Menopause is a natural transition that all women go through as they age. The average age for menopause is 51, but it can occur anytime between the ages of 45-55. During menopause, a woman’s ovaries stop producing the hormones estrogen and progesterone. This leads to symptoms like hot flashes, night sweats, vaginal dryness, trouble sleeping, mood changes, and more. Many women seek natural remedies to help relieve menopause symptoms. One option that has gained popularity is drinking green tea. But does scientific evidence actually support using green tea for menopause?
What are the active ingredients in green tea?
Green tea is made from the leaves of the Camellia sinensis plant. It undergoes minimal oxidation during processing. This allows green tea to retain most of its natural compounds, including:
– Catechins: Potent antioxidants that make up 30-40% of the dry weight of green tea leaves. The most abundant catechin is epigallocatechin gallate (EGCG).
– L-theanine: An amino acid that promotes relaxation and focuses attention.
– Vitamin C: An essential vitamin and antioxidant.
– Other antioxidants: Green tea contains flavonoids, polyphenols, and minerals like chromium, manganese, and zinc.
The combination of antioxidants and anti-inflammatory compounds in green tea make it a popular natural remedy for many conditions. Proponents claim it can help relieve menopause symptoms too. But what does the research say?
Can green tea relieve hot flashes and night sweats?
Hot flashes and night sweats are the most common menopause symptoms. They’re estimated to affect up to 80% of women transitioning into menopause.
So far, few studies have directly examined if green tea can reduce hot flashes and night sweats. But the evidence is promising:
– A 2019 study followed 115 postmenopausal women experiencing hot flashes. Half the women took a 500 mg green tea extract twice a day, while the rest took a placebo. After 12 weeks, the green tea group had a significant reduction in hot flash frequency and severity.
– A 2015 study had 19 postmenopausal women drink decaffeinated green tea for 4 weeks. Participants drinking 5-6 cups of green tea per day reduced self-reported hot flash frequency by 20.8%.
– Both catechins and the amino acid L-theanine in green tea may help modulate neurotransmitters involved in temperature regulation and sweat production. This could lead to fewer hot flashes.
While more research is still needed, the current evidence indicates green tea may help reduce hot flash frequency, duration, and severity during menopause.
Green tea clinical study results on hot flashes
| Study | Participants | Green tea dose | Duration | Results on hot flashes |
|---|---|---|---|---|
| Park et al., 2019 | 115 postmenopausal women | 500 mg extract, twice daily | 12 weeks | Significant decrease in hot flash frequency and severity |
| Thakur et al., 2015 | 19 postmenopausal women | 5-6 cups green tea daily | 4 weeks | 20.8% reduction in hot flash frequency |
Does green tea alleviate other menopause symptoms?
So far, studies specifically examining green tea for menopause symptoms have focused mainly on hot flashes and night sweats.
But since green tea contains compounds that act as antioxidants and anti-inflammatories, some evidence suggests it could help with:
Mood changes and irritability
– Theanine in green tea increases levels of serotonin and dopamine – brain chemicals that regulate mood and emotion. This may help stabilize mood swings during menopause.
– Green tea also contains the amino acid glutamine. In one study, a supplement with L-theanine and glutamine improved menopause-related depression and irritability.
Fatigue
– Green tea contains caffeine, which can temporarily increase energy and wakefulness. But it also has L-theanine, which promotes calm focus without drowsiness.
– The antioxidants in green tea may help combat oxidative damage related to fatigue.
Memory and concentration issues
– Components in green tea like L-theanine, EGCG, and vitamin C may protect brain cells against age-related decline.
– Green tea may also boost blood flow and connectivity in areas of the brain involved in memory and complex thinking.
However, larger clinical studies are still needed to confirm green tea’s effects on these other menopausal symptoms.
Can green tea prevent bone loss during menopause?
During menopause, decreasing estrogen levels accelerate bone loss. This leads to an increased risk of osteoporosis over time. Research shows that green tea may help:
– Green tea polyphenols like EGCG increase the activity of osteoblasts – cells that build bone.
– Compounds in green tea may also inhibit osteoclasts – cells that break down bone tissue.
– Green tea increases levels of a protein linked to bone formation called BMP-2.
– In mice with estrogen deficiency, green tea prevents excessive osteoclastic activity and bone loss.
Several human studies also found positive effects:
– In one trial, 170 postmenopausal women with low bone density took 500 mg green tea extract daily or a placebo. After 24 weeks, the green tea group had significantly increased bone formation markers.
– A meta-analysis of 5 studies found green tea drinking was linked to higher bone mineral density at the hip and spine in postmenopausal women.
Based on this evidence, green tea may help slow the progression of osteoporosis in postmenopausal women. More human research is still needed.
Green tea and bone health study results
| Study | Participants | Green tea dose | Duration | Results on bone |
|---|---|---|---|---|
| Chiang et al., 2018 | 170 postmenopausal women | 500 mg extract daily | 24 weeks | Increased bone formation markers |
| Shen et al., 2014 | 515 postmenopausal women | Self-reported green tea drinking | N/A – cross-sectional | Higher hip and spine bone mineral density |
Is green tea safe for menopausal women?
Green tea is very safe for most adults. Side effects are rare at normal intakes of 3-5 cups of green tea per day. However, there are a few considerations for menopausal women:
– Caffeine sensitivity – Green tea has less caffeine than coffee, but it may still trigger jitteriness, headaches, and insomnia in some caffeine-sensitive women.
– Iron absorption – Compounds in green tea can bind to non-heme iron from plant sources, making it harder to absorb. Menopausal women at risk of iron deficiency may need to separate green tea and iron-rich foods.
– Medication interactions – Green tea can potentially interact with certain medications like blood thinners, antidepressants, and breast cancer drugs. Speak to your doctor before starting green tea.
– Dosage for supplements – Clinical studies typically use green tea extract doses of 400-500 mg per day. Higher intakes may cause side effects like upset stomach, constipation, or liver problems in sensitive individuals.
Overall, enjoy 2-3 cups of unsweetened brewed green tea per day as part of a healthy diet and active lifestyle. Consult your healthcare provider before taking green tea supplements.
Green tea drink recipes for menopause
Here are some delicious green tea recipes that are easy to make at home:
Iced green tea lemonade
– Brew 1 cup strong green tea and let cool
– Mix with 1 cup cold water and juice of 1 lemon
– Add 2 tsp honey or monk fruit sweetener (optional)
– Pour over ice and garnish with lemon slices
Green tea smoothie
– Brew 1 cup strong green tea and let cool
– Blend with 1 cup Greek yogurt, 1 banana, 1 cup spinach
– Add 1 tsp matcha green tea powder
– Sweeten if desired with honey, maple syrup, dates, etc.
Matcha green tea latte
– Heat 1 cup unsweetened non-dairy milk just below boiling
– Whisk in 1-2 tsp matcha green tea powder until frothy
– Sweeten with honey or maple syrup if desired
Ginger peach green tea
– Steep green tea with slices of fresh ginger
– Remove ginger slices and add peach slices
– Sweeten with a little honey or stevia if desired
Conclusion
Transitioning through menopause can be eased with natural remedies like green tea. Human studies show green tea may help reduce hot flashes, mood changes, fatigue, memory problems, and bone loss during menopause. Green tea is very safe for most women at normal intakes of 2-3 cups per day. Higher doses may cause side effects in some individuals. Try incorporating unsweetened green tea into your diet with these refreshing homemade recipes. Combining green tea with lifestyle changes – like managing stress, following a nutritious diet, staying active, and getting enough sleep – can help support women’s health during menopause.