From reducing hot flashes to relieving menstrual pain, ginger has shown promise in improving the well-being of menopausal women, the question is simply just how well backed the claims are that ginger is good for menopause.
The short version: Ginger has been used for centuries in traditional medicine for various health benefits. While there is limited scientific research specifically on the effects of ginger on menopause, it may offer some relief for menopausal symptoms. Ginger has anti-inflammatory properties and may help alleviate hot flashes, night sweats, and mood swings associated with menopause. Additionally, ginger can aid in digestion and reduce nausea, which can be helpful during this hormonal transition
Ginger for Hot Flashes
Hot flashes, a common symptom experienced by menopausal women, can be disruptive and distressing. Fortunately, research suggests that ginger may offer relief. A study published in the Iranian Journal of Nursing and Midwifery Research found that supplementing with ginger was associated with a reduction in hot flashes among postmenopausal women [1]. The anti-inflammatory properties of ginger are believed to play a role in alleviating this uncomfortable symptom.
Relieving Night Sweats
Night sweats, often accompanying hot flashes, can disrupt sleep and affect the quality of life for menopausal women. Ginger extract has been found to significantly reduce night sweats associated with menopause, according to a study published in Climacteric: The Journal of the International Menopause Society [2]. Incorporating ginger into the daily routine may provide relief from this bothersome symptom.
Promoting Bone Health
Osteoporosis, a condition characterized by reduced bone density and increased risk of fractures, is a concern for many postmenopausal women. Ginger's anti-inflammatory properties may offer protective effects against osteoporosis. Research published in the International Journal of Rheumatic Diseases suggests that ginger can increase bone-building activity (osteoblastic activity) while reducing bone breakdown (osteoclastic activity) [3]. By reducing inflammation in and around the bones, ginger may contribute to maintaining bone health during the menopausal transition.
Easing Menstrual Pain
For women still experiencing menstruation during the perimenopausal phase, ginger may provide relief from menstrual pain. A study published in Obstetrics & Gynecology Science found that consuming 2 grams of ginger per day could reduce the intensity of menstrual pain by up to 50% [4]. Ginger's analgesic properties may help alleviate the discomfort associated with menstrual cramps, offering a natural alternative to non-steroidal anti-inflammatory drugs.
Enhancing Mood and Mental Well-being
The hormonal changes during menopause can contribute to mood disturbances, including feelings of depression and anxiety. Ginger may offer support in this aspect as well. A randomized controlled trial published in Menopause demonstrated that ginger supplementation helped reduce symptoms of depression and anxiety in postmenopausal women [5]. The exact mechanisms behind these mood-enhancing effects are not yet fully understood but may be attributed to ginger's neuroprotective properties.
Other Potential Benefits of Ginger
Digestive Health - Ginger has long been known for its digestive benefits. It can help alleviate nausea, making it a popular remedy for morning sickness during pregnancy. Ginger also aids in relieving motion sickness and indigestion. Its ability to break up and expel intestinal gas can reduce bloating and flatulence while promoting regular bowel movements.
Anti-Inflammatory and Pain-Relieving Properties - Ginger has a gentle yet potent anti-inflammatory effect, similar to its relative, turmeric. This property makes ginger effective in reducing joint pain, muscle pain, and migraines. In fact, one study found that ginger was as effective as ibuprofen in reducing pain associated with osteoarthritis. For localized pain relief, some individuals find relief by applying a warm ginger compress directly to the affected area.
Immune-Boosting Properties - During menopause, the immune response may decline while the allergic response increases. Ginger can help address these changes. It acts as a potent anti-histamine, easing allergies, and possesses anti-microbial and antioxidant qualities that boost the immune system. Ginger ranks high in antioxidant content, surpassed only by pomegranate and certain berries.
Cardiovascular Health Benefits - Ginger may have a positive impact on cardiovascular health. It has been associated with lowering platelet aggregation, triglyceride levels, cholesterol levels, and blood pressure while promoting peripheral circulation. However, caution should be exercised when taking concentrated ginger supplements, as they may have blood-thinning effects. If you are scheduled for surgery, it is advisable to discontinue ginger supplementation seven days prior to the procedure to minimize the risk of excessive bleeding.
Blood Sugar Regulation - Blood sugar issues become more pronounced during midlife, and ginger may offer support in this area. Research suggests that ginger may lower blood sugar levels, reduce insulin resistance, and potentially act as a thermogenic agent to support weight loss. However, it is important to consult with a healthcare professional, especially if you have diabetes or are taking medications to manage your blood sugar levels.
references
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437055/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721508/
3 - https://pubmed.ncbi.nlm.nih.gov/16117603/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/
5 - https://pubmed.ncbi.nlm.nih.gov/14501609
