Moodswings, hot flashes, increased belly fat, sleep problems, thinning hair, and dry skin are just a few of the symptoms associated with menopause. These symptoms are largely due to a hormonal imbalance that takes place when a woman’s body decreases or stops its estrogen production.
Millions of dollars are spent yearly on HRT (hormone replacement therapy) but recent studies are showing that synthetic hormones are causing more harm than good. So what can a woman do to ease menopausal symptoms without risking her health? Add some phytoestrogens to her diet!
Phytoestrogens
Phytoestrogens are a class of phytonutrients (isoflavones and lignans) that “act” like estrogen in the body. They resemble the body’s natural estrogen and temporarily act similar. Along with substituting for natural estrogen, phytoestrogens have other advantages. They calm the body’s cries for estrogen (thus relieving some menopausal symptoms listed above), they do not raise the levels of estrogen produced in the body so they do not put women at greater risk for breast and other cancers, and studies have also shown them to maintain bone and cardiovascular health.
Nutritional Sources
So where do we go for the best nutritional sources of phytoestrogens? Found mainly in fruits and vegetables, a list of the best sources would include:
- Apples
- Bananas
- Beets
- Carrots
- Celery
- Cherries
- Chickpeas
- Black Eyed Peas
- Cucumbers
- Dates
- Eggs
- Eggplant
- Flaxseed
- Lettuce
- Oats
- Olive Oil
- Onions
- Oranges
- Papaya
- Parsley
- Peas
- Peppers
- Plums
- Pomegranate
- Potatoes
- Pumpkin
- Red Beans
- Rhubarb
- Rice
- Split Peas
- Strawberries
- Sunflower Seeds
- Tomatoes
- Yams
Soy Products?
You may notice the obvious absence of soy products from the above list. While many people swear to the benefits of soy products as a source of phytoestrogens and menopause relief, it would be wise to limit the use of these products. Studies have been both controversial and inconclusive as to the benefits and risks of soy products, due mainly to the manufacturing of the products. Soy contains several chemical toxins, and modern processing of soy does nothing to remove these toxins. Phytoestrogens can be found in numerous other fruits and vegetables that include several other health benefits. Flax seed contains more phytoestrogens than soy beans, and it also aids in the prevention of cancer, heart disease, and improves kidney function.
Calcium
In addition to adding natural phytoestrogens to the diet, calcium intake is critical during menopause due to accelerated loss of bone density. Natural sources of calcium are collard greens, turnips, bok choy Chinese cabbage, broccoli, kale, beans and figs.
Foods To Avoid
There are also common foods that make menopausal symptoms worse. Products to avoid include caffeine, alcohol and spicy foods. Foods that are hot in taste as well as temperature have been noted to bring on hot flashes. High levels of caffeine in the body deplete calcium reserves which leads to bone loss. Women in the stage of menopause need to think about bone health, and eliminating caffeine is recommended.
While menopause can bring with it some frustrating symptoms and side effects, it does not have to be an uncomfortable stage of life for women. Moving into this next phase can bring with it renewed health and vitality! Adding natural sources of phytoestrogens and calcium to the diet can smooth the transition to better living!
