This October, in recognition of World Menopause Awareness Month, we’re highlighting the natural benefits of flaxseeds, with insights from women’s health expert Cara Shaw. Flaxseeds, rich in lignans, offer a natural way to support hormone balance and ease menopausal symptoms.
The benefits of flaxseeds for menopause
Flaxseeds are one of the richest sources of lignans, a type of phytoestrogen that can interact with oestrogen receptors in the body. These plant-based compounds can help to regulate hormone levels, which can be particularly useful during menopause when hormone fluctuations lead to symptoms like hot flushes, mood swings, and weight gain.
According to Shaw: 'Flaxseeds are an incredible addition to a woman's diet, especially during menopause. Their high lignan content helps regulate oestrogen levels, making them a valuable tool for managing the transition through menopause.'
Flaxseeds and supporting hormone balance
Lignans in flaxseeds help by modulating oestrogen levels in the body, either increasing or decreasing their activity based on what’s needed. During perimenopause, this can be especially helpful as oestrogen levels tend to be higher, contributing to symptoms such as breast tenderness, bloating, and irritability.
In menopause, when oestrogen levels drop, lignans can offer gentle support by stimulating oestrogen receptors, helping women adjust to these lower levels. Adding flaxseeds to your diet provides a natural way to support this hormonal transition.
Other benefits of flaxseeds during menopause
Flaxseeds are also a great source of omega-3 fatty acids, which have been linked to reducing the frequency of vasomotor symptoms like hot flushes and night sweats. Studies suggest that consistent omega-3 intake can offer relief from these symptoms and improve sleep quality.
Additionally, flaxseeds are beneficial for mental and cognitive health. Rich in omega-3, vitamin D, and vitamin B6, flaxseeds support the production of serotonin and GABA, two important neurotransmitters that help regulate mood and manage anxiety, which many women experience during menopause.
Finally, flaxseeds can aid with weight management. Their high fibre content helps to stabilise blood sugar levels and improve insulin sensitivity, making them a useful ally in managing weight gain, particularly around the abdomen, which is common during the menopausal transition.
Incorporating flaxseeds into your diet
Including flaxseeds in your daily diet can be as simple as adding them to smoothies, salads, or breakfast bowls. For women looking for additional nutritional support, Menoligna, a flaxseed-based product, has been designed specifically to assist women through menopause.
This article is adapted from an original published on Linwoods' website.
The time of a woman’s life when her ovaries stop releasing an egg (ovum) on a monthly cycle, and her periods cease
Full medical glossary
