Fish oil, rich in omega-3 fatty acids, has many health benefits, so much so that the American Heart Association recommends you eat at least two servings of fish a week. Taking fish oil can help lower your risk of heart disease, a risk that increases after menopause. But fish oil hasn't been shown to decrease symptoms of peri-menopause such as hot flashes, mood swings, sleep difficulties and irregular periods.
Peri-menopause
As women age, their bodies gradually produce less estrogen. The period when your body produces less estrogen but you still have periods is known as peri-menopause. Peri-menopause can last four to five years before you reach full menopause. During peri-menopause, your body may respond to the decrease in estrogen with a variety of symptoms, including hot flashes, difficulty sleeping and mood swings. Your periods may be irregular and either very light or very heavy. Lifestyle changes and a variety of remedies can help you deal with these symptoms.
Fish Oil and Menopause
The omega-3 fatty acids in fish oil help to reduce levels of low-density lipoproteins, or LDL cholesterol, sometimes known as bad cholesterol. Fish oil also helps to reduce inflammation in blood vessels, helping to lower your risk of a stroke. Estrogen helps to protect women against heart attacks and heart disease. After menopause, a woman's risk of a heart attack or stroke rises. Ask your doctor if taking fish oil could help to reduce your risk. Or, simply make fish a more regular part of your diet. Oily fish such as tuna, mackerel and salmon contain beneficial omega-3 fatty acids.
Supplements for Peri-Menopause
Peruse the shelves at natural foods stores and you'll find rows of supplements that claim to ease the symptoms of menopause and peri-menopause. Many of these contain plant estrogens, also known as phytoestrogens, which mimic the estrogen in women's bodies. Soy, black cohosh and flax seeds are some sources of phytoestrogens. These products relieve peri-menopausal symptoms for some people and have no effect for others. WomensHealth.gov, a project of the U.S. Department of Health and Human Services Office on Women's Health, recommends you get phytoestrogens from food rather than supplements by eating flax seeds, tofu, tempeh, soy milk and other soy products.
Other Supplements for Menopause
In addition to taking fish oil for your heart, you should also ask your doctor about calcium and vitamin D for bone health. The loss of estrogen accelerates bone loss. Weight-bearing exercise and taking calcium and vitamin D can help to protect against this bone loss in menopausal women.
