Imagine a simple and delicious dietary adjustment that can significantly reduce the unpleasant symptoms of menopause. The sweet potato, often underestimated, could be the solution. These colorful tubers are packed with beneficial compounds that have been shown to be effective against a variety of symptoms, ranging from vaginal dryness to hot flashes to incontinence.
They may even help prevent the increase in waist weight that is often associated with menopause. Leading doctors and a nutritionist share here the reasons why sweet potatoes are considered one of the best natural remedies for menopausal symptoms and offer tips on how to fully enjoy their benefits.
The Distinctive Advantages of Sweet Potatoes
Unlike regular potatoes, sweet potatoes are known for their slightly sweet flavor and deep orange color, although there are also purple varieties. They stand out mainly for their richness in antioxidants and nutrients.
According to certified nutritionist and chef Serena Poon, it is the antioxidant content of sweet potatoes that makes them exceptional.
They notably contain beta-carotene, a carotenoid that is transformed into vitamin A by the body.
Dr. Shilpa P. Saxena, a medical doctor and medical director at Forum Health, emphasizes that a single sweet potato covers 102% of daily vitamin A needs.
She adds that this food is also rich in soluble and insoluble fibers, beneficial for intestinal health, especially when the skin is consumed.
Dr. Steven Gundry, a medical doctor, founder of Gundry MD, and author, highlights another advantage of sweet potatoes: their lower glycemic index than that of white potatoes when boiled or steamed.
He explains that resistant starches, such as those found in sweet potatoes, do not convert into glucose as quickly, avoiding blood sugar and insulin spikes.
The Benefits of Sweet Potatoes on Menopausal Symptoms
Thanks to its nutritional richness, sweet potatoes stand as a top natural remedy to alleviate the discomforts associated with menopause. Here’s how this versatile tuber can help you:
Sweet potatoes are an exceptional source of nutrients that play an active role in fighting menopausal symptoms. Their specific attributes provide natural support to the body during this period of change. Their components act on various aspects, thus providing appreciable relief.
- Hormonal Regulation: The natural phytoestrogens present in sweet potatoes can help balance hormones, alleviating hot flashes and night sweats.
- Skin Health: The abundant vitamin A in this vegetable promotes healthy skin and can reduce the effects of accelerated skin aging often observed during menopause.
- Weight Control: The fibers and resistant starches help regulate appetite and maintain a stable weight, thus defying the typical increase in abdominal weight during this phase.
- Emotional Support: The complex carbohydrates and fibers in sweet potatoes promote a steady release of energy, helping to stabilize mood and combat depression and anxiety.
These benefits, among many others, make sweet potatoes a valuable ally for women going through menopause. Incorporating this superfood into your diet can be a simple and natural way to improve your quality of life during this transition.
The Impact of Sweet Potatoes on Vaginal Dryness
Feelings of burning, itching, or discomfort can occur with menopause, due to vaginal dryness caused by a decrease in estrogen levels.
This hormone, when decreased, leads to thinning and drying of the vaginal tissues, making them more prone to irritations. Dr. Barbara DePree, a menopause specialist and founder of MiddlesexMD.com, highlights this issue.
Fortunately, sweet potatoes prove to be a natural adjunct against this discomfort. Rich in phytoestrogens, plant compounds that mimic estrogen in the body, this tuber offers a beneficial alternative.
Certified nutritionist Serena Poon emphasizes that these phytoestrogens can reduce symptoms such as vaginal dryness and hot flashes. She suggests that their use may represent a less risky approach than hormone replacement therapies, which are associated with an increased risk of breast cancer and thrombosis.
For those seeking natural remedies for vaginal dryness, adding sweet potatoes to their diet could be a beneficial solution to consider.
The Impact of Sweet Potatoes on Urinary Incontinence
One of the repercussions of decreased estrogen levels is an increase in urinary leaks, a situation often embarrassing. Fortunately, it is possible to laugh or sneeze without fear simply by increasing your consumption of sweet potatoes.
These tubers contain phytoestrogens that act similarly to estrogen to prevent leaks. A synthesis of studies conducted by the University of Arizona suggests that a diet rich in phytoestrogens can reduce urinary urgency by 25%, nightly wake-ups to go to the bathroom by 69%, and daily use of pads by 66% over eight weeks.
Sweet Potatoes Soothe Hot Flashes
Hormonal changes are not the only culprits for the hot flashes experienced during menopause; gut health can also influence these episodes of intense heat.
Dr. Felice Gersh, a medical director at the Integrative Medical Group of Irvine, emphasizes the importance of the fibers contained in sweet potatoes for maintaining a healthy gut microbiome.
This microbiome is a complex ecosystem composed of billions of bacteria and microbes that, when healthy, preserve the integrity of the gut barrier.
This protection prevents endotoxins, toxins present in bacterial cells, from entering the body. Dr. Gersh explains that endotoxins cause widespread inflammation that can worsen hot flashes.
A medium-sized sweet potato provides 4 grams of fiber that nourish the intestine and limit inflammation that could trigger hot flashes.
A study published in the journal Nutrients reveals that people who increased their intake of soluble fibers strengthened their intestinal barrier resistance by 90% within six months. Intestinal bacteria feed on fibers to produce butyrate, a fatty acid that feeds intestinal cells.
Sweet Potatoes Against Abdominal Weight Gain
Women’s body composition changes during menopause, leading to a reduction of muscle mass, which burns calories, in favor of an increase in fat mass, slowing down metabolism.
This can lead to weight gain around the waist, often referred to as “menopausal belly.” Contrary to what one might think, it is not necessary to reduce consumption of starchy foods to fight off these extra pounds, especially in the case of sweet potatoes.
Certified nutritionist Serena Poon explains that the complex carbohydrates in sweet potatoes differ from the simple carbohydrates found in sugary and processed foods.
These complex carbohydrates are beneficial because they release glucose gradually, providing energy to cells without causing a significant rise in blood glucose and insulin levels.