A woman's hormones begin to fluctuate as she nears the end of her reproductive years, often resulting in uncomfortable physical, mental and emotional symptoms. After menopause, declining estrogen levels increase a woman's risk of developing osteoporosis. Doctors prescribe hormone replacement therapy (HRT) to regulate a woman's hormones but HRT is not without its own risks, reports FamilyDoctor.org. Side effects of HRT may include increased risks of breast cancer, heart attack and stroke. Talk with your doctor about using natural remedies to replace declining hormones.
Soy Products
Among the first line of defense in the natural arsenal of natural products used as alternatives to HRT are those made with soy. By the time a woman reaches her late 30s, her estrogen level may be waning. Although the decline is gradual, according to the Gale Encyclopedia of Alternative Medicine, as the woman nears menopause, she may begin to experience hot flashes, night sweats, concentration difficulties and moodiness.
Soy products contain phytoestrogen, a plant form of estrogen. Gale says that consuming soy may alleviate some of the symptoms of hormone decline. Soy products include tofu, some meat-substitute products, tempeh and soymilk.
A 2004 double-blind study in The American Journal of Clinical Nutrition on the effects of phytoestrogens on bone density in women concluded that women who take these herbal forms of hormone replacement may experience lower levels of bone loss, especially in the lumbar spine.
Herbs
Black cohosh, red clover leaf and licorice root are available from health food stores packaged as herbal teas or sold in capsule form. These herbal phytoestrogens may relieve mild symptoms and may be effective when taken as one part of a healthy diet to counter hormone fluctuations.
Follow dosage instructions on the package or consult a doctor of naturopathy for individualized instructions.
Diet
Reduced hormone levels may also slow down a woman's metabolism, the Gale Encyclopedia of Diets reports, and she may gain weight.
Include food sources of phytoestrogens in the diet, including lima beans, chickpeas, French beans, pinto beans and pomegranates. Flaxseeds are also a dietary source of phytoestrogens.
Following a healthy diet plays a part in reducing the need for hormone replacement therapy in some women. The Gale Encyclopedia of Diet recommends reducing saturated fats in the diet to less than 10 percent of all fats limiting total fat intake to less than 30 percent of the daily caloric intake.
Reduce sugar and salt consumption and quit smoking. Drink eight glasses of water daily and limit alcohol to one, or fewer, drinks per day.
Increase your consumption of calcium-rich foods to ward off osteoporosis, Gale suggests eating foods high in Vitamin D, such as salmon, skim milk and fortified cereals, to increase absorption of calcium in your bones.
Women should eat foods high in iron, including eggs, lean meats, enriched grains and leafy vegetables. A healthy diet during menopause may reduce hot flashes, moodiness, insomnia and other common symptoms of a hormone imbalance, advises Gale.
References
- FamilyDoctor.org: Hormone Replacement Therapy
- American Journal of Clinical Nutrition: Phytoestrogen Research
- The Gale Encyclopedia of Diets: A Guide to Health and Nutrition, Jacqueline L. Longe, 2008
- "Gale Encyclopedia of Alternative Medicine, Volume 3"; Jacqueline L. Longe; 2005
