Why YOU should be eating phytoestrogens during menopause

As we journey through perimenopause and menopause, our bodies go through a whirlwind of hormonal changes that can feel like a rollercoaster - hot flashes out of nowhere, mood swings that catch you off guard, and that deep fatigue that just won’t quit. It’s all part of a natural process, but that doesn’t mean it’s easy to deal with.

The good news? There are ways to help bring a little balance back and make those daily symptoms more manageable. One of the simplest and most natural ways to do that is by incorporating foods rich in phytoestrogens into your diet. These plant-based compounds can gently support your hormone levels, helping to ease some of those frustrating symptoms and bring a bit of relief. It's a small change that can make a big difference in how you feel, so why not give it a try?

What are phytoestrogens?

Phytoestrogens are naturally occurring plant compounds that mimic the effects of oestrogen in the body. These compounds can interact with oestrogen receptors, offering a mild oestrogenic effect, which can be particularly helpful when your natural oestrogen levels start to dip during menopause. Unlike synthetic hormones, phytoestrogens are plant-based, making them a natural and gentle way to support hormonal balance.

Why are phytoestrogens important?

As oestrogen levels decline during menopause, the body experiences various changes, from bone density loss to an increased risk of heart disease. Incorporating phytoestrogens into your diet can help alleviate some of the common symptoms of low oestrogen while providing additional health benefits.

• Relieving menopause symptoms: Phytoestrogens can help alleviate common menopause symptoms like hot flashes, night sweats, and vaginal dryness by mimicking the effects of oestrogen.
• Supporting bone health: Oestrogen plays a key role in maintaining bone density, and its decline can lead to an increased risk of osteoporosis. Some studies suggest that phytoestrogens may help protect bone health by reducing bone loss.
• Promoting heart health: After menopause, women’s risk of cardiovascular disease increases due to lower oestrogen levels. Phytoestrogens may help by improving cholesterol levels and supporting overall heart health.
• Balancing mood and energy: Mood swings, anxiety, and fatigue are common during menopause. Phytoestrogens can contribute to better hormonal balance, which in turn helps stabilise mood and energy levels.

Types of phytoestrogens

There are several different types of phytoestrogens, each found in various plant-based foods:

• Isoflavones: Found in soy products like tofu, edamame, and tempeh, isoflavones are perhaps the most well-known phytoestrogen. They have been extensively studied for their role in reducing hot flashes and supporting overall hormonal balance.
• Lignans: These are found in flaxseeds, sesame seeds, whole grains, and some fruits and vegetables. Lignans not only have oestrogenic effects but are also rich in fibre, which supports digestive health.
• Coumestans: Found in smaller quantities in foods like alfalfa sprouts and split peas, coumestans also mimic oestrogen and provide antioxidant benefits.

Foods rich in phytoestrogens

Adding phytoestrogen-rich foods to your diet is an easy and effective way to support oestrogen balance. Here are some of the best sources:

• Flaxseeds: Flaxseeds are incredibly high in lignans, which can help balance oestrogen levels. Try adding them to your morning smoothie, oatmeal, or yogurt for an extra boost.
• Soy products: Tofu, tempeh, soy milk, and edamame are all excellent sources of isoflavones. Soy is one of the most studied sources of phytoestrogens, known for its potential to reduce menopause symptoms, especially hot flashes.
• Sesame seeds: These tiny seeds pack a punch when it comes to lignans. Sprinkle sesame seeds on salads, stir-fries, or even add them to your baked goods for a healthy twist.
• Chickpeas: Another good source of isoflavones, chickpeas are a versatile ingredient. Add them to salads, stews, or make homemade hummus.
• Berries: Berries like strawberries, blueberries, and raspberries are rich in phytoestrogens and antioxidants, which help reduce inflammation and support overall health.
• Garlic: Besides its immune-boosting properties, garlic contains phytoestrogens that can help support healthy oestrogen levels. Add garlic liberally to your meals for both flavour and health benefits.
• Dried fruits: Apricots, prunes, dates, and raisins are convenient snacks that offer a good dose of phytoestrogens. They’re also high in fibre, which supports digestion and helps balance hormones.
• Whole grains: Foods like oats, barley, and brown rice are rich in both lignans and fibre, making them excellent choices for hormone support and digestive health.

How to Add Phytoestrogens to Your Diet

Incorporating phytoestrogens into your meals is easier than you might think. You don’t need to overhaul your entire diet - small changes can make a big difference.

• Breakfast: Start your day with flaxseed oatmeal or a smoothie made with soy milk, berries, and spinach. You can also try chia pudding made with almond milk and topped with sesame seeds for a nutrient-dense, phytoestrogen-rich breakfast.
• Lunch: Opt for salads with chickpeas, lentils, or tofu. Toss in some flaxseeds, sesame seeds, and leafy greens like spinach or kale for an extra boost.
• Dinner: Try a stir-fry with tofu or tempeh, garlic, and vegetables like broccoli or kale. Add whole grains like quinoa or brown rice to round out the meal.
• Snacks: Keep dried fruits like apricots or prunes handy, or snack on roasted edamame or hummus with whole grain crackers.

Can phytoestrogens work for everyone?

It’s important to remember that everyone’s body responds differently to dietary changes, and the effectiveness of phytoestrogens can vary from person to person. While many women find relief from menopause symptoms through phytoestrogen-rich foods, others may experience more subtle effects. Always consult with your healthcare provider to ensure that these dietary changes align with your overall health needs.

Phytoestrogens offer a natural, plant-based way to support your body during menopause. By adding foods like flaxseeds, soy, and berries into your diet, you can help balance oestrogen levels and reduce some of the common discomforts of this transitional stage. Whether you’re managing hot flashes, mood swings, or simply looking for ways to feel more balanced, phytoestrogens can be a gentle and effective addition to your wellness routine.