Some people breeze through menopause with few or no symptoms, while others struggle to find relief. Dietary changes like eating more vegetables and adding dietary supplements that are rich in phytoestrogens (from foods such as soy, flax seeds or parsley) can go a long way toward helping relieve hot flashes and other menopause symptom.
1. Black Cohosh
Black cohosh is widely known for its ability to help with menopause symptoms like hot flashes. This herb has been used for centuries by women as part of their herbal medicine. It can be found in supplements, tinctures and teas. When choosing a product, it is important to find one that has been tested for purity and accuracy of ingredients.
The Black Cohosh plant, which is also called Cimicifuga racemosa or Actaea racemosa, is a perennial herb in the buttercup family native to eastern North America. It is believed to contain phytoestrogens, which are similar to the hormone estrogen, and has been shown in studies to relieve menopausal symptoms.
Several clinical trials have found that taking 40 to 80 milligrams of a standardized black cohosh extract daily can significantly reduce the frequency and severity of hot flashes. It can also be taken to reduce anxiety and improve sleep. When taking this herb, it is recommended to start with a low dose and gradually increase to a higher dosage as needed.
2. Red Clover
Red clover is a dark pink, legume (like peas and beans) that’s often used for treating asthma, whooping cough, and arthritis. But it’s best known for menopause support due to its isoflavones—plant compounds that have an estrogen-like effect in the body.
Research shows that red clover isoflavones can ease the hot flashes and night sweats that many women experience during menopause. They also lower cholesterol and improve blood pressure levels.
The isoflavones in red clover may also slow down bone loss and increase bone density, which reduces the risk of osteoporosis. A recent study compared a group of post-menopausal women who took red clover isoflavones with a placebo, and found that the isoflavones significantly reduced menopause symptoms.
However, more research is needed. Because isoflavones can influence estradiol levels, they could potentially cause hormonal imbalance if taken in large doses. It’s best to stick to smaller doses when using this herb. Also, if you’re taking any blood thinners, talk to your doctor before taking this herb.
3. Omega-3 Fatty Acids
Omega-3 polyunsaturated fatty acids are healthy fats your body needs to function properly. They’re found in fish (especially salmon, trout, and sardines) and flaxseeds, as well as many foods like walnuts, chia seeds, and canola oil. A balanced diet should provide a ratio of omega-6 to omega-3 fatty acids that is closer to 1:1 or 4:1 than 15:1.
Studies have shown that omega-3 fatty acid supplements can ease the psychological distress and depression experienced by some women during menopause and perimenopause. A new study from Universite Laval in Quebec, Canada, adds to that body of research.
This randomized placebo-controlled trial tested the effectiveness of omega-3 fatty acid supplementation in treating hot flashes and depressive symptoms in perimenopausal and postmenopausal women. After a 1-week placebo run-in, participants received 8 weeks of open-label omega-3 fatty acid treatment. No serious adverse events were reported. Women who ate a diet high in omega-3 fatty acids had fewer hot flashes than those who did not. Another good supplement that you can try is Menophix.
4. Magnesium
Magnesium is known as ‘nature’s tranquiliser’ and it may help ease perimenopausal symptoms such as menstrual migraine, bloating and mood changes. Research suggests that boosting magnesium levels may reduce depression.
Magnesium can be found in a number of foods including oat bran, pumpkin seeds, spinach and nuts. It is also available as a supplement, most commonly as magnesium citrate (a combination of magnesium and citric acid). Magnesium supplements are easy to digest and gentle on the gastrointestinal tract.
Several trials have found that magnesium glycinate supplements can help alleviate hot flashes associated with perimenopausal and postmenopausal menopause. This is thought to be due to the mineral’s ability to support optimal muscle function and reduce inflammation and blood sugar imbalances which are common in this period of life. It can also help lower metabolic syndrome, a condition that is linked to an increased risk of diabetes, heart disease and some cancers (11). It also improves bone health by helping regulate calcium and vitamin D, two nutrients critical for menopausal health.
