Menopause marks the end of menstruation and fertility and usually occurs in women aged between 40 and 55 years. According to the University of Maryland Medical Center, at the onset of menopause the ovaries reduce their production of the hormones estrogen and progesterone. This can lead to symptoms such as irregular periods, hot flashes, night sweats and mood swings. Some foods and supplements may help to reduce menopause-related symptoms. Menopausal women should only take supplements under the supervision of a health care professional.
Flaxseeds
Flaxseeds are the seed of the flax plant, also known as Linum usitatissimum.
In a study published in a 2002 issue of Obstetrics & Gynecology, researchers found that adding 40 g of crushed flaxseed, daily to the diet is as effective as oral estrogen-progesterone to improve mild menopause-related symptoms.
According to the University of Maryland Medical Center, flaxseeds contain plant-based estrogens called lignans that may help reduce symptoms of menopause.
Soy
According to the the Mayo Clinic, soy contains isoflavones, often called phytoestrogens, which may act in a similar way to estrogen in the body. Phytoestrogen bind to estogen receptors in the body and either reduce or strengthen the effects of estrogen in the body, explains the University of Maryland Medical Center. Foods rich in soy isoflavones include tempeh, tofu and miso.
In a study published in a 1998 issue of Obstetrics & Gynecology, researchers found that 40 g of isolated soy protein daily, for 12 weeks, substantially reduced the frequency of hot flashes in menopausal women.
Black Cohosh
According to the American Cancer Society, black cohosh, also known as Cimicifuga racemosa, is mainly used for menopausal symptoms such as hot flashes and Germany's regulatory agency for herbs, Commission E, has approved black cohosh for these symptoms.
In a study published in a 2002 issue of the Journal of Women's Health and Gender-Based Medicine, researchers studied the affect of black cohosh on menopausal symptoms, in both perimenopausal and postmenopausal women. The woman took either 39 mg or 127.3 mg daily for 24 weeks. Thteam found that both dosages reduced menopause symptoms and commented that as the higher dose did not have a significantly greater effect, the lower dose is the preferred amount to take.
Menopausal women should consult a doctor before taking any black cohosh supplements.
References
- University of Maryland: Menopause
- "Obstetrics & Gynecology": Flaxseed dietary supplement versus hormone replacement therapy in hypercholesterolemic menopausal women: Lemay A, Dodin S, Kadri N, et al: 2002
- The Mayo Clinic: Soy
- The University of Maryland: Soy
- "Obstetrics & Gynecology": The effect of dietary soy supplementation on hot flushes: Albertazzi P, Pansini F, Bonaccorsi G, et al:1998
- American Cancer Society: Black Cohosh
