Why does the menopause cause so many symptoms?
The menopause generally occurs between the ages of 45 and 55. It corresponds to the definitive cessation of menstruation, caused by a gradual reduction in oestrogen. This hormonal decline affects the body in a number of ways:
- Frequent hot flushes and night sweats
- Reduced bone density (osteopenia, osteoporosis)
- Mood disorders, anxiety, irritability
- Chronic fatigue and sleep disorders
- Joint or muscle pain
- Increased risk of cardiovascular disease
Faced with these imbalances, many women are looking for gentler approaches, such as natural alternatives to hormone replacement therapy (HRT).
What benefits does pomegranate offer during the menopause?
Punica granatum L. is renowned for its high antioxidant and phytoestrogen content. These plant compounds gently mimic the action of oestrogens.
Punicalagins, polyphenols specific to pomegranates, limit oxidative stress. Oxidative stress plays an aggravating role in menopausal problems. By calming free radicals, pomegranates help to improve the quality of life of menopausal women, particularly by reducing hot flushes, fatigue and irritability.
According to a clinical study1, regular intake of pomegranate extract led to a significant reduction in menopausal symptoms, with no major adverse effects.
Does pomegranate also protect bones and joints?
Yes, its bioactive compounds support bone and joint health. The polyphenols and antioxidants present in pomegranates help to slow bone loss, particularly in post-menopausal women not treated with HRT.
It also helps to relieve the joint pain that is common during this period, by modulating chronic inflammation and improving mobility.
What are its metabolic effects during the menopause?
Pomegranate helps regulate blood sugar levels, a frequent problem after the age of 50. It improves insulin sensitivity thanks to its antioxidants, thus limiting the risk of pre-diabetes or hormonal weight gain.
This overall metabolic support promotes a better balance between energy, mood and body shape.
How should I eat pomegranate on a daily basis?
Here are a few simple suggestions for making pomegranate part of your wellness routine:
- Fresh seeds: as a topping for salads or desserts
- Pure pomegranate juice: as long as it is unsweetened
- Food supplements: standardised in punicalagins, for a targeted effect on menopausal symptoms
Tip: Half a pomegranate a day or one dose of supplement is enough to cover part of your antioxidant needs.
Prolonged effects: some studies show that the benefits on symptoms persist several weeks after you stop taking it.
Summary of documented effects of pomegranate during the menopause
| Targeted symptoms | Mechanism of action | Observed benefit |
|---|---|---|
| Hot flushes | Phytoestrogens | Reduction in frequency and intensity |
| Joint pain | Anti-inflammatory | Improved mobility |
| Bone loss | Natural hormonal support | Preservation of density |
| Fatigue | Antioxidant micronutrients | Increased energy |
| Glycaemic imbalance | Insulin sensitivity | Stabilisation of blood sugar levels |
Sources
- Adel-Mehraban MS, et al. Complement Ther Clin Pract. 2022;46:101544. https://doi.org/10.1016/j.ctcp.2022.101544
- Jang JY, et al. Life. 2024;14:1264. https://doi.org/10.3390/life14101264
