8 Amazing Benefits of Turmeric for Menopause
Written by Registered Dietitian Nina Deuschle. Medically reviewed and edited by Dr. Su-Nui Escobar, RDN.
You may already be aware of some of the traditional approaches to addressing the issues that come with menopause. But have you heard about the alternative and complementary medicines that are available?
Turmeric has been studied for some time now and consumed for many years. Not only is it generally safe to consume, but it’s also delicious. What’s more, it may be effective in relieving some of the problems that you’re experiencing in menopause.
What is Turmeric?
Also known as Indian saffron and golden spice, it comes from the curcuma longa plant that grows in parts of Central America and Asia.
This herbal remedy has been studied for some time now and consumed for many years.
Not only is it generally safe to consume, but it’s also delicious and mild in flavor. What’s more, it may be effective in relieving some of the problems that you’re experiencing in menopause.
In your grocery store is easy to find ground turmeric from the root of the plant. It has a distinct yellow color that adds brightness to food and beverages.
You can also find it fresh in some stores. It looks a lot like ginger root and has a slightly peppery, earthy taste.
Turmeric is most commonly used in Indian curries. But it’s also an ingredient in Chinese and Thai dishes. You may even have had it in yellow mustard and green juices..
Turmeric for Menopause: How Can it Help with Symptom Management?
For many, hot flashes (hot flushes) are the most bothersome part of menopause.
A study found that curcumin helped to reduce hot flashes in postmenopausal women. Adding this spice to your diet might be able to reduce the frequency and severity of hot flashes.
The study participants took curcumin capsules for eight weeks and experienced a decrease in the number of hot flashes per day, as well as their severity.
Weight gain is a more common complaint during perimenopause, and turmeric can help.
A review of multiple studies showed that curcumin intake was linked to reduced weight, BMI, and waist circumference in 1,600 people. This may be attributed to curcumin’s inflammation-reducing properties.
More human studies are needed, however, before turmeric can definitively be recommended for weight loss.
Joint pain and stiffness are common symptoms of menopause. This is because of the reduction in estrogen levels.
Turmeric has been shown to help lessen inflammation that may be contributing to some of your pain.
Menopause can affect gut health leading to many issues such as nausea, diarrhea, constipation, and more. At the same time, a healthy gut can improve other menopause symptoms.
Turmeric’s antioxidant and anti-inflammatory properties make it beneficial for digestion. It’s currently being studied as a potential treatment for irritable bowel syndrome, Crohn’s disease, and ulcerative colitis.
Be careful when using it in supplements, though, because if taken in large doses, they can cause stomach upset. Obviously, this is the opposite effect that you’re looking for!
Start slowly when adding turmeric to food and beverages, noting how your body reacts, especially if you’re prone to stomach upset.
The antioxidant properties of turmeric give it the potential to fight free radicals. What does this mean? Free radicals contribute to the development of illnesses and to the aging process.
This is one of the reasons why turmeric is thought as an anti-cancer remedy.
By maintaining your baseline health throughout menopause, your overall experience can be smoother and more comfortable.
The functioning of blood vessels can decline as we age, and this process is associated with heart disease risk. When paired with regular exercise, a study showed that turmeric improved the integrity of blood vessels.
Mood changes, depression, and anxiety are common in menopausal women. Specifically, curcumin may be able to increase levels of chemicals in the brain that help fight depression.
Easy Ways to Add Turmeric to Your Diet
When it comes to adding turmeric into your food and beverages, it couldn’t be simpler. It’s also easy to find in most grocery stores.
You will find that it has a mild, warm flavor. If you’ve ever enjoyed Indian, Persian, or Indonesian food, then you have likely tried turmeric!
Fresh, Dried, or Ground
You have a few options when buying turmeric. It’s sold in fresh form, in whole dried pieces, and as a ground spice. The fresh root looks a bit like dark ginger and has a slightly bolder flavor than dried and ground types.
Dried turmeric is sold at many specialty grocery stores, while the ground version is the most widely sold and easily purchased. When making substitutions for fresh and ground turmeric, follow this simple guideline:
1 teaspoon of ground turmeric = 1 tablespoon of grated fresh
Ideas for Using Turmeric in Food
If you aren’t familiar with it and want to start getting used to the flavor, you can start by using curry powder.
Curry powder typically also contains coriander, fenugreek, and onion. It’s a delicious spice mixture that you can add to stir-fries, chicken dishes, and stews.
Add to Vegetables
Are you ready to jump right into making recipes using turmeric? One of the easiest ways to start is by sprinkling a couple of teaspoons on vegetables that you are going to roast in the oven.
Check out this recipe for turmeric roasted root vegetables.
This works especially well with veggies like cauliflower, sweet potatoes, and onions.
Add to Drinks
Turmeric is also a great addition to drinks. All too often, we reach that afternoon slump and might want to reach for a caffeinated beverage. If this is you, try turmeric tea instead.
If you want something quick, you can buy the tea, or it even makes a delicious drink when you add it to normal tea.
More Tasty Ideas for Enjoying Turmeric
- Make turmeric oatmeal
- Use in homemade vinaigrettes
- Make a batch of roasted chickpeas spiced with curry powder (or ground turmeric, cumin, and chili flakes) for a healthy snack.
- Add a teaspoon to your next smoothie
- Add to rice
- Drink golden milk
- Stir into stews and soups
- Blend it into smoothies
- Sprinkle it onto scrambled eggs
- Add to muffins
Can Everyone Use Turmeric?
Turmeric is considered safe to consume for the general population. However, it should not be taken in excess by people on Coumadin because it has the same blood-thinning properties.
The Bottom Line
Turmeric is an herb that has been used and enjoyed for thousands of years. Beyond its comforting and delicious taste, it comes with a host of potential health benefits.
Turmeric can help many menopause symptoms.
Remember to talk with your healthcare provider about any form of complementary medicine that you would like to try. Make informed decisions together!
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Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.