The term perimenopause describes the transitional time between regular monthly periods and the cessation of a woman's menses. Because the symptoms of perimenopause vary between cultures, some scientists question the relationship between diet and lifestyle and the reported symptoms associated with the premenopausal years. While treatment for the symptoms of perimenopause may vary according to the individual health care provider, the efficacy of fish oil for the treatment of perimenopause remains of interest to doctors and patients alike.
Symptoms of Perimenopause
When perimenopausal symptoms become severe, it is likely that your sex hormones are out of balance, says Marcy Holmes from the Women to Women website. Although you may experience symptoms of perimenopause during times of stress, life style habits and nutrition also have a direct effect on your hormonal balance. Although symptoms will vary, mood changes, night sweats, fatigue, fuzzy thinking and inconsistent periods can occur for several years before the onset of menopause.
Properties of Fish Oil
The health benefits of fish oil are attributed to the presence of certain omega-3 essential oils. Eicosapentaenoic acid, Docosahexaenoic acid, Alpha-linolenic acid and Gamma-linolenic acids have powerful healing properties that continue to be explored by conventional science. Low levels of omega-3 fatty acids are associated with menstrual irregularities, premenopausal symptoms and other gynecological problems. The average Western diet provides less than 50 percent of the recommended daily allotment of omega-3 fatty acids. And, because the body cannot manufacture omega-3s on its own, you must eat foods that are high in fatty acids or supplement your diet with a reputable commercial fish oil.
Fish Oil Sources
Just 3.5 oz. of tuna, sardines, halibut or salmon contain approximately 1 g of omega-3 fish oil, according to the National Institutes of Health. Although omega-3 fish oils naturally occur in deep water fish such as tuna, mackerel and sardines, concerns regarding the toxicity of ocean fish have caused consumers to look closer at the benefits of supplementation. While vegetarians cite algae and flax seed as suitable sources for omega-3 fatty acids, fish oil supplements with a ratio of three parts EPA to five parts DHA are considered a safe and effective alternative to consuming fish.
Considerations
The traditional Japanese diet of fish, soy products and seaweed may explain why Japanese women report fewer difficulties during the perimenopausal years. According to the Women to Women website, small but "well-controlled studies" showed a significant reduction in hot flashes in women with higher levels of omega-3s. Omega-3 fatty acids also help to preserve bone, breast health and heart function in older women. As with all supplements, you should talk to your physician before increasing your levels of omega-3 fatty acids.
References
- Women to Women; Menopause & Perimenopause; March Holmes; July 2011
- University of Maryland Medical Center; Menopause; Steven Ehrlich; November 2009
- PubMed; Dietary Omega-3 Fatty Acids for Women; J.M. Bourne; January 2007
- MedlinePlus; Fish Oil; February 2011
- American Family Physician; Alternative Therapies for Traditional Disease States: Menopause; Vincent Morelli et.al.; July 2002
- Women to Women; Nutrition; Marcelle Pick; April 2011
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