Blackcurrants have emerged as a promising natural supplement for women's health, particularly during menopause and perimenopause. These small berries pack a powerful nutritional punch, offering several potential benefits.
Blackcurrants are rich in phytoestrogens (plant compounds that mimic estrogen) and antioxidants. Recent studies indicate that these compounds may support mental well-being and improve mood in women. Research suggests that the bioactive compounds in blackcurrants could help alleviate anxiety and depression by influencing neurotransmitter levels in the brain, potentially enhancing overall mental well-being and quality of life.
Studies also indicate that blackcurrants may enhance cognitive function and memory. This effect is likely due to their high antioxidant content and anti-inflammatory properties. Antioxidants in blackcurrants can protect brain cells from oxidative damage, while their anti-inflammatory properties may support healthy neuronal communication. As a result, blackcurrant supplements may help maintain cognitive health and potentially slow age-related cognitive decline in women.
Additionally, anthocyanins, a type of antioxidant abundant in blackcurrants, have been shown to counteract oxidative stress in the body. This property not only supports brain health but also contributes to overall cellular health and longevity.
Barley grass has emerged as a promising natural supplement for managing menopause symptoms, offering a range of potential benefits for women during this transitional phase.
Barley grass is rich in phytoestrogens, plant compounds that mimic estrogen in the body. Numerous studies have explored the positive effects of phytoestrogens on menopause symptoms, particularly vasomotor symptoms (hot flashes). A systematic review of clinical studies showed that phytoestrogens significantly reduced hot flash frequency compared to placebo, without serious side effects. Additionally, a separate meta-analysis of clinical trials suggested that both composite and specific phytoestrogen supplementations were associated with modest reductions in the frequency of hot flashes and vaginal dryness.
Barley grass, rich in chlorophyll, helps alkalize the blood, which may help reduce inflammation and oxidative stress in the body. These properties can provide significant benefits during menopause. Barley grass is packed with phytonutrients and is gluten-free, making it suitable for those with gluten sensitivities.
The bitter compounds in barley grass can aid digestion by stimulating enzyme production, which helps break down foods more effectively. This improved digestion can increase the bioavailability of nutrients, potentially supporting the body's ability to regulate hormones.
Barley grass also contains copper, which helps produce lysyl oxidase, an enzyme necessary for the production and repair of collagen and elastin. This is particularly beneficial for menopausal women, as declining estrogen levels can lead to reduced skin elasticity and bone density.
Broccoli sprout powder is an excellent addition to a menopausal woman's diet, offering a rich source of antioxidants and phytonutrients (beneficial plant compounds). It's particularly high in sulforaphane, a powerful compound known for its health-promoting properties. Sulforaphane helps reduce oxidative stress in the body, supports liver function, and may help regulate estrogen and other hormones that fluctuate during menopause.
Research suggests that sulforaphane's detoxifying properties may help alleviate some menopause symptoms. Studies have indicated that it might reduce the frequency of hot flushes, although more research is needed to fully understand this effect. Additionally, the antioxidant properties of broccoli sprout powder may contribute to overall well-being by supporting cellular health and potentially slowing age-related changes.
The benefits of broccoli sprout powder extend beyond menopause symptoms. Its antioxidant content may support overall health by protecting cells from damage caused by free radicals. Some studies also suggest that sulforaphane may have anti-inflammatory properties, which could be particularly beneficial during the menopausal transition when inflammation can contribute to various symptoms.
Read more: Hormones, herbal preparations and nutriceuticals for a better life after the menopause
Manuka honey, a unique type of honey produced in New Zealand, has gained attention for its potential health benefits. A systematic review of the evidence highlights that Manuka honey offers antioxidant, antifungal, anti-inflammatory, and estrogenic effects, making it particularly beneficial for women during menopause.
As a potent antibacterial agent, Manuka honey may help reduce symptoms of menopause such as digestive problems, bloating, and dry skin. These properties make it a versatile natural remedy for various menopausal discomforts.
Research suggests that Manuka honey may help support hormone balance during menopause. It may improve oxidative status, which helps maintain healthy and productive cells during hormonal changes. Some studies have shown that it could alleviate menopause symptoms in cancer patients on anti-hormone medication, though more research is needed in this area.
Manuka honey has also shown promise in relieving vulvovaginal candidiasis (VVC), a common yeast infection. It may help reduce discharge, inflammation, and itching, with some studies showing results comparable to clotrimazole, a standard VVC treatment. Additionally, it may lower the recurrence rate of infections and potentially help prevent the atrophy of reproductive organs associated with perimenopause and menopause.
Manuka honey is increasingly recognized as a natural food with multiple potential benefits for the female reproductive system. Its antioxidant, anti-inflammatory, and antimicrobial properties make it a promising functional food and alternative therapy for menopausal women. It may help address various reproductive health concerns, from hormonal imbalances to infections, though more research is needed to fully understand its effects.
Beetroot is emerging as a potentially beneficial food for women experiencing menopause, thanks to its unique nutritional profile. It is particularly rich in nitrates, compounds that can be especially helpful during this transitional phase of life.
In the body, nitrates are converted to nitric oxide, which helps improve blood flow and lower blood pressure. This enhanced circulation may help alleviate common menopausal symptoms such as hot flashes and night sweats, though more research is needed to fully understand this connection. The potential for improved cardiovascular health is an added benefit, as the risk of heart disease increases after menopause.
Beetroot is also high in antioxidants, particularly betalains, which give beets their distinctive color. These antioxidants help reduce oxidative stress and inflammation in the body. For menopausal women, this can be especially beneficial as it may help combat the increased oxidative stress that often accompanies hormonal changes. By promoting overall cellular health, beetroot may contribute to improved energy levels, skin health, and general well-being during menopause.
Furthermore, beetroot is a good source of fiber, which can aid in maintaining a healthy weight and promoting gut health - both important factors during menopause. It also contains folate, manganese, and potassium, nutrients that support overall health and may help manage some menopausal symptoms.
Mint, a versatile and aromatic herb, offers several benefits for menopausal and perimenopausal women. Its natural cooling properties, primarily due to the compound menthol, can help alleviate hot flashes and night sweats by triggering cold-sensitive receptors in the skin. This cooling effect can provide welcome relief during sudden temperature surges common in menopause.
Mint also aids digestion by relaxing the muscles of the gastrointestinal tract, which can relieve bloating and indigestion, symptoms that are common during menopause. The herb stimulates the production of digestive enzymes and bile, potentially improving overall digestive function. This can be particularly beneficial as hormonal changes during menopause can sometimes lead to digestive discomfort.
The calming effects of mint can help reduce stress and anxiety, which are often heightened during menopause. These effects are attributed to compounds like menthol and limonene, which have been shown to have mild sedative and anxiolytic properties. By promoting relaxation, mint may contribute to better sleep quality and overall well-being during this transitional phase. Some studies suggest that the aroma of mint alone can have a calming effect on the nervous system.
Inulin from Chicory root is a dietary fibre and prebiotic as well as a probiotic enhancer that has been shown to exert favourable effects on menopausal signs and symptoms as demonstrated in a number of studies.
Promoting a healthy gut microbiome positively influences mood and mental health, addressing issues like anxiety and depression that can arise during menopause.
The following large range of probiotics have been specifically chosen for their scientifically proven female-enhancing benefits:
Lactobacillus rhamnosus - Improves vaginal dryness, inflammation and bloating. Also shown to relive anxiety and stress.
Bifidobacterium lactis - Reduces night sweats and hot flushes.
Lactobacillus reuteri - Improves mood and reduces sleep disturbances.
Lactobacillus plantarum - Aids digestion, reduces bloating and alleviates gastrointestinal discomfort. Additionally,supports the immune system, helps reduce inflammation and reduces the risk for Post-menopausal osteoporosis (PMO).
Streptococcus thermophilus - improves hot flashes when coupled with other lactic acid bacteria.
Lactobacillus casei - Lactic acid bacteria shown to reduce menopause symptoms in conjunction with other probiotics.
Lactobacillus paracasei - Similar to L casei, reduces hot flashes, improves gut microbiota and improves menopause symptoms.
Bifidobacterium animalis spp. - produces β-glucuronidase, which increases estrogen levels in the body.
Bifidobacterium breve- Improves
inflammatory status and endocrine function.
Bifidobacterium longum - Increases bone density mass.
Lactobacillus gasseri - Improves mild psychological symptoms that are unique to menopause.
Lactobacillus delbrueckii spp. - Helps maintain normal vaginal microflora.
Lactobacillus bulgaricus - Aids with maintaining normal vaginal microflora.
