Lignans and their benefits for menopause discussed by Rachel Graham, Nutritional Therapist & Medicinal Chef.
What are lignans?
Lignans are classified as phytoestrogens, which are compounds found in some plants with a chemical structure similar to the female hormone oestrogen. Lignans mimic the effect of oestrogen as if your body was naturally producing it…
During menopause, a woman’s oestrogen levels decline, leading to physical symptoms such as hot flushes.
What are the benefits of lignans for the menopause?
By supplementing with lignans, some women may experience relief from hot flushes because lignans can bind to oestrogen receptors in the body, mimicking their effects.
Where Can I Get my Phytoestrogens?
Phytoestrogens are found in high levels in flaxseeds which are a rich lignan source.
They are also present in soybeans & soy-containing foods (tofu, tempeh, edamame, miso) & other foods like whole grains, legumes, and some fruits and vegetables (apples, fennel, celery & parsley)
In cultures where menopausal women eat a predominantly plant-based diet rich in phytoestrogens, observational studies show that these women experience fewer menopausal symptoms i.e. hot flushes etc…
Menoligna
Linwoods have created a bespoke product for women in menopause. It is a blend of sprouted milled flaxseed, specifically developed, to help effectively manage these physical symptoms of menopause. It’s called Menoligna.
It is a tasty plant-based blend, containing added lignans, milled chia seeds along with important vitamins & minerals i.e. calcium, vitamin D and K2 which contribute to the maintenance of normal bones. Menoligna is also suitable for gluten-free, vegetarian & vegan diet!
Ease of Use: Menoligna provides a simple, easy-to-use and effective addition to your diet. Just add 30g or 2 dessertspoons daily (the effective dose) to either porridge, yoghurt, smoothies or even bread mixes. It is that simple!
Check out some ways to add Menoligna into your diet by clicking the image below
What are the health benefits of lignans?
There are several benefits of including phytoestrogens in your diet, from helping to normalise oestrogen levels via their mild oestrogenic effect as mentioned above, to boosting antioxidant and anti-inflammatory activity in the body.
We know from a number of both human & animal trials that dietary sources of phytoestrogens can be a very effective means of preventing & managing menopause symptoms and also reducing our risk factor for heart disease and osteoporosis.
Many studies demonstrate how lignans have been linked to several potential health benefits:
• Digestion: Lignans may benefit digestive health in several ways:
• Promoting the growth of beneficial gut bacteria: Some studies have suggested that lignans may increase the growth of beneficial gut bacteria, such as bifidobacteria and lactobacilli, which are important for a healthy gut microbiome.
• Reducing inflammation: Lignans have anti-inflammatory properties, which may help reduce inflammation in the gut and promote digestive health.
• Improving gut motility: Lignans may also help improve gut motility, or the movement of food through the digestive system, which is important for maintaining regular bowel movements.
Heart Health: Lignans, have been associated with several potential benefits for heart health:
• Lowering cholesterol: Some studies have suggested that lignans may have a cholesterol-lowering effect, which can help to reduce the risk of heart disease. The following study (Edralin A, 2002) demonstrates their effectiveness: Flaxseed improves lipid profiles without altering biomarkers of bone metabolism in post-menopausal women
• Improving heart function: Lignans may also improve heart function by reducing oxidative stress, which is a type of damage to cells that can contribute to heart disease.
• Reducing inflammation: Lignans have anti-inflammatory properties, which can help reduce inflammation in the body and promote heart health.
• Hormone Balance: Lignans may help to regulate hormones providing relief from symptoms such as hot flushes and night sweats. The hormone-balancing properties of lignans provide an effective alternative to those women who are unable or not interested in using H.R.T, instead seeking other non-medicalised means to effectively manage their symptoms.
To Summarise
Lignans are safe to use, with multiple health benefits for women at this life stage. The convenience & effectiveness of a minimally processed product like Menoligna – a rich source of plant lignans – means that you can easily include it as part of your daily health-promoting habits to reap the health benefits…
Reference Info:
(Edralin A, 2002) Flaxseed Improves Lipid Profile without Altering Biomarkers of Bone Metabolism in Postmenopausal Women
Edralin A. Lucas, Robert D. Wild, Lisa J. Hammond, Dania A. Khalil, Shanil Juma, Bruce P. Daggy, Barbara J. Stoecker, Bahram H. Arjmandi
The Journal of Clinical Endocrinology & Metabolism, Volume 87, Issue 4, 1 April 2002, Pages 1527–1532, https://academic.oup.com/jcem/article/87/4/1527/2374939
Hi! I’m Rachel, here’s a little bit about me and how I can help you!
WHAT I DO:
I’m a Nutritional Therapist & Medicinal Chef with over 25 years of Food & Nutrition experience.
I work predominantly in Women’s Health with an emphasis on Menopause. This naturally incorporates gut health, heart health & hormone health.
I am an accredited Menopause educator from The British Menopause Charity. I am qualified to advise women of the various treatment options available to manage the symptoms of menopause, including:
- HRT
- Alternatives to HRT(supplements, lifestyle & alternative therapies)
- Nutrition for Menopause – my new cookbook will be published in November 2022 with pre-orders open from September!
I run an online clinic with 1:1 consultations + group coaching specifically for Menopause
(https://menopausenutritionist.ie/meno-morphosis)
I also offer Meal Prep classes to give you the practical skills to improve your diet.
If you need help & would like to get in touch, just click here to book in for a quick chat
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