consume sugars, simple carbohydrates and starches, (mostly found on supermarket shelves packaged with other ingredients you won’t recognise as being grown in nature) – the body uses what it can quickly for immediate energy, but the majority of this energy is converted into ’bad’ fat and is stored in the body. Stored fat that is so difficult to shift; in women around the waist, in men around the internal organs, distending the abdomen.

This can lead to overeating and sugar addiction as in the absence of any good fats the body seeks more and more of the ‘quick fix’ refined sugars and carbohydrates, giving energy highs and energy crashes.

Good fats, ie omega-3 especially and omega-6 (also coconut oil) are easily used by the body as slow-burn energy and none contribute to the increase of your waistline.

Good fats actually suppress appetite and therefore help to stabilise body weight. These good fats increase body fat burning, decrease body fat production, and increase body heat production (i.e. fat burn off without exercise). In addition, these good fats helps feed the brain, are the raw ingredients to help balance chaotic hormones,  and lead to improved memory, concentration, motivation, creativity and clarity of thought. Blast through the brain fog!

Good sources of Omega 3 fats in food

So where can you find these good fats in food? Great sources are oily fish (salmon, mackerel, trout, sardines, pilchards etc), all nuts and seeds (and their oils and butter), chia and flax seeds too. Avocados and Olive Oil also contain essential Omega fats. There are others … but these would be a great addition to your diet to both improve your health, and contribute to any weight loss programme.

How much Omega 3 should you eat for hormone balance?

Udo Erasmus, the ‘king’ of Omega 3 research suggests that you can’t over-dose on Omega 3 intake IF your liver can metabolise the fats efficiently. However the liver may already be struggling to do perform optimally during menopause, breaking down old hormones for excretion, plus all other functions it has to perform to remove toxic waste from the body and keep us healthy.

My recommendation would be to aim for including oily fish in your diet twice/week, and SOME Omega 3 from other sources every day. It doesn’t have to be excessive. It’s always in the balance. For example, if having nuts, consume no more than a small handful a day.

Should you take an Omega 3 supplement?

For an additional boost for hormones, and to reduce many unpleasant symptoms through the menopause years, I highly recommend you consider taking an Omega 3 supplement. (Click HERE to learn more about Om3 supplements). A supplement can be in addition to the foods mentioned above, your body and hormones will love you for it!

Clare 🙂

Award winning Nutritional Therapist, Menopause Health Coach,

Member of British Menopause Society

Helping busy ladies naturally create harmony and  health through the menopause years and beyond.  Regain control, confidence, and be free to live the life they choose.

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A full hysterectomy in her 30’s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.