Does Flaxseed Ease Menopause Symptoms?

If you suffer with hot flushes and night sweats you will know how uncomfortable they can make your life. Flaxseed is one of the dietary additions that women often use in an effort to get some relief from those hot moments.

I found a lot of information about the benefits of flaxseed. So, in an effort to make this blog easy to read, but still full of useful information, I’ve tried to keep it as concise as possible.

What Is Flaxseed/Linseed?

Flaxseed, also known as Linseed, are tiny seeds that are a little bigger than sesame seeds. They range in colour from light tan to brown. The small, flat, shiny seeds are stuffed full of nutrients and are considered by many to be a superfood. They are produced by the Flax plant which is a plant that has been used for centuries.

Why Is Flaxseed Considered A Superfood?

These tiny seeds are packed full goodness which can have beneficial effects on your health. Here’s some of the things that they contain.

• Omega-3 Fatty Acids
• Fibre
• Protein
• Magnesium
• B Vitamins
• Lignans (including phytoestrogens)

Lignans provide a variety of health benefits. They have an antioxidant effect and are anti-inflammatory. It is believed that they can also help to fight against certain cancers. And from the point of view of hot flushes and night sweats they contain phytoestrogens.

Flaxseed For Menopause Symptoms

It’s the Phytoestrogens in flaxseed that are generally considered to be of most benefit for some menopause symptoms.Phytoestrogens are natural plant oestrogens that mimic the way our own natural oestrogen behaves. The phytoestrogens in flaxseed are one of the main reasons women include it in their diet to alleviate flushes and sweats. And because phytoestrogens behave like our own natural oestrogen it’s also possible that some of the other symptoms are relieved too.

Does It Work?

Opinions on this vary. It works well for some women and not at all for others. We’re all different so I think it’s a case of trial and error. This goes for how much you need to have each day too. Some women may only need a little to feel the benefit and others may need considerably more to get the same effect. And unfortunately some of use don’t benefit from it at all.

However, like a lot of things in life, you don’t know unless you try. So if you want to give flaxseed a go then read on for information and tips about how to include flaxseed in your diet, how much to include and even what it tastes like.

There’s also some important precautions at the end of the blog that you should read before adding flaxseed to your food.

What Type Of Flaxseed Is Best?

Although flaxseed can vary in colour the nutritional value is the same. The difference is in whether it’s ground, whole seeds or oil.

Ground flaxseed is considered the most beneficial type to add to your diet. It’s easier to digest so it’s easier for your body to absorb the nutrients.

Whole Flaxseeds are ideal for sprinkling on your food. But because they are tiny a lot of the seeds are unlikely to be broken down by chewing and can pass through your body undigested. Which means you won’t get the nutritional benefits.

Flaxseed Oil typically doesn’t contain the fibre or lignans that ground or whole flaxseed does. The process of extracting the oil leaves these behind. So if it’s the phytoestrogens in the lignans you’re after for your hot flushes and night sweats the oil is unlikely to help.

How To Grind Your Own Flaxseed

You can buy flaxseed in supermarkets, health food stores and also online. You can buy it pre-ground (sometimes called milled flaxseed) or as whole seeds. If you buy whole seeds you can grind them using a coffee grinder, spice grinder or by using a pestle and mortar.

How To Store Your Flaxseed

How you store your flaxseed is important. You need to keep it cool as the oil in flaxseed can go rancid quite quickly. It’s likely to go off before you can use it all if you keep it in a warm environment . So keep your ground flaxseed or whole flaxseed in the fridge or the freezer in airtight containers until you are ready to use it.

Raw Or Cooked Flaxseed?

Cooked ground flaxseed is considered the best option because raw flaxseed may contain toxins. The toxins are considered to be low level, but nonetheless, it’s advisable to limit your consumption of raw seeds. It’s okay to sprinkle some raw flaxseed on top of your yoghurt or cereal for example, but it’s a good idea to make sure that the majority of the flaxseed you eat is cooked.

How Much Ground Flaxseed Do You Need Daily?

Recommendations for this vary widely from one recommendation to another. Some say 1 tablespoon once or twice daily, some 2 tablespoons once or twice daily, and some say 40 grams daily. As one tablespoon of ground flaxseed weighs approx 7g that’s roughly 5.7 tablespoons a day which does seem quite a lot.

However the general agreement seems to be that it does need to be ground flaxseed rather than whole seed or oil.

What Does Flaxseed Taste Like?

This is a tricky one to answer. We all have different tastes when it comes to food. So this next bit is a general indication of what you can expect to taste when you eat flaxseed.

Light Tan Flaxseed has a mild slightly nutty flavour

Brown Flaxseed has a mild slightly nutty but earthy flavour

A lot of women say it has no flavour at all so doesn’t interfere with the flavour of your meal. It really is a personal thing. If you’re not keen on the flavour of the lighter flaxseed you could always try the darker one next time around. Either way the flavour is mild and is likely to be completely disguised by your food anyway.

How To Include Flaxseed In Your Meals/Diet

Here’s a few tips for getting the flaxseed into your daily diet.

• Sprinkle on sandwiches/baguettes/toast
• Sprinkle on yogurt/fruit and fromage frais
• Include in baking ingredients for cakes, muffins, biscuits and bread
• Include in stews and casseroles
• Add to bolognese, chilli, cottage pie and other ‘juicy’ main meals
• Sprinkle on cereal/porridge
• Add to homemade or shop bought soups and broths
• Add to salad dressings
• Use it to thicken fruit or veg smoothies

I’m sure you’re getting the picture. You can add flaxseed to your diet in variety of ways. Use your imagination and add it to whatever you want.

How Long Does Flaxseed Take To Work?

This is one of those questions that has no definitive answer because whether it works for you is as individual as you are.

There are some general guidelines though.

Rough guidelines suggest 2-4 weeks before you feel the benefit. So if you are gradually increasing your intake to find your optimum amount you need to keep up the new intake level for between 2-4 weeks to see if it’s working or not before adding more to your diet.

Precautions

Please read this before adding ground flaxseed to your diet.

It’s always best to consult your doctor before starting a new dietary supplement. Particularly if you have a pre-existing health condition, any known allergies or you are on prescribed medication that may react with the flaxseed.

PRECAUTIONS:

Flaxseed is full of fibre which means it might cause diarrhoea and, oddly, it could also make you constipated.

Flaxseed is not recommended for women who are oestrogen dominant and are controlling their oestrogen levels through diet. This is because flaxseed contains phytoestrogens which mimic natural oestrogen. This also applies to ladies who have had hormone related cancers such as breast cancer.

Some women may have an allergic reaction to flaxseed such as itching, swelling, red rashes or feeling/being sick. If this happens stop eating it immediately and consult your doctor as soon as possible. If you suspect anaphylactic shock call an ambulance immediately.

Most women that include flaxseed in their diet don’t have any adverse side effects at all. But it is important be sensible, to be aware of possible side effects and to take care of yourself.