Menopause is a natural stage of life that marks the end of your menstrual cycles. It usually occurs in your 40s or 50s, and it can bring various changes and challenges to your physical and mental health. Some of the common symptoms of menopause include:
Hot flashes and night sweats
Mood swings and irritability
Insomnia and fatigue
Genital dryness and discomfort
Weight gain and metabolic issues
Osteoporosis and bone fractures
While some people may choose to take menopausal hormone therapy (MHT) to ease their menopause symptoms, others may prefer to use, or add, natural alternatives that are safe and affordable. One of these alternatives is green tea, a popular beverage that has been consumed for thousands of years for its health benefits.
Green tea is rich in antioxidants, especially catechins, which are compounds that can protect your cells from oxidative stress and inflammation. Green tea also contains caffeine, which can boost your energy and metabolism, and L-theanine, which can promote relaxation and mental clarity.
But how exactly can green tea help you with your menopause symptoms? Here are some of the ways that green tea can support your menopausal health:
Green tea can improve your mood and cognitive function
Menopause can affect your mood and cognitive function, as the decline of estrogen and progesterone hormones can impair your neurotransmitter balance and brain function. You may experience mood swings, irritability, anxiety, depression, memory loss, and difficulty concentrating during menopause.
Green tea contains caffeine, which can increase your alertness, attention, and reaction time. Green tea also contains L-theanine, which can increase your alpha brain waves, which are associated with relaxation, creativity, and focus. L-theanine can also increase your levels of serotonin, dopamine, and GABA, which are neurotransmitters that regulate your mood, motivation, and stress response. A 2017 systemic review found that green tea consumption reduces anxiety while improving cognition and working memory.
Green tea can protect your bone health
Osteoporosis and bone fractures are serious complications of menopause, as the loss of estrogen, progesterone, and testosterone hormones can weaken your bone density and increase your risk of fractures. Osteoporosis and bone fractures can affect your mobility, independence, and quality of life.
Green tea can help you protect your bone health and prevent fractures by stimulating your bone formation and inhibiting your bone resorption. Green tea contains antioxidants that can activate osteoblasts, which are cells that build new bone tissue. It can also prevent your bone resorption, which is the process of breaking down old bone tissue, by inhibiting osteoclasts. Green tea contains fluoride, which can strengthen your bone mineralization and prevent tooth decay.
A study from 2021 found that drinking tea prior to menopause improved bone mineral density in menopause, irrespective of concentration and type of tea. This difference was more pronounced in those who drank tea more than 4 times per week. Unfortunately, those who started drinking tea after entering menopause had no improvement in bone density.
Green tea can improve your metabolic health
A 2023 systematic review and meta-analysis explored green tea extract’s (GTE) impact on cardiovascular risk factors. The verdict? GTE significantly lowers total cholesterol, LDL cholesterol ("bad cholesterol"), fasting blood sugar, and diastolic blood pressure. Meanwhile, it boosts HDL cholesterol ("good cholesterol"). So, that soothing cup of green tea might just be your heart’s ally.
In a 2022 randomized controlled trial of overweight post-menopausal and class I obese women, a 60-day GTE supplementation worked wonders. It countered adipose tissue dysfunction by enhancing fat oxidation, improving insulin sensitivity, and reducing waist circumference. Interestingly, CRP, a marker of total body inflammation, was also reduced in the GTE group. Translation: Green tea could also be your secret weapon against stubborn belly fat and inflammation.
Green tea can lower your risk of breast cancer
Regular GTC was associated with a lower risk of breast cancer (Odds Ratio = 0.85). For those already battling breast cancer, GTC showed a potential protective effect against recurrence. Green tea’s bioactive compounds, like epigallocatechin gallate (EGCG), may play a role in its breast protection.
How to drink green tea for menopausal health
To enjoy the benefits of green tea for menopausal health, you should drink it regularly and moderately. The recommended intake of green tea for menopausal health is up to 3 or 4 cups a day. You can also add some lemon, honey, or ginger to enhance the flavor and the health benefits of green tea.
However, you should also be aware of the potential side effects and interactions of green tea, especially if you have any medical conditions or allergies. Green tea has low levels of caffeine and acidity, but it may still cause insomnia, nervousness, heartburn, or stomach upset in some people. Green tea may also interact with some medications, such as blood thinners, ACE inhibitors, and statins. Therefore, you should consult your healthcare provider before drinking green tea for menopausal health.
Conclusion
So, whether you’re savoring a cup or popping a supplement, green tea deserves a spot in your menopause toolkit. Green tea is a natural and healthy alternative that can help you cope with your menopause symptoms. Green tea can improve your mood and cognitive function, protect your bone health, improve your cardiometabolic markers, and even decrease your risk of breast cancer. However, you should also be careful of the possible side effects and interactions of green tea, and consult your provider before drinking it for menopausal health.
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Sources
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Ni S, Wang L, Wang G, Lin J, Ma Y, Zhao X, Ru Y, Zheng W, Zhang X, Zhu S. Drinking tea before menopause is associated with higher bone mineral density in postmenopausal women. Eur J Clin Nutr. 2021 Oct;75(10):1454-1464. doi: 10.1038/s41430-021-00856-y. Epub 2021 Jan 29. PMID: 33514873. https://pubmed.ncbi.nlm.nih.gov/33514873/
Huang HT, Cheng TL, Lin SY, Ho CJ, Chyu JY, Yang RS, Chen CH, Shen CL. Osteoprotective Roles of Green Tea Catechins. Antioxidants (Basel). 2020 Nov 16;9(11):1136. doi: 10.3390/antiox9111136. PMID: 33207822; PMCID: PMC7696448. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696448/
Zamani M, Kelishadi MR, Ashtary-Larky D, Amirani N, Goudarzi K, Torki IA, Bagheri R, Ghanavati M, Asbaghi O. The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis. Front Nutr. 2023 Jan 10;9:1084455. doi: 10.3389/fnut.2022.1084455. PMID: 36704803; PMCID: PMC9871939. https://pubmed.ncbi.nlm.nih.gov/36704803/
Rondanelli M, Gasparri C, Perna S, Petrangolini G, Allegrini P, Fazia T, Bernardinelli L, Cavioni A, Mansueto F, Oberto L, Patelli Z, Tartara A, Riva A. A 60-Day Green Tea Extract Supplementation Counteracts the Dysfunction of Adipose Tissue in Overweight Post-Menopausal and Class I Obese Women. Nutrients. 2022 Dec 7;14(24):5209. doi: 10.3390/nu14245209. PMID: 36558368; PMCID: PMC9785698. https://pubmed.ncbi.nlm.nih.gov/36558368/
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