Matcha for Menopausal Symptoms
Many years ago, I stumbled on a beautiful little book called The Book of Tea, written in the early 1900s by Okakura Kakuzo, a Japanese art historian and philosopher. At the time, Kakuzo, a close friend of the art patron Isabella Stewart Gardner, was living in Boston and working as a curator at the city’s Museum of Fine Arts. The book, which was written in English, covers a variety of topics, from the history of tea to Zen Buddhism, Taoism, art, and the Japanese tea ceremony. The origins of the tea used in that ceremony date back to the Tang Dynasty in China, over 1000 years ago. From China, the tradition was transported to Japan, where it underwent several variations until becoming the tea ceremony we’re familiar with today, sometime during the 1500s. It’s a fascinating book and the reason I became curious about the Japanese tea ceremony, although, the closest I’ve gotten to a Japanese tea house has only been through a television documentary. Watching the kimonoed Chajin, or tea master, prepare and serve the tea, called matcha, I was entranced. It wasn’t only the ceremony itself that intrigued me, but that beautiful jade green tea, which I hoped one day to taste for myself.
Years later, when the matcha craze came to the U.S., I had my chance. At the time, I was working in New York City, and matcha was everywhere, even at coffee shops. When a co-worker asked if I wanted to get a matcha latte with her, my first thought was, “matcha in coffee?” But I was curious, so I said yes. Although some matcha lattes do include coffee, this was just matcha, almond milk, and sugar, and I thought it was awful. While everyone around me was enjoying their drink, I ended up throwing out most of my 12-ounce serving. To me, it just tasted like a combination of grass and earth.
Matcha, a finely ground powder made by grinding the leaves of a green tea plant called Camellia sinensis, is renowned for its numerous health benefits. Because the entire leaf is consumed, unlike regular green tea, from which we drink only an extract, matcha provides you with all of the plant’s nutrients. Another difference between matcha and other green teas is the way it is grown. While most green teas are grown in full sunlight, matcha is grown in the shade, a process called Tencha, which enhances the synthesis and accumulation of its active compounds, specifically L-theanine, caffeine, chlorophyll, and various types of catechins, antioxidants known for their anti-inflammatory properties and the ability to fight free radicals as well as provide numerous other health benefits.
Over the years, the love for matcha here in the States grew. Everybody was touting it for both its great taste and its health benefits. I simply ignored the frenzy and enjoyed my Tazo Zen and herbal teas. But everywhere I went, there it was. Matcha this, matcha that. Matcha lattes, matcha protein powder, matcha noodles, matcha cookies, matcha cakes. They even add matcha to other types of teas. One day, I was in a small ice cream parlor near home asking for non-dairy ice cream and was disappointed to learn the only flavor they had was matcha. I made a face, and told the woman, no thanks, I really don’t like matcha. She asked me what I didn’t like about it. When I told her, she said this was made from ceremonial matcha, rather than culinary matcha, and had a much sweeter, more subtle taste. Since I learned that this was the green tea used to make the green tea ice cream served in Japanese restaurants, I said I’d try it. And just like that ice cream I remembered eating with my parents as a child, it was pretty good. Didn’t taste too grassy or too earthy.
Wanting to reap the health benefits of this superfood, I decided to give the tea a second try. However, once I saw the high price, I decided I wanted to sample it first, before investing in a whole container. I went to a local coffee shop, known for using ceremonial matcha, and ordered a matcha latte. No, this truly wasn’t for me. Still wanting to benefit from its health properties, I decideAging Skind to try it in a smoothie. Perhaps the flavor of a small spoonful would be masked by all the fruit. So, I purchased a variety pack of teas which included one sample of ceremonial matcha, and made myself a green smoothie filled with kale, spinach, dates, ginger, and mango, as well as a little lemon to mask the earthy taste of the kale (and hopefully the matcha). Not bad. The smoothie was fairly sweet, even with the inclusion of the matcha, which I didn’t even feel. I was sold. So, I went out and splurged on the high-quality matcha, and now, at least three times a week, I get my fill of L-theanine, caffeine, chlorophyll, and the various types of catechins that beautiful green powder contains.
And, did you know, incorporating matcha into a balanced diet may even help manage some of the most common symptoms experienced during menopause and postmenopause?
Benefits of Match for Menopausal Symptoms
Fatigue
Because matcha contains a slow-releasing form of caffeine, it enables the body to maintain a stable energy level throughout the day.
Hot Flashes & Night Sweats
Matcha contains certain compounds that help regulate the body’s internal temperature, which might help to control sweating and reduce the number and intensity of hot flashes.
Aging Skin
Collagen loss increases during menopause due to the drop in estrogen levels. This breakdown of collagen and elastin causes wrinkles, fine lines, and other signs of aging. Because matcha is rich in catechins, it can slow down this cellular damage and reduce skin aging. while also protecting against UV damage.
Bone Loss
The catechins in matcha also have a positive effect on bone metabolism and bone mineral density, potentially lowering the risk of osteoporosis and bone fracture, common concerns after menopause, due to declining estrogen levels.
Weight Gain
Matcha's ability to enhance metabolism and aid in fat burning for those with a high proportion of abdominal fat can help with weight management during menopause and beyond, periods often associated with weight gain.
Mood Swings & Anxiety
A rich source of the amino acid L-theanine, matcha has stress-reducing and mood-enhancing effects. It can help provide a sense of well-being and alleviate the mood swings and depression often associated with menopause, but without causing any drowsiness.
Brain Fog
The combination of caffeine, chlorophyll, polyphenols, and L-theanine in matcha helps improve attention, memory, and reaction time, as well as helps promote a feeling of calm alertness. Additionally, the combination of caffeine’s antioxidant properties with the catechins in matcha may help prevent the occurrence or progression of neurodegenerative diseases such as Parkinson’s or Alzheimer’s.
Diabetes
During menopause, hormonal changes can increase the risk of developing type 2 diabetes and make managing existing diabetes more challenging. Studies suggest green tea, including matcha, may improve how responsive we are to the blood sugar hormone insulin. As a result, it may have a beneficial effect on our ability to manage our blood glucose levels.
Cardiovascular Disease
Regular matcha consumption can reduce LDL cholesterol and triglycerides, lowering the risk of heart disease, another common problem facing women both during and after menopause.
So, if you love matcha, continue imbibing, and if you’ve yet to get on the matcha bandwagon, give it a try. Unlike me, you may actually like the taste. But if not, give this smoothie recipe a try. It’s high in protein, high in fiber, high in nutrients, and a great way to start the day.
Matcha Smoothie
Just add the following ingredients to a high-speed blender and enjoy!
1 cup soy milk (I use Eden Unsweetened Soy Milk, as it has 12 grams of protein)
1/2 - 1 scoop vanilla protein powder (I use Truvani plant-based protein)
1/2 teaspoon ceremonial matcha (I've been using Aiya Ceremonial Grade)
2 Medjool dates
1 tablespoon whole flax seeds
1 tablespoon chia seeds
1 teaspoon nut or seed butter (I prefer almond or cashew)
1/2 - inch piece of ginger, peeled
Juice & rind of ½ a lemon
1 cup chopped or baby kale, raw
1 cup spinach, raw
1/2 - 1 cup mango, frozen
1/2 cup ice
If you’re looking for help dealing with the symptoms of menopause or any other health and wellness issues, let’s chat!