The Power of Lignans: Supporting Hormonal Health and Vitality After 40
Lignans are naturally occurring compounds found in various plant-based foods, notably flaxseeds, sesame seeds, whole grains, and certain vegetables. They belong to a group of phytoestrogens—plant-derived compounds that can mimic or modulate the action of estrogen in the body. For women over 40, particularly those navigating perimenopause and menopause, incorporating lignan-rich foods into the diet can offer several remarkable health benefits.
Understanding Lignans and Their Role
When consumed, lignans are converted by gut bacteria into enterolignans, such as enterolactone, which exhibit mild estrogenic activity. This activity can help balance hormone levels, especially when endogenous estrogen levels fluctuate during perimenopause and menopause. The ability of lignans to adapt to the body’s hormonal needs—whether supplementing low estrogen levels or moderating high ones—makes them particularly valuable during this life stage.
Health Benefits of Lignans for Women Over 40
1. Alleviation of Menopausal Symptoms
Lignans may help reduce the frequency and severity of hot flashes and night sweats, two of the most common and disruptive menopausal symptoms. A study highlighted that flaxseed supplementation significantly reduced the number of hot flashes experienced by postmenopausal women. This makes lignans a natural, plant-based solution to managing these hormonal fluctuations.
2. Breast Health Support
Breast health is a key concern for women, especially post-menopause when the risk of breast cancer can increase. Research has shown that higher intake of lignans is associated with a reduced risk of breast cancer. Lignans are thought to work by modulating estrogen activity in breast tissue, reducing the impact of excess estrogen, which can be a risk factor for certain cancers.
3. Cardiovascular Health
Heart health becomes increasingly important as women age, particularly after menopause when oestrogen levels drop and the risk of cardiovascular disease rises. Lignans’ antioxidant and anti-inflammatory properties help protect the heart. Studies suggest that lignans can lower LDL (bad) cholesterol and reduce C-reactive protein levels, a marker of inflammation linked to heart disease.
4. Bone Health
Bone density naturally declines after menopause due to lower oestrogen levels, increasing the risk of osteoporosis. As phytoestrogens, lignans may help maintain bone density by mimicking estrogen’s protective effect on bone tissue. This makes them a valuable dietary addition for women concerned about bone health.
5. Weight Management and Metabolic Health
Lignan-rich diets have been linked to improved insulin sensitivity and a lower risk of developing type 2 diabetes. A study found that women with higher blood levels of enterolactone—the metabolite derived from lignans—had a healthier body mass index (BMI) and lower total body fat compared to those with lower levels. Additionally, lignans can help stabilise blood sugar levels, supporting metabolic health and reducing the risk of diabetes.
Incorporating Lignans into Your Diet
To harness the benefits of lignans, focus on adding a variety of lignan-rich foods to your meals. Here are some practical tips:
Flaxseeds: Ground flaxseeds are the richest source of lignans. Add a tablespoon to your morning smoothie, sprinkle it on porridge, or mix it into yoghurt for an easy boost.
Sesame Seeds: These versatile seeds are excellent in salads, stir-fries, or as tahini in dressings.
Whole Grains: Oats, barley, and rye are all good sources of lignans. Opt for whole grain bread, cereals, or wholegrain pasta to increase your intake.
Cruciferous Vegetables: Broccoli, kale, and Brussels sprouts are not only lignan-rich but also provide additional nutrients like calcium and vitamin K for bone health.
Berries: Strawberries, raspberries, and cranberries are delicious sources of lignans and antioxidants. Enjoy them as snacks or in smoothies.
Lignan Supplements: Do You Need Them?
While it’s ideal to get lignans from whole foods, many women find it challenging to consistently consume the recommended amounts. Studies suggest that Western diets provide only about 1 mg of lignans per day, far below the optimal 50–100 mg needed to raise enterolactone levels effectively. Supplements can help bridge this gap, especially if dietary intake is low or if gut health issues limit the body’s ability to metabolise lignans efficiently.
If you’re considering a lignan supplement, consult with a healthcare professional to determine the right dose and ensure it fits your health needs. Supplements can be especially helpful for women looking to target specific concerns like hot flashes, breast health, or heart health.
Considerations for Gut Health
It’s important to note that the effectiveness of lignans depends on the health of your gut microbiome. Beneficial bacteria are essential for converting lignans into their active forms. If you’ve recently taken antibiotics, have digestive issues, or follow a high-fat diet, your body might not metabolise lignans efficiently. Supporting gut health with probiotics and prebiotic-rich foods, such as garlic, onions, and bananas, can enhance lignan metabolism and maximise their benefits.
Incorporating lignans into your diet is a simple yet powerful way to support your health during midlife and beyond. Whether you aim to reduce menopausal symptoms, improve heart health, maintain bone density, or support weight management, these plant compounds offer wide-ranging benefits. By including foods like flaxseeds, sesame seeds, whole grains, and cruciferous vegetables in your meals—or considering a supplement if needed—you can harness the potential of lignans to feel your best.
Making small, consistent changes to your diet can have a significant impact on your well-being. Embrace the power of lignans and enjoy a healthier, more balanced life during this transformative stage.
Stay Inspired and Informed!
Sign up for my Weekly Health Bites newsletter and get practical tips, expert insights, and empowering advice to help you look and feel your best during midlife and beyond. It’s your weekly dose of wellness, delivered straight to your inbox!
References
Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P. and McCullough, M.L., 2010. Dietary lignans: physiology and potential for cardiovascular disease risk reduction. Nutrition Reviews, 68(10), pp.571-603.
Buck, K., Zaineddin, A.K., Vrieling, A., Linseisen, J. and Chang-Claude, J., 2010. Meta-analyses of lignans and enterolignans in relation to breast cancer risk. American Journal of Clinical Nutrition, 92(1), pp.141-153.
Touillaud, M.S., Thiébaut, A.C.M., Fournier, A., Niravong, M., Boutron-Ruault, M.C. and Clavel-Chapelon, F., 2007. Dietary lignan intake and postmenopausal breast cancer risk by estrogen and progesterone receptor status. Journal of the National Cancer Institute, 99(6), pp.475-486.
Bylund, A., Saarinen, N., Zhang, J.X., Bergh, A., Widmark, A., Johansson, A., Lundin, E., Adlercreutz, H., Hallmans, G., Stattin, P. and Mäkela, S., 2005. Anticancer effects of a plant lignan 7-hydroxymatairesinol on a prostate cancer model in vivo. Experimental Biology and Medicine, 230(3), pp.217-223.
Vanharanta, M., Voutilainen, S., Rissanen, T.H., Adlercreutz, H. and Salonen, J.T., 2003. Risk of cardiovascular disease-related and all-cause death according to serum concentrations of enterolactone: Kuopio Ischaemic Heart Disease Risk Factor Study. Archives of Internal Medicine, 163(9), pp.1099-1104.
Morisset, A.S., Lemieux, S., Veilleux, A., Bergeron, J., Weisnagel, S.J. and Tchernof, A., 2009. Impact of a lignan-rich diet on adiposity and insulin sensitivity in post-menopausal women. British Journal of Nutrition, 102(2), pp.195-200.
Boulbaroud, S., Mesfioui, A., Arfaoui, A., Ouichou, A. and El-Hessni, A., 2008. Preventive effects of flaxseed and sesame oil on bone loss in ovariectomized rats. Pakistan Journal of Biological Sciences, 11(13), pp.1696-1701.
Qu, H., Madl, R.L., Takemoto, D.J., Baybutt, R.C. and Wang, W., 2005. Lignans are involved in the antitumor activity of wheat bran in colon cancer SW480 cells. Journal of Nutrition, 135(3), pp.598-602.
Olsen, A., Knudsen, K.E., Thomsen, B.L., Loft, S., Stripp, C., Overvad, K., Møller, S. and Tjønneland, A., 2004. Plasma enterolactone and breast cancer incidence by estrogen receptor status. Cancer Epidemiology, Biomarkers & Prevention, 13(12), pp.2084-2089.
Cosentino, M., 2007. New clinical research – the HMRlignan™ strategy for sustainable women’s health support. Presented at Vitafoods, Geneva, Switzerland, May 9, 2007.