NUTRITION WATCH

Flaxseed for Hot Flashes?

Recent research suggests it might just help.

flaxseed

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New research suggests that lignans, estrogen-like compounds in flaxseeds, may help relieve hot flashes. In the pilot study, 28 women consumed four tablespoons of ground flaxseed daily—two in the morning, two at night. After six weeks, the frequency of their hot flashes dropped, on average, from 7.3 to 3.6 a day. Intensity of the hot flashes decreased too. “[Lignans in] flax offer a ‘natural,’ less potent estrogen effect on hot flashes than synthetic hormone therapy,” says the study’s lead author, Sandhya Pruthi, M.D., of the Mayo Clinic in Rochester, Minnesota, who is planning a larger study to confirm the findings. Pruthi recommends starting with two tablespoons daily and working up to four. (Note: 4 tablespoons = 190 calories.) Flaxseeds are rich in fiber—2.5 grams per tablespoon—so increasing intake too quickly can cause bloating. Grind whole flax—a coffee grinder works great—and sprinkle it on yogurt, cereal, fruit and salads.

Flax Cooking and Storage Tips

One of the best plant sources of omega-3 fatty acids, flaxseeds provide both soluble fiber, linked to reduced risk of heart disease, and insoluble fiber, which provides valuable roughage. They must be ground for your body to absorb the benefits. Whole flaxseeds have a longer shelf life (grind them in a clean coffee grinder or dry blender). Once ground, flaxseeds are highly perishable, so store them in a tightly covered container in the refrigerator or freezer. You can purchase whole seeds and ground flaxmeal in natural-foods markets.

Flaxseed oil, pressed from flaxseeds, is a valuable source of omega-3 fatty acids. It is highly perishable, so store in the refrigerator and use as soon as possible. Available at natural-foods stores.

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Flaxseed Nutrition

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USER COMMENTS — Add Your Comment

What about taking flax seed supplements to relieve hot flashes?

Donna, Benicia, CA

I read somewhere that ground flax seed may be hard to digest and it does cause some bloating. Since that, I have been putting a tblsp. in my oatmeal before cooking. What makes the difference in having it cooked or "raw"? I also tried using it in my smoothies.

Joyce D. Hart, Kenosha, WI

Raw flax seed is tough to digest. I have used ground flax seed in smoothies, oatmeal and some salads. Hint. Irregular? One cup of steel cut oats with two tablespoons of flax oil stirred in after cooking. Works well.

James Dale, Marquette, MI

What about estrogen from flaxseed causing cancer/return for women who have breast, ovarican, cervial and other women related cancers?

May, San Francisco, CA

Does taking Flax Seed Oil caps do the same as the ground?

Kathy, Northfield, MN

Do flax seed caplets do just as good as the ground?

Vickey, Altoona, IA

I already take 2 tbsp of ground flax seed daily, and also take a few tbsp of whole flax seed for constipation. How many calories and fat, if any, will by body absorb from the whole seeds?

Anna, Toronto, ON