The onset of menopause may bring a variety of unwanted symptoms for many women, including hot flashes, mood changes, vaginal dryness, depression and headaches. These changes are the result of hormones in flux, which may last for years for some women. Various foods have been identified as being helpful in balancing hormones and reducing menopausal symptoms such as hot flashes.
Phytoestrogens
Phytoestrogens are plant-based compounds whose action on the body mimics that of estrogen. Adding foods high in phytoestrogens to your daily menu plan may help reduce hot flashes and other unpleasant menopausal symptoms. The University of Naples, Italy reported in 2005 on a study performed on a group of menopausal women. The study, by researcher L. Casserta and colleagues, found that isoflavones, the active compound found in phytoestrogens, were helpful in reducing both hot flashes and vaginal dryness in participants. The recommended total serving size is 45 g daily of foods containing phytoestrogens.
Soy
Probably the best source of isoflavones and other estrogenic compounds from phytoestrogens is found in soy products. The University of Maryland Medical Center reports that not only are the phytoestrogens from soy helpful in relieving menopausal hot flashes, but that they may prevent osteoporosis and strengthen the heart. Soy-based foods come in a wide variety of products, including tofu, soy supplements, fermented soy products, tempeh, soy milk and edamame, or raw soybeans. Some people are sensitive to soy and may experience an upset stomach. If you experience symptoms from eating soy, stop eating it and ask your doctor or dietician for suggestions.
Flaxseed
Both flaxseed and flaxseed oil are high in phytoestrogens, according to the University of Maryland Medical. The oil not only contains isoflavones, it also contains other important compounds known as lignans, which are both reputed to relieve hot flashes resulting from shifting female hormones, notes the "Concise Encyclopedia of Foods and Nutrition." In addition to being high in phytoestrogenic compounds, flaxseeds are also high in alpha-linolenic acid, which is converted into omega-3 fatty acids during digestion. Increased levels of alpha-linolenic acid may protect women against heart disease, especially during menopause when estrogen levels are reduced, states UMMC. Flaxseed should never be heated and you should not cook with the oil. Use ground seeds and sprinkle over foods as a condiment. The oil can be added to smoothies or salad dressings for a nutty flavoring.
Red Clover
The herb red clover is known for its ability to work on the female reproductive system, including the reduction of hot flashes due to menopause, according to "The Green Pharmacy Herbal Handbook." Red clover is high in phytoestrogens and isoflavones, both helpful in the treatment of vaginal dryness and hot flashes. Although there is little scientific research on red clover, anecdotal evidence collected from hundreds of years of use points to its effectiveness. You can buy red clover from health food stores and herbalists. Speak to your health practitioner before using this or any other herb to be sure it is right for your condition.
References
- "The Green Pharmacy Herbal Handbook: Your Everyday Reference to the Best Herbs for Healing"; James Duke; 2002
- University of Maryland Medical Center: Menopause
- University of Maryland Medical Center: Soy
- "Minerva Ginecologica"; The Effects of Phytoestrogen Therapy on the Endometrium in Postmenopausal Women; L. Caserta; October 2005
- University of Maryland Medical Center: Red Clover
- University of Maryland Medical Center: Menopause
