Menopause symptoms

Symptom

Also known as: hot flashes, night sweats, vasomotor symptoms

Foods That May Help

Foods linked to Menopause symptoms in the research literature.

Black cuminImproves
Source: How Not to Age
FlaxseedsImproves
2 teaspoons ground daily
Two daily teaspoons of ground flaxseeds reduced menopausal symptoms equivalent to hormone therapy
Source: How Not to Age
Lavender FlowersImproves
500mg (about 1 tsp dried flowers) twice daily
500mg lavender powder capsules twice daily: 83% reported good/very good anxiety improvement vs 44% placebo; 74% improved sleep vs 31% placebo
Source: How Not to Age
Fennel SeedsImproves
Broadly improves symptoms including hot flashes, night sweats, and physical, psychological, and sexual symptoms
Source: How Not to Age
FenugreekImproves
1.5 teaspoons daily
At 1.5 teaspoons daily, improves symptoms of early menopause
Source: How Not to Age
Soy NutsImproves
Welty 2007: soy nut consumption associated with decreased menopausal symptoms
Source: How Not to Age
HopsImproves
RCT (Aghamiri 2016): hop extract improved early menopausal symptoms and hot flashes
Source: How Not to Age
LavenderImproves
Kazemzadeh 2016, Nikjou 2018: lavender aromatherapy improved menopausal hot flushing and symptoms
Source: How Not to Age
FennelImproves
Rahimi Kian 2017: fennel soft capsules improved quality of life in menopausal women | Fennel seed powder affected estradiol levels and menopausal symptoms
Source: How Not to Age
Nigella SativaImproves
Latiff 2014: Nigella sativa improved reproductive health and metabolic profile in perimenopausal women
Source: How Not to Age
SoymilkImproves
Soy milk consumption improved quality of life and menopausal symptoms in postmenopausal women
Source: How Not to Age
FlaxseedsProtects against
Lignan-rich oilseeds such as flaxseed oil interact with faecal microbiota and through modulation of enterolignans act as substitute for human oestrogen, reducing menopausal symptoms
Source: Nutrition, Food and Diet in Ageing and Longevity
Black CohoshProtects against
Black cohosh extract was significantly better than placebo in treatment of menopausal symptoms, with no significant adverse effects
Source: Nutrition, Food and Diet in Ageing and Longevity
GingerImproves
Ginger has oestrogen-modulating effects beneficial in menopause.
Source: Nutrition, Food and Diet in Ageing and Longevity

Compounds That May Help

Bioactive compounds linked to Menopause symptoms in the research.

IsoflavonesImproves
Meta-analysis (Taku 2012) showing soy isoflavones reduce hot flash frequency and severity; consensus statement recommends as first-line treatment
Source: How Not to Age
GenisteinProtects against
Genistein modulates postmenopausal symptoms such as hot flushes, anxiety and depression
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin DImproves
Oral consumption of vitamin D may be able to modify any adverse effects associated with the menopause.
Source: Nutrition, Food and Diet in Ageing and Longevity

Recipes That May Help

Sources

How Not to Age
Nutrition, Food and Diet in Ageing and Longevity