Menopausal women can reduce their symptoms by eating fenugreek
Postmenopausal women experience a decline in hormones, which affects their mental and physical health. Oftentimes, they use hormone replacement therapy to address these concerns. However, multiple reports have shown that this conventional treatment causes many side effects. Because of this, there is an increasing interest in the development of safe and natural agents for managing menopausal symptoms. A study published in the journal Phytotherapy Research suggests fenugreek supplementation as a treatment for these symptoms.
For the study, researchers from India assessed the effect of fenugreek extract supplementation on plasma estrogens and postmenopausal discomforts. To do this, they recruited 88 women who have moderate to severe postmenopausal discomforts and poor quality of life. Then, they gave them 1,000 milligrams (mg) of a standardized fenugreek extract or a placebo every day for three months.
Based on the results, postmenopausal women who received fenugreek treatment experienced a 57.1 percent reduction in night sweat, 68.2 percent in mood swings, 75 percent in insomnia, and 53.9 percent in headaches, compared to those who received the placebo treatment. In addition, they experienced a reduction to one to two times per day from an average of three to five hot flashes daily. At the end of the study, nearly 32 percent of the women in the fenugreek group reported no hot flashes. They also saw a 120 percent increase in estradiol and improvement in the quality of life. Moreover, fenugreek extract treatment was considered safe and contributes to the management of lipid profile in menopausal women.
From these findings, the Indian researchers conclude that supplementing with 1,000 mg fenugreek extract daily for three months is a safe natural treatment for reducing menopausal symptoms.
Other natural treatments for other symptoms of menopause
You can also treat menopausal symptoms with the following:
Acupuncture: Research has shown that acupuncture may be helpful to women who suffer from hot flashes.
Black Cohosh: The dark, gnarled roots of this Native American herb are often used in supplements and remedies to relieve female discomfort. Black cohosh is also believed to act like serotonin, which may help treat depression and regulate body temperature.
Ginseng: Ginseng, a widely used herb among Chinese, Koreans, and Native Americans, may help reduce fatigue, anxiety, and stress brought on by menopause. It is considered a “normalizer” and an “energizer.”
Healthy fats: Having a balance of omega-3 and omega-6 fatty acids greatly support the heart health of women going through menopause. Postmenopausal women are at increased risk for cardiovascular problems, such as high blood pressure and elevated cholesterol levels.
Mind-body techniques: Mind-body techniques, such as hatha yoga and meditation, help relieve stress and mood swings caused by menopause. Some studies have also reported that relaxation techniques can reduce hot flashes. Yoga also helps relieve irritability and depression brought on by menopause.
Eating these superfoods: Adding superfoods like beans, green leafy vegetables, fruits, flaxseed, berries, and prunes to your diet helps alleviate the negative effects of menopause.
Vitamin D: This vitamin is an essential building block for a healthy body, promoting healthy bone development, normal cell growth, and hormone balance – all of which are important for menopausal and postmenopausal women. The ability of women to absorb vitamin D declines with age, which increases their risk of bone density loss. For this reason, they have to eat more vitamin D-rich foods, such as eggs, diary, maitake and portobello mushrooms, or whole grain cereals fortified with vitamin D, to keep their bones healthy.
June 17, 2019