Women in menopause know that low estrogen levels can wreck havoc on
the body. Yet, many women are too uncomfortable with the health
risks associated with taking synthetic estrogen to start or continue
estrogen hormone replacement therapy.
Women often incorporate foods high in the
estrogen compounds of foods containing phytoestrogens to supply
their body with the estrogen necessary to alleviate menopause
symptoms. Certain foods contain hormone-like compounds called
phytoestrogens, plant-based foods high in estrogen-like compounds.
These phytoestrogens are an excellent natural hormone replacement
that converts into estrogen-like compounds in the body.
Foods rich in phytoestrogen, a natural
estrogen, will ease women through the menopause years. Foods
containing phytoestrogens include soy products, whole grains and
legumes, lignin-rich foods like flaxseeds, millet and barley.
The bonus to adding these foods rich in
phytoestrogens to the daily diet are that the foods containing
phytoestrogen properties are also nutritious and disease fighting.
It is best to use a variety of estrogen foods for overall menopause
health.
Foods rich in phytoestrogens, a
natural estrogen:
- Soy.
- Millet.
- Barley.
- Flax seed.
- Lentils.
- Kidney beans.
- Lima beans.
- Rye.
- Clover.
- Fennel.
- Chickpeas (garbanzo beans).
Other foods containing the estrogen
compound phytoestrogen include;
- Apples.
- Alfalfa sprouts.
- Celery.
- Parsley.
- Beets.
- Bok choy.
- Broccoli.
- Cauliflower.
- Carrots.
- Cucumbers.
- Mushrooms.
- Brussel sprouts.
- Seaweeds.
- Squash.
- Pumpkin seeds.
- Sunflower seeds.
- Cherries.
- Olives.
- Pears.
- Plums.
- Tomatoes.
- Prunes.
- Barley.
- Oats.
- Brown rice.
- Wheat germ.
- Bulgur.
- Brewer’s Yeast.
- Black-eye peas.
- Mung bean sprouts.
- Navy beans.
- Red beans.
- Split peas.
- Spices; cloves, ginger, hops, oregano, red
raspberry, sage tea, thyme, turmeric.
Add pythoestrogens gradually to the daily
diet, increasing the foods containing phytoestrogen to 30 to 50 mg
per day. A simple add phytoestrogens to the diet is to incorporate
one cup of soy yogurt mixed with one tablespoon fresh ground flax
seed into your daily diet.
Soy foods containing phytoestrogens are found
in many forms in your local health food store. There are soy
noodles, soy hot dogs, soy milk, soy yogurt, soy cheese, soy flour,
roasted soy beans, textured vegetable protein, tofu...
Soy foods can also be excellent sources of
calcium, which help combat osteoporosis, a condition common among
postmenopausal women. Calcium fortified soy milk is an excellent
phytoestrogen rich food choice.
Flax seed is exceptionally excellent, not only
as a food containing the estrogen-like phytoestrogen, but for
general, all-around health. Flax seed taken daily decreases the risk
of heart disease and certain cancers. Flax seed improves liver
function, vastly improves the condition of dry skin, dull hair and
brittle nails and is helpful in the treatment of eczema and
psoriasis. Flax seed alleviates some allergies can lower total serum
cholesterol levels by up to 9 percent, lowers LDL cholesterol levels
by up to 18 percent, aids in weight loss, improves energy and is
effective in treating depressions. Flax seed also improves mental
functioning and alleviates some cases of asthma.
Following extensive research conducted on the
powerful benefits of flax seed and flaxseed oil, the Women’s
Menopause Health Center recommends that women consume two
tablespoons of flaxseed oil daily, or one tablespoon of fresh-ground
flax seed daily.
Milled flax seed contains a much greater
concentration of lignans, protein and fiber. We recommend buying the
flax seeds whole and grinding them yourself. A small coffee grinder
will do the trick.
