they are a good source of fibre, magnesium, potassium and manganese as well as minerals, iron and copper.

Many of my nutritional recommendations for women in this life stage revolve around nourishing your body with key and important foods! If there was one daily habit for women at peri-menopause, it is to add flaxseed to their diet every day. Packed with phytoestrogens, a good source of fibre and full of plant-based omega 3, flaxseeds can be a really useful ingredient for female hormone balance at this stage of life.

International Menopause Day is a day to take stock of your health and have a health audit. Cleaning up your diet is a good place to start. Your long-term health will thank you.

Any small actions you take now i. including lignans from flaxseed in your daily smoothie or porridge is a really easy way to support your menopause transition and potentially avoid chronic diseases in later life. An excellent source of natural phytoestrogens, flaxseed can help balance out fluctuating estrogen levels as women go through perimenopause.

Whether or not you decide to take hormone replacement therapy, consumption of ground flaxseed is an important component of healthy eating, especially for menopausal women.

Consuming flax seeds is a great natural way to help balance hormone levels especially during the menopausal transition. Scientific studies have shown that plant phytoestrogens such as soya can help with menopausal symptoms including significant reductions in hot flashes.

Flaxseed is another great source of phytoestrogens. Experiment with what works for you, but two teaspoons of ground flaxseed on your breakfast cereal could be enough to impact menopause symptoms. Postmenopausal women will also continue to benefit from flaxseed. Dietary flaxseed is also a source of lignans which may help prevent cardiovascular disease.

Flaxseed also contains phytosterols which may help to lower cholesterol levels. Whether added to breakfast cereals, blended into smoothies, or consumed with peanut butter, flaxseed offers a natural and palatable way to enhance overall health. We recommend whole flaxseed rather than flaxseed oil or taking it in supplement form, but be sure to grind it to ensure maximum absorption.

Rachel Graham is a nutritional therapist and medicinal chef with over 25 years food and nutrition experience. Her goal is to help her clients discover ways to consistently eat healthier and therefore feel better!

She also teaches medicinal cooking classes i. Fermentation, Sourdough Baking, Meal Prep etc.. Natural Remedies For Menopause — All You Need To Know. There are so many natural remedies for menopause.

Diet, exercise, and lifestyle changes can all have an enormous impact. Food For Symptoms Of Menopause — Your Menopause Diet! How to ease menopause symptoms by adopting the right menopause diet — what foods to eat and what to avoid.

Take back control! How To Have A Happy Menopause Without HRT. Balancing blood sugar, getting the right nutrition and making healthy lifestyle changes can help you have a happy menopause without HRT. Last Updated on February 6, by Editorial Staff. All about the main signs of menopause.

Skip to content. By Rachel Graham, nutritional therapist and medicinal chef As women, we are aware, that the transition to menopause can be a bumpy one and many women are quite rightly focused on the more overwhelming symptoms such as hot flushes, night sweats, mood swings, anxiety and problems with memory and concentration.

Flaxseed for menopause summary An excellent source of natural phytoestrogens, flaxseed can help balance out fluctuating estrogen levels as women go through perimenopause. Why not explore more… Natural Remedies For Menopause — All You Need To Know There are so many natural remedies for menopause.

How To Have A Happy Menopause Without HRT Balancing blood sugar, getting the right nutrition and making healthy lifestyle changes can help you have a happy menopause without HRT. If you liked this post, please share it! Previous Previous. Next Continue.

Similar Posts. Do we need HRT for our bone health in and after menopause? What else do we want to consider? They contain Omega 3 and are a source of protein, Magnesium, Iron, Zinc, Phosphorous, Calcium and Potassium.

We spoke to Linwoods about their flaxseeds. Did you know that flaxseed aka linseed, is sourced from the flax plant and is one of the oldest fibre crops grown in the world?

This plant is also used to make linen. These seeds may be small but they pack a punch and are an excellent addition to your day at perimenopause and menopause. They're a rich source of fibre, protein, lignans and the healthy fatty acid, Omega Flaxseed has a lovely nutty taste - I love mine in porridge and smoothies.

The important difference between consuming milled flaxseed and whole flaxseed is that the milled seed is more bioavailable for the body to digest, therefore improving its ability to obtain the benefits within the seeds. Whole flaxseeds pass through your body without being digested, meaning your body will miss out on most of the important nutritious benefits that are contained in the seeds.

At Linwoods our organic flaxseed is prepared with great care through our unique cold milling process which unlocks the benefits of the seed for easy digestion whilst ensuring that the full nutrients remain intact.

Flaxseeds are high in Omega 3 ALA alpha linolenic acid. This important essential fatty acid must be consumed from the diet as our bodies are incapable of producing it naturally.

Omega 3 is beneficial during menopause as it helps maintain normal blood cholesterol levels.

They contain Omega 3 and are a source of protein, Magnesium, Iron, Zinc, Phosphorous, Calcium and Potassium. We spoke to Linwoods about their flaxseeds. Did you know that flaxseed aka linseed, is sourced from the flax plant and is one of the oldest fibre crops grown in the world?

This plant is also used to make linen. These seeds may be small but they pack a punch and are an excellent addition to your day at perimenopause and menopause. They're a rich source of fibre, protein, lignans and the healthy fatty acid, Omega Flaxseed has a lovely nutty taste - I love mine in porridge and smoothies.

The important difference between consuming milled flaxseed and whole flaxseed is that the milled seed is more bioavailable for the body to digest, therefore improving its ability to obtain the benefits within the seeds.

Whole flaxseeds pass through your body without being digested, meaning your body will miss out on most of the important nutritious benefits that are contained in the seeds. Several human studies suggest that a diet rich in omega-3 fatty acids including ALA may lower blood pressure in people with hypertension.

One small study compared flaxseed to hormone replacement therapy HRT in menopausal women. It reported that 40 g of flaxseed worked as well as HRT for mild menopausal symptoms hot flashes, mood disturbances, and vaginal dryness.

But the study was not well designed, and another, larger study found that flaxseed did not improve symptoms like hot flashes, nor did it protect against bone loss. Flaxseed contains phytoestrogens, which are plant chemicals called lignans. Because lignans may act like estrogen in the body, scientists aren't sure whether flaxseed would be harmful or helpful for breast cancer.

Studies have reported that flaxseed reduced breast tumor growth and metastasis spreading in rats. There has been only one clinical study in humans. In that study, postmenopausal women who were newly diagnosed with breast cancer ate a muffin with 25 grams dietary flaxseed every day for 40 days.

The study found that adding flaxseed to the diet may have the potential to reduce tumor growth in women with breast cancer. More research is needed. Animal studies show that lignans may slow the growth of colon tumor cells. Population studies suggest that flaxseed may reduce the number of abnormal cell growths, which are early markers of colon cancer.

Clinical trials in people are needed, however. Results from studies are confusing when it comes to prostate cancer and flaxseed. A few studies seemed to show that ALA intake was associated with an increased risk for prostate cancer. But other studies have found that flaxseed may benefit men at risk for prostate cancer.

In one study, men with a precancerous prostate condition called PIN had lower PSA levels a marker of prostate cancer when they ate 30 g of flaxseed daily along with a low-fat diet.

In men who had prostate cancer, 30 g of flaxseed daily and a low-fat diet did not lower PSA levels. But it did appear to lower levels of testosterone and slow down the rate of tissue growth.

More studies are needed to understand how flaxseed may affect prostate cancer. Flax is an annual plant that thrives in deep moist soils rich in sand, silt, and clay. The small, oval-shaped seeds of the flax plant contain oil, sometimes called linseed oil.

The health benefits of flaxseed, such as protection from heart disease and arthritis, are probably due to a high concentration of the omega-3 fatty acid ALA. In addition to the important omega-3 fatty acid ALA, flaxseed, NOT the oil, also contains phytoestrogens, which are plant chemicals called lignans.

Phytoestrogens act like the hormone estrogen and may help protect against some kinds of cancer. Flaxseed oil should be refrigerated. Use whole flaxseeds within 24 hours of grinding, otherwise the ingredients lose their activity. Flaxseeds are also available ground in a special mylar package so that the components in the flaxseeds stay active.

Ripe seeds, linseed cakes, powder, capsules, and flaxseed oil are all available at health food and grocery stores. The use of herbs is a time-honored approach to strengthening the body and treating disease.

Herbs, however, can have side effects, and interact with other herbs, supplements, or medications. For these reasons, you should take herbs with care, under the supervision of a health care provider qualified in the field of botanical medicine.

Although studies have found that eating fish, which includes omega-3 fatty acids, regularly may reduce the risk of macular degeneration, a recent study of two large groups of men and women found that diets rich in ALA may increase the risk of macular degeneration.

Talk to your health care provider. Women with breast, uterine, and ovarian cancer or endometriosis should ask their doctor before taking flaxseed, because it may act like estrogen in the body.

Some researchers think pregnant women should not take flaxseed, because it may act like estrogen in the body. Ask your doctor before taking flaxseed if you are pregnant or breastfeeding. People with a bowel obstruction, inflamed bowel, or narrowed esophagus should not take flaxseed.

It is high in fiber and could make the condition worse. Flaxseed supplements may alter the effects of some prescription and nonprescription medications.

If you are currently being treated with any of the following medications, you should not use flaxseed without first talking to your doctor. Blood-thinning medications: Omega-3 fatty acids may increase the risk of bleeding, especially if you also take blood thinners, such as warfarin Coumadin , clopidogrel Plavix , or aspirin.

In some cases, the combination of aspirin and omega-3 fatty acids may be helpful. But they should not be taken together except under a doctor's supervision. Medications for diabetes: Flaxseed may lower blood sugar levels. If you are taking medicines for diabetes, including insulin, you should use flaxseed ALA only under your doctor's supervision.

Birth control pills or hormonal replacement therapy HRT : Flaxseed may change hormone levels and change the effects of oral contraceptives or HRT. If you are taking an oral contraceptive or HRT, ask your doctor before taking flaxseed.

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