With so many changes happening to your body in perimenopause and menopause, eating a well-balanced diet is vital to giving you the stamina you need, but did you know that some foods can help relieve symptoms?

Flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews, walnuts, and pistachios contain all the good things you need in menopause - vitamins, minerals, and essential fatty acids. They also contain phytoestrogens, natural plant molecules that closely resemble and mimic the actions of estrogen in the body. Soy based food products, such as tofu, tempeh, and soy milk, are also significant sources of phytoestrogens and are widely consumed in both traditional diets and processed foods. Many processed foods in western countries contain added soy ingredients, such as soy protein isolates and textured soy protein, which increases overall exposure to phytoestrogens.

How do the effects of phytoestrogens work?

Phytoestrogens have a chemical structure similar (although weaker) to human estrogen and work by interacting with estrogen receptors in the body. Phytoestrogens can act as endocrine disruptors by mimicking or interfering with natural steroid hormones, such as estrogen and testosterone, which has raised concerns about potential adverse health effects. The historical use of synthetic estrogen, such as diethylstilbestrol (DES), has shown that synthetic estrogen compounds can cause long-term health issues, highlighting the importance of evaluating the safety of phytoestrogens.

Studies have shown in cases where estrogen levels are low, such as during perimenopause and menopause, phytoestrogens exert a mild estrogenic effect by partially occupying estrogen receptors, providing some relief from symptoms including hot flashes, vaginal dryness, mood swings, and other menopausal symptoms.

Some women seek phytoestrogens as a natural alternative to hormone replacement therapy for managing menopausal symptoms, especially due to concerns about the safety of hormone replacement therapy.

Further studies have also shown the benefits of phytoestrogens in regard to protection from heart disease and lowering the risk of osteoporosis.

Foods containing phytoestrogens and soy isoflavones:

• Soybeans and soy products (tofu, tempeh, soy milk, edamame) Rich in isoflavones that may help reduce hot flashes and night sweats.
• Flaxseeds and flaxseed oil Contains lignans that can help balance hormones and ease menopausal symptoms.
• Sesame seeds and sesame oil Packed with lignans that may help stabilize estrogen levels during menopause.
• Chickpeas and other legumes (lentils, black beans, kidney beans) Provide isoflavones that can help manage hot flashes and support bone health.
• Hummus (made from chickpeas and sesame seeds) Combines two phytoestrogen sources to help ease hormonal transitions naturally.
• Whole grains (oats, barley, brown rice) Contain lignans that may help reduce menopause symptoms and support heart health.
• Berries (strawberries, raspberries, blueberries) Offer phytoestrogens and antioxidants that support overall hormonal balance.
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) Provide plant compounds that help the body metabolize estrogen more effectively.
• Alfalfa sprouts Rich in isoflavones that may help relieve hot flashes and other menopausal discomforts.
• Pomegranates Contains phytoestrogens that may help reduce hot flashes and improve mood.
• Sunflower seeds Provide lignans that can help support hormonal balance during menopause.
• Nuts (peanuts, walnuts, almonds, and cashews) Contain phytoestrogens that may help ease symptoms while supporting heart and bone health.

How much dietary phytoestrogens do you need to be effective?

The effective amount of phytoestrogen can vary depending on several factors, including age, hormonal balance, and specific health concerns. And while there’s no established recommended daily intake (RDI) as they are not considered essential nutrients, research suggests that consuming approximately 30–50 milligrammes per day may provide potential health benefits for some women. Some studies have shown a beneficial effect of phytoestrogen intake on cardiovascular disease, bone health (helping to maintain normal bone density), and reduced risk of breast cancer.

It’s important to note that the optimal amount of phytoestrogens can differ for each person, and some may be more sensitive to their effects than others. If in doubt, it’s always best to consult with your healthcare professional or a registered dietitian for personalised guidance.

 

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