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Menopause is a natural transition that every woman goes through as they age, but the symptoms can be challenging to bear. Fortunately, phytoestrogens offer a natural way to regulate hormones and reduce discomfort during menopause. In this post, we’ll explore the importance of phytoestrogens, how they work, and the best sources to incorporate them into your daily diet.
What Are Phytoestrogens?
Phytoestrogens are naturally occurring substances found in plants.
They have a similar chemical structure to the estrogen in the female body and can bind to the same receptors, making them excellent hormone regulators.
Despite being only about 1/1000th as potent as animal-based estrogen, they have balancing effects on estrogen levels.
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How Do They Work?
When the body has an excess amount of estrogen, as typically seen in women of reproductive age, phytoestrogens compete for receptor sites with estrogen, resulting in a reduction of the hormone’s cancer-promoting effects.
As estrogen levels start to decline during menopause, phytoestrogens can help boost hormone levels naturally.
The Natural Nutrition Plan for Menopause
Research has shown that a diet rich in phytoestrogens, combined with supplements and relaxation techniques, can alleviate menopausal symptoms such as hot flushes, improve cognitive function, and protect against heart disease. Phytoestrogens may also play a role in preventing osteoporosis.
A recent study of 650 women aged between 19 and 86 found that postmenopausal women with the highest intake of dietary isoflavones had significantly higher bone mineral density in their spines and hips than those with the lowest intakes (after adjusting other factors such as age, height weight, years since the menopause, smoking, and daily calcium intake)*.
Best Sources of Phytoestrogens
Two particular forms of phytoestrogens are useful in controlling menopausal symptoms: isoflavones and lignans.
Isoflavones
- soy milk
- soybeans
- tofu
- soy flour
- soy nuts
- beans and lentils
- chickpeas
- mung beans
- alfalfa
- red clover
Lignans
- flaxseeds
- sesame seeds
- sunflower seeds
- pumpkin seeds
- almonds
- green and yellow vegetables
Adding Phytoestrogen-Rich Foods to Your Daily Diet
For those who wish to alleviate menopausal symptoms, we recommend consuming at least 100mg of isoflavones daily.
As isoflavones leave the body quickly, we advise consuming phytoestrogen-rich foods little and often throughout the day.
Examples of phytoestrogen-rich foods to include in your daily diet:
- 125g / 2 cup portion of whipped soy dessert. Phytoestrogen content: 20mg
- Two slices of soy and flaxseed bread. Phytoestrogen content: 22mg
- 125g / 2 cup portion of soy yoghurt. Phytoestrogen content: 10mg
- A 250ml / 9fl oz glass of soy milk. Phytoestrogen content: 20mg
- 100g / 342oz tofu. Phytoestrogen content: 25mg
- A 250ml / 9fl oz glass of soy protein fruit shake. Phytoestrogen content: 20mg
Final Thoughts
Phytoestrogens offer a natural way to alleviate menopausal symptoms and play a useful part in a menopause control programme.
Unlike hormone replacement therapy, which has side effects, phytoestrogens are 100% natural and the best approach to manage symptoms.
By incorporating phytoestrogen-rich foods into your daily diet, you can help regulate your hormones and improve your overall health and wellbeing during menopause.
*Extracted from The Natural Menopause Plan by Maryon Stewart© 2017 published by Nourish Books, London.
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FAQs
What are phytoestrogens?
Phytoestrogens are naturally occurring plant compounds with a chemical structure similar to estrogen. They can interact with estrogen receptors in the body, although their effects are much weaker than those of the estrogen produced by the human body. Common types include isoflavones, found especially in soy foods, and lignans, found in foods such as flaxseeds and sesame seeds.
Can phytoestrogens help with menopause symptoms?
Research suggests that phytoestrogen-rich foods, particularly soy isoflavones, may help some women experience fewer or less severe hot flushes and other menopausal symptoms. However, results vary between individuals, and phytoestrogens should not be considered a direct substitute for hormone replacement therapy (HRT).
What foods are highest in phytoestrogens?
Some of the best-known dietary sources include soybeans, tofu, tempeh, soy milk, flaxseeds, sesame seeds, chickpeas, lentils, and other legumes. Eating a varied diet containing these foods is generally preferable to relying on a single source of phytoestrogens.
Are phytoestrogens safe to eat every day?
For most people, phytoestrogen-containing foods such as soy, legumes, seeds, and nuts can be part of a healthy everyday diet. Concentrated phytoestrogen or isoflavone supplements are different from whole foods, however, and may not be appropriate for everyone. Women with hormone-sensitive medical conditions or those taking medications should discuss supplements with a healthcare professional.
Do phytoestrogens protect against osteoporosis after menopause?
Phytoestrogens, particularly soy isoflavones, have been studied for their possible effects on bone mineral density and postmenopausal bone loss. Some studies suggest modest benefits, but the evidence is not strong enough to rely on phytoestrogens alone for osteoporosis prevention. Adequate calcium and vitamin D, resistance and weight-bearing exercise, and appropriate medical screening remain important for protecting bone health after menopause.
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