Menopause symptoms often begin to appear between the ages of 30 and 40, a stage known as perimenopause. The actual menopause phase usually occurs between 40 and 55 years, when hormonal changes and symptoms become more noticeable. At this point, hormones (estrogen) are low and therefore create physical and emotional changes. Some of the symptoms you'll find during menopause may include hot flashes, night sweats, mood swings, weight gain, lack of sleep, joint pain, digestive problems, and fatigue.
By adding nutrient-dense foods to your diet regularly you can help manage menopause symptoms the natural way. Flaxseed (Alsik Beej) has been identified as a highly beneficial superfood for women with menopause because of the abundance of nutrients it contains.
What is a Flaxseed?
Flaxseeds are small brown or golden seeds that have high nutritional value, because they are rich in nutrients such as omega-3 fatty acids; lignans (phytoestrogens); dietary fiber; protein; antioxidants; vitamin/mineral content and more. The nutrients found in flaxseeds contribute to their general health benefits and can help with menopausal hormone balancing.
There are numerous health benefits of taking flaxseed during menopause.
1. Hormonal Balance Support
Lignans (phytoestrogens) are found in flaxseed. These are plant-based compounds that can help balance the levels of the hormone estrogen and create a better hormonal balance; therefore, they also reduce the magnitude of the negative effects of the hormonal fluctuations experienced during menopause.
2. Hot Flash & Night Sweat Reduction
Hot flashes and night sweats are two of the more common symptoms women experience during menopause. Consistent consumption of flaxseed may assist in reducing both the frequency and severity of hot flashes and night-sweats, primarily by aiding in the production of the hormones that control and regulate body temperature.
3. Mood & Emotional Well-Being
Due to the fluctuation of hormones during menopause, there can be a negative impact on the mental well-being of women, resulting in emotional swings, anxiety and increased irritability. The omega-3 fatty acids found in flaxseed may support the brain and help to improve women's mood and reduce stress.
4. Weight Management
Women tend to gain weight during menopause as a result of their slower metabolic rates. The high fiber content of flaxseed can help keep you feeling full longer, which may limit food intake, control appetite and also support digestion and make it easier to manage the weight gain during menopause.
5. It Is Good for Your Heart
The risk of heart disease increases after women go through menopause. Flaxseed lowers your levels of bad cholesterol (called LDL) and supports normal blood pressure and improves overall heart disease risk through omega-3 fatty acids.
6. It's good for your bones
The decrease in Estrogen leads to a loss of bone mass. Flaxseed provides calcium, magnesium and phosphorus which help support strong bones and the reduction of osteoporosis when consumed as part of a balanced diet.
7. It Aids Digestion and Gut health
During menopause, many women suffer from constipation or bloating, both digestive problems. The high fiber in flaxseed helps to regulate bowel movements and works to enhance gut health, which leads to healthier digestion.
8. It Improves Skin and Hair Health
The hormonal changes experienced during menopause often result in dry skin and thin hair. The omega-3 fatty acids and antioxidants found in flaxseed can help improve the hydration of the skin, the elasticity of both skin and hair, and increase their strength and appearance.
The Best Way to Eat Flaxseed While You're Going Through Menopause
- Eat at least one to two tablespoons daily of ground flaxseed or sprouted flaxseed
- Put it in smoothies, yogurt, salad, oatmeal, soup, or anything else you want to use it with
- Drink warm water with your flaxseed in the morning; this makes it easier to digest and absorb the nutrients in it
Ground flaxseed is much easier to digest than whole flaxseed and gives you significantly better nutrient absorption.
Frequently Asked Questions About Flaxseed Use During Menopause
Q1: Are flaxseeds safe to use during Menopause?
A: Flaxseeds are safe and can be helpful when taken moderately.
Q2: What amount of Flaxseed should I ingest daily?
A: The suggested intake of ground Flaxseed is 1 to 2 tablespoons every day.
Q3: Will Flaxseed help reduce Hot Flashes?
A: Yes, Flaxseed contains phytoestrogens which may help relieve Hot Flashes and Night Sweats.
Q4: Can you take Flaxseed with Menopause Supplements?
A: In general, yes. If you're taking Hormone Therapy or medications please check with your Doctor First.
Q5: Can Flaxseed Help Me Maintain My Weight during Menopause?
A: Yes, the fibre in Flaxseed helps control hunger and maintain a healthy weight.
Conclusion
In conclusion, flaxseeds are an affordable, natural, and effective approach for the management of menopausal symptoms. They may be of assistance to your body in achieving a healthy balance of hormones and heart health; digestive problems may be alleviated through the use of them, as well as improving one's quality of life during the menopausal period (along with the rest of your lifestyle).
