Natural Remedies for Menopause: The Power of Phytoestrogens

Welcome to the Blossom Wellness guide to phytoestrogens—If nature’s solution to easing into menopause, a secret treasure hidden in plain sight within your diet! you’re curious about these plant-based, estrogen-like wonders, you’re in exactly the right place.

Phytoestrogens (phy-toe-estro-gens) are remarkable for their ability to mimic estrogen naturally, and they could be a game-changer for managing menopause symptoms more holistically. In this article, we dive deep into what phytoestrogens are, how they resemble our own estrogen and the potential they have to enhance your menopause experience. We’re not just stopping there; we’ll also guide you through a day’s worth of phytoestrogen-rich meals designed to integrate seamlessly into your lifestyle.

Phytoestrogens are naturally occurring compounds found in plants that bear a structural resemblance to the hormone estrogen, which is produced by the human body.

These compounds interact with estrogen receptors in the body, helping to control hormone activity and impacting various physiological processes.

When consumed during menopause, phytoestrogens can help to gently ease the decline of estrogen experienced during this period, and act as a natural alternative to the more powerful HRT.

Originating from plant sources, phytoestrogens can be found in foods that are grown naturally. There are different types of phytoestrogens that mimic estrogens chemical structure, but the main type you need to be aware of is isoflavones, which are the strongest phytoestrogen.

Phytoestrogens are structurally similar to the estrogen that we produce within our bodies. It can interact with your estrogen receptors too, triggering responses similar to the estrogen that is produced naturally within the body.

Think of phytoestrogens as little helpers that are found in certain plants, and they are also very similar to the estrogen hormone that our bodies make. When they enter our bodies, they can communicate with specific places within our cells, called estrogen receptors.

 

What are estrogen receptors?

The receptors are like locks, and estrogen is the key that fits perfectly. Phytoestrogens can also fit into these locks, similar to the key.

When the phytoestrogens do this, they can make our bodies react in a similar way to when estrogen is present. This interaction between phytoestrogens and receptors can do two things:

1. Act like estrogen and make our bodies respond in the way that estrogen would traditionally make us respond. This is known as an agonistic action. This type of action can help with easing symptoms that we experience in the menopause, like hot flashes or night sweats.
2. The phytoestrogen can have a push-and-pull with the receptors. This gentle push-and-pull can sometimes make the effects of estrogen weaker in a positive way. This is an antagonistic response. This can be a good thing because it can weaken the estrogen response and help to protect us from some conditions that can happen when there is too much estrogen, like certain types of breast and overian cancer, and potentially endometriosis.

It is the receptor that decides which response, agonist or antagonist, the cell needs.

The effect of phytoestrogens can vary and will depend on factors such as individual genetics, your hormone status, health and level of consumption. While some females may experience relief from menopausal symptoms when implementing phytoestrogens into their diets, others may not notice significant changes.

Four phenolic compounds classified as phytoestrogens are isoflavones, stilbene, coumestan, and lignan.

 

As menopause brings about hormonal shifts, phytoestrogens can be an ally in alleviating its accompanying symptoms. These natural, plant-derived compounds possess the ability to interact with estrogen receptors in the body, offering a more holistic and non-medical approach to maintaining hormonal balance. 

Relief from Hot Flashes and Night Sweats

Two of the most common and bothersome menopause symptoms! Your body’s internal thermostat may regulate more efficiently with phytoestrogens added into your diet.

Emotional Well-Being and Mood Swings

It is possible for phytoestrogens to interact with estrogen receptors in the brain and positively influence your emotional state. This interaction between the two may help your mood to feel a little more steady and reduce mood swings.

Bone Health and Osteoporosis Prevention

Estrogen is crucial for maintaining strong bones, but as estrogen levels drop during menopause, the risk of osteoporosis increases. Incorporating foods rich in phytoestrogens can help to supplement lowering estrogen levels, supporting bone density and keeping your bones stronger for a longer time. With a diet rich with these plant-based estrogens, you can help safeguard your skeletal health as you navigate through menopause.

Cardiovascular Benefits

Research has shown that regular phytoestrogen consumption (even outside of the menopause) reduces the likelihood of cardiovascular disease and obesity, potentially contributing to a healthier heart.

 

There are four of different types of phytoestrogens, but we want to keep it simple.

We know that phytoestrogens are naturally occurring and found in plant-based foods that mimic the effects of estrogen in the body, and by including phytoestogen-rich foods in your diet you may experience some relief from menopausal symptoms.

Common foods rich in phytoestrogens

• Soybeans. Soybeans are renowned for their high phytoestrogen content. Foods like tofu, tempeh, soy milk and edamame are excellent ways to incorporate soy into your diet.
• Chickpeas. Chickpeas (also known as garbanzo beans) are a staple in many cuisines. Use them to make hummus, toss the into a salad or roast them for a crunchy snack
• Whole Grains. Oats, barely, quinoa and brown rice contain phytoestrogens and provide a satisfying base for a variety of dishes. Overnight oats have more than one benefit of just being easy to grab-and-go in the morning! Add quinoa to salads or half and half with some brown rice.
• Cruciferous vegetables. Leafy green and vegetables such as cauliflower, bok choy, broccoli, kale and brussel sprouts
• Flaxseeds. Flaxseeds are a versatile source of phytoestrogens. You can sprinkle ground flaxseeds on yoghurt, porridge or mix them into your baked goods for an added nutrient kick
• Lentils. Lentils are not only rich in protein and fibre, but also contain phytoestrogens.

Practical Tips for Incorporating Phytoestrogens into Your Diet

1. Try adding some tofu to your stir-fries or add soy milk to your smoothies for a phytoestrogen boost
2. Incorporate lentils into soups, stews and salads for a hearty and nutritious meal
3. If you’re having a Sunday roast, why not swap your Yorkshire pudding for your very own cauliflower cheese?
4. Kickstart your morning with a power-packed breakfast by adding flaxseeds to your yogurt or porridge. You can also blend a delicious smoothie using soy milk, frozen berries, and a tablespoon of ground flaxseeds. This not only offers a nutrient boost but also helps you stay fuller for longer.

Simple Recipes and Meal Ideas

Have a look at our example phytoestrogen-rich menu

A good place to start is to get creative with your cooking! Make easy phytoestrogen-rich substitutions where possible.

Over time, gradually include these more in your diet. 

Remember, variety is the spice of life so mix and match these foods to create a diverse and flavourful diet that not only supports your menopause journey, but a daily diet that you love! 

Enhance your well-being with foods that you enjoy, that serve a purpose to your health, and harness the potential benefits of phytoestrogens to further your well-being even more!

 

While phytoestrogens offer many health benefits, they are not without potential side effects and risks, and are not suitable for everyone. In particular, women with specific health conditions like estrogen-sensitive cancers. It’s important to approach phytoestrogen intake with balance and caution, as excessive consumption can have a negative impact.

As always, we recommend you to consult your Doctor to tailor phytoestrogen intake according to your individual health profile and needs, ensuring safe and effective use of these natural compounds in their diet.

*Please also note that this is nothing in this article is intended to be medial advice.

 

Deliberately incorporating phytoestrogens into your diet is a fantastic natural strategy to help enhance menopause well-being!

Including phytoestrogens in your diet is not just about managing immediate symptoms; it is about fostering a balanced approach to menopause health that considers both short-term relief and long-term well-being.

By leveraging the power of foods rich in phytoestrogens, you can navigate the menopausal transition with greater comfort and confidence, addressing not only immediate concerns but also promoting overall wellness.

If you’re looking for something that may help your menopause experience, but isn’t HRT or medical-related, here is a good place to start.