6 foods to eat during menopause: Menopause is a significant transition time in the lives of women. The majority of them use the last menstrual cycle as the dividing point, calculating 1 to 2 years before and after. This is known as the menopausal transition phase. Most women are between the ages of 45 and 55.
Due to the violent fluctuation of estrogen and progesterone during this period, the following physical and mental symptoms are frequently accompanied, such as hot flashes, night sweats, vaginal dryness, mood swings, loss of libido, insomnia, fatigue, irritability, anxiety, depression, palpitations, and joint pains, etc., severely affecting life, social and sexual relations, etc.
Thanks to advances in medical care, the average life expectancy has increased significantly, which means that there are more than 30 to 40 years of life after menopause, so women should be more aware of body changes and improve their control over their bodies
In evidence-based medicine, what health ingredients are helpful in female menopause? See in-text analysis
6 Women’s Menopause-Friendly Foods: mac and cheese, nutrient profile per serving, ingredients how, foods to eat during menopause, foods to eat during menopause, cookie mixture ingredients
1. Ginseng (Panax ginseng)
Ginseng is a prominent medicinal plant with succulent roots that belongs to the Araliaceae family and the species Panax, whose name is derived from the Greek words pan (all) and akos (healing), and is widely employed in the treatment of numerous disorders.
Ginseng has been utilized for almost 2,000 years in traditional Chinese medicine. It was initially used in ancient China, according to the Shennong Bencao Jing. In Asia, North America, and Europe, there are around 13 types. Ginseng has shared origins in Northeast China, the Korean Peninsula, Russia, and North America. Korean ginseng, Chinese ginseng, and American ginseng are the most well-known.
A systematic review (including 10 double-blind randomized controlled trials) indicated that in menopausal women, the use of ginseng (including Korean, Chinese, or American ginseng) improved sexual function, arousal (but not hot No significant improvement in red frequency, hormone levels or endometrial thickness).
Conclusion: For female menopausal symptoms, the use of ginseng products is only effective in improving sexual function, and it is limited by the bias and heterogeneity of the included studies, which needs to be further verified by more rigorous experiments.
2. The red clover
Red alfalfa is a perennial plant native to Europe and Western Asia. Its most distinguishing feature is its pink-purple blooms. It was commonly used as animal feed in the past because to its quick growth and great nutritional content.
Red alfalfa and soybean exhibit comparable isoflavones, including genistein, daidzein, formononetin, and biochanin A, as discovered in recent years. Frequently connected with symptoms of female menopause.
A comprehensive review and meta-analysis (containing 10 randomized controlled trials) discovered that red alfalfa reduced the frequency of hot flashes (particularly those with more than 5 episodes per day) and improved vaginal atrophy (although not psychological state, sexual issues, or sleep disturbances).
Another double-blind, controlled study (12 weeks in 60 menopausal women) found that red alfalfa (with an enhanced absorption formula) had positive effects on bone health (more pronounced in the lumbar spine and femoral neck, with bone mineral density/BMD, T-score and bone resorption index/CTx levels), inhibited osteoclasts and increased osteoblast activity.
Conclusion: For menopause-related hot flashes, vaginal atrophy, and bone problems, red alfalfa may have positive effects, but limited by the heterogeneity of the included studies and methodological flaws, more studies are needed for further verification
See Other Related Jobs:
- Food Storage Tips – Great Tips On How To Properly Preserve Refrigerated Food
- Organic Berries – Why Organic Foods Taste So Much Better
- Augment Your Craving For Vegan Comfort Meals With These December Recipes
- Frozen Vegetables – Considered a Fresh New Perspective When Preparing Meals at Home
- Modernized Version of a Traditional Recipe – Baked Eggs
- How to Make Healthy Smoothies at Home
- How to Preserve The Food’s Quality
- Frozen, Homemade, or Restaurant – Which Pizza Is Best?
- Top 10 Dangerously Rich Ibo Men
3. Soy isoflavones
Isoflavones are a category of phytoestrogens (others include lignin and coumestrol), which have estrogen-like effects and are widely found in legumes, and soybeans are the most abundant. Other sources include lentils and kidney beans. , green beans, fava beans and chickpeas
The dietary observations found that Asian women who ate more soy products faced significantly less discomfort during menopause compared to the American diet.
A Model based meta-analysis (including 16 studies with 1710 participants) indicated that soy isoflavones had a milder and slower effect on hot flashes than the drug Estradiol (E2) (The time required is 4 times that of estradiol).
Another meta-analysis of the literature (including 10 randomized placebo-controlled studies involving 1024 postmenopausal women) indicated that soy isoflavones had positive effects on cognitive function and visual memory, especially for use Longer periods and younger (under 60) starters .
Another small, double-blind, controlled study (4 months in 38 postmenopausal women) showed that isoflavones helped improve sleep efficiency (measured using a sleep polysomnography) and reduce a variety of insomnia-related symptoms .
Conclusion: Soy isoflavones may have positive effects on menopause-related hot flashes, cognitive decline and sleep problems, but limited by the small sample size and heterogeneity among studies, more studies are still needed to confirm.
4. Hypericum perforatum
Hypericum Perforatum, also known as St. John’s wort, is a perennial plant native to Europe and Asia, and historians believe that the name St. John’s wort was given to it by the first Christians Yes, they noticed that the plant bloomed on June 24, the birthday of St. John the Baptist
St. John’s wort is thought to have sedative and astringent properties and is traditionally used for neuralgia, bursitis, sciatica, menopausal symptoms, anxiety, depression, and for wound repair
A systematic literature review and meta-analysis (9 randomized controlled trials with a total of 6142 female menopausal participants) indicated that the use of Hypericum perforatum extract alone or in combination with other herbs can help alleviate menopause Discomfort symptoms (especially hot flashes improved most significantly).
Conclusion: Hypericum perforatum preparations may be helpful in relieving menopause-related hot flashes, but limited by the small sample size and the heterogeneity of the included studies, more studies are still needed for further verification
5. Black cohosh
Black cohosh, belonging to the Ranunculus family, is a native herb of eastern North America and is currently a widely used dietary supplement as hormone replacement therapy to improve symptoms of menopause in women and to relieve various gynecological conditions, including PMS and irregular menstrual cycles.
Although it is often assumed that black cohosh has estrogenic properties, in vivo and in vitro research have revealed that black cohosh neither promotes nor inhibits estrogen signaling.
A Cochrane Database of Systematic Reviews (16 studies involving 2027 perimenopausal or postmenopausal women) found insufficient evidence that black cohosh improves menopause symptoms, including vasomotor symptoms (such as hot flashes and night sweats), vulvovaginal symptoms, menopausal symptom score, sexual desire, and bone health.
Conclusions: There is currently insufficient evidence to support the use of black cohosh for menopausal symptoms due to study heterogeneity and small sample size.
6. Omega-3 Fatty Acids
Omega-3 fatty acids are a vital health ingredient for the body. It is a polyunsaturated fatty acid that is not generated by the human body. Essentially, Omega-3 fatty acids are important in baby brain development (which continues until maturity) and aid in the preservation of adult health.
best foods for menopause belly, estrogen rich foods for menopause, foods to avoid for menopause belly fat, menopause foods to eat list, best milk for menopause
Omega-3 fatty acids are usually present in ready-made fish oil, tasty almonds, shellfish and shelf-stable items, and leafy greenish vegetables.
A meta-analysis of the literature (Meta-Analysis of 3 randomized controlled trials involving 483 women with menopausal vasomotor symptoms) found that omega-3 fatty acid (fish oil) supplementation decreased night sweats but was not linked with improved sleep. Hot flushes, sleep quality, and overall quality of life did not significantly improve.
Conclusion: Omega-3 fatty acid (fish oil) supplementation may be beneficial for menopause-related night sweat symptoms, however due to the small sample size, additional study is needed to confirm this.
What foods should a menopausal woman avoid?
Is eating eggs good for menopause?
Are bananas good for menopause? Do sweet potatoes help with menopause?
What is the best diet advice to follow during menopause?
What foods should I avoid during menopause?