Welcome to our international Women's Day Article! If you're a member of our mailing list, you'll be the first to find out about events and useful tips from our Naturopaths. For this International Women's Day we're putting the spotlight on Perimenopause & Nourishing Your Changing Body. Below are details from our Naturopaths Eloise & Michelle on how they help Women navigate hormonal changes and here at the clinic, every day of the year!

Why the Gut Suddenly Matters More

by Michelle and Eloise,

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Oestrogen and progesterone don’t decline smoothly; they fluctuate, and that hormonal turbulence affects:

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• Body fat distribution and weight gain, especially around the abdomen
• Insulin sensitivity and blood sugar control
• Inflammation and cardiovascular risk
• Gut microbiome balance and digestion

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Research shows that declining oestrogen, is associated with changes in the gut microbiome, increased fat deposition and impaired glucose handling. So, targeting the gut can reduce weight gain, regulate blood sugar and improve metabolism.

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Are phytoestrogens important?

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Phytoestrogens are plant compounds that can exert gentle, hormonemodulating effects. They are
structurally similar to our own oestrogens and include lignans which are abundant in flaxseed and sesame, and isoflavones which are found in soy.  Growing research on isoflavones indicates potential benefits for reducing heart disease, improving cognition, improving bone health, and lowering cancer risk. Studies suggest a daily intake of 25–100 mg of isoflavones supports these health outcomes without adverse effects.
Who loves marinated stir-fry tofu for dinner or scrambled tofu for breakfast? Just add plenty of spices to make it tasty.

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Why add flaxseeds to your diet?

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Flaxseed is one of the richest food sources of lignans. Human trials in peri and postmenopausal women show that flaxseeds:

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• Provide phytoestrogens that can reduce the severity of some perimenopausal symptoms, including hot flushes and overall symptom scores, in several controlled trials.
• Alters oestrogen metabolism, potentially supporting hormone balance and reducing some
hormonerelated risks.
• Can modestly improve lipid profiles and cardiovascular risk markers, lowering total and LDL cholesterol in midlife, which is especially relevant as risk rises after menopause.
• When used in mixedseed blends (flax, pumpkin, sesame and sunflower), can improve oestradiol and progesterone levels, reduce FSH and LH, and ease hot flushes and night sweats, while also improving cholesterol profiles.
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While evidence is not uniform, the overall picture suggests that including flaxseed and other seedbased phytoestrogens is a low risk, nutrient dense strategy that may support hormone balance, cardiovascular health, and symptom relief in many women.

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How to Use Flaxseed

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Studies have used a range of doses from about 5 – 40 g/day of ground flaxseed. A realistic, foodbased starting point is:

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• 1 - 2 tablespoons (about 7-15 g) of freshly ground flaxseeds per day, combined with other seeds
(sesame, pumpkin, sunflower) where possible.
Always use ground flaxseed rather than whole seeds to improve digestibility and lignan absorption. Store in the fridge or freezer to protect the delicate fats.

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Want some help introducing Flaxseed into your diet? Follow our next post for some healthy and delicious recipes!

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