Brassicas: A woman's secret weapon when waging the war against menopause symptoms

Anyone that works with me will know that I am a massive fan of this humble family of vegetables.

So I thought I would explain a little more about what they are, what they do and why if you are suffering from a range of menopause symptoms that they could just be your secret weapon for getting them under control or even banished them for good.

I will also share the darker side of these vegetables - because for a few of us, especially if we are on certain types of medications, they need to be eaten with care.

Intrigued?

What are brassicas?

Brassica is the family name for cabbages and mustard plants. They are also known as cruciferous vegetables.

They are sometimes also called cole crops—derived from the Latin caulis, referring to the stem or stalk of a plant.

There are a number of familiar vegetables in this family that I am sure you are really familiar with.

I bet you have been including them in your diet already.

Here goes:

• Arugula (salad rocket)

• Bok choy (pak-choi)

• Broccoli

• Brussels sprouts

• Cauliflower

• Chinese broccoli (gai-lan)

• Chinese cabbage

• Collard greens

• Daikon radish

• Garden cress

• Horseradish

• Kale

• Kalettes

• Kohlrabi

• Mustard greens

• Radish

• Red cabbage

• Romanesco

• Savoy cabbage

• Tender sprouting broccoli

• Turnip

• Wasabi

• Watercress

• White Cabbage

• Wild broccoli

Why do I love them so such?

I love these veggies so such because they contain a number of amazing compounds that can support your health.

The number one for me, if you can have a favourite, is an enzyme called CYP450 that has an important role in in phase I liver detoxification. They help to breakdown various compounds so that they can be effectively removed from the body. They are also used in hormone creation and breakdown.

Diindolylmethane (DIM) is naturally created in the body after we eat these veggies. DIM helps to modify free oestrogen metabolism, making sure it is dealt with properly in the body. This will help the reduction of menopause symptoms including hot flashes.

They are also rich in indole-3-carbinol which is needed to support the metabolism and down regulation of oestrogen. Indole-3-carbinol is needed to create DIM in the body. There is growing research in how this is especially useful for breast and cervical cancer patients as it supports the treatments especial tamoxifen and it has also been shown to have chemo preventive and anti-cancer properties.

Glucosinolates are sulphur forming compounds that have also found to have a important role to play in phase 2 liver detoxification. They support the downregulation oestrogen and reducing the risks of cancers linked to oestrogen in certain population groups. Sulforaphane is within this group and it may also help prevent tissue damage known as oxidative stress, which is associated with aging and diseases such as diabetes.

They also contain carotenoids that are brilliant at scavenging free radicals and making them safe. This means they are keeping us safe from certain cell damage and disease.

These veggies are also packed full of fibre so they support the elimination of waste products by bulking up our stools. They also contain a wide range of vitamins and minerals that support key aspects of good health.

Why they are your secret weapon at menopause

They are so useful at menopause as they support the liver in both phase 1 and phase 2 of the detoxication process plus the elimination of waste products. If these phases are both working effectively it means that hormones will be broken down and then got rid off effectively. If this is happening properly then you have reduced the likelihood of those menopause symptoms. Menopause symptoms are due to imbalances in hormones and hormones not being properly broken down and eliminated from the body - especially your oestrogens..

As our oestrogen levels drop at menopause we lose its protective properties and become more prone to certain age related diseases. Brassicas can support general good health and reducing your chances of certain diseases including cancers, cardiovascular disease and type 2 diabetes.

So that is why they are a great addition to your diet .. they support your liver to do its job, they help with hormone regulation, they have health protective properties. And this is before we go into all the vitamins and minerals they contain!!

But there is a darker sided to these veggies.

The darker side of Brassicas

If you have SIBO or IBS symptoms brassicas can make your symptoms worse. You need to reduce the symptoms before you start to reintroduce these foods slowly back into your diet. Both SIBO and IBS can be supported with dietary changes but I would recommend that you seek appropriate advice and don’t start to eliminate foods from your diet on your own as this can make the situation worse and also leave you nutrient deficient.

If you are on blood thinning medication you need to be cautious of increasing your levels of these veggies quickly as they contain Vitamin K which can decrease the impact of your medication, meaning that you lose some of the protective properties of your medication.

If you have problems with your thyroid eating raw brassicas or in large amounts can have negative effects on thyroid function. The glucosinolates are thought to inhibit iodine uptake and thyroid hormone formation, particularly if you have an existing iodine deficiency. Eating brassica vegetables in moderation, cooking them, and adequate iodine intake can reduce these effects.

Increasing fibre in your diet is likely to change your bowel habits. If this happens keep a note if you feel your medication is working differently and if this is the case speak with your GP as your meds might need adjusting.

How to cook them for maximum benefit

Brassicas are best lightly stemmed to maintain the nutrients and various enzymes within.

Boiling them until mush is going to get rid of most of the nutritional value.

Eating them raw is not recommended if you have problems with digestion or your thyroid.

Conclusion

Brassicas are great!! They support our body to naturally detoxify getting rid of waste products and hormones that have done their job. The are particularly important for women as they support oestrogen being safely removed from the body and because of this they can help in the reduction of menopause symptoms.

If your menopause symptoms are dragging you down and you know there must be a better and easier way to deal with your symptoms then hit the link HERE to find out more.

Lesley x