During menopause, many women experience wild hormonal swings, primarily due to the adjustment their bodies are making in estrogen and progesterone levels. In some cases, too little progesterone results in a condition called estrogen dominance, where you may feel irritable, aggressive, have headaches and numerous other symptoms associated with the change of life. Several foods containing phytoestrogens, natural plant-based substances whose properties are similar to estrogen, may help smooth hormonal shifts and balance estrogen levels, bringing relief from your symptoms.
Phytoestrogens
Compounds called phytoestrogens act on the body in a similar manner as the natural hormone estrogen. Phytoestrogens are plant-based and may help reduce symptoms before, during and after the onset of menopause. The journal "Minerva Ginecologica" reported in 2005 about a study where a group of menopausal women consumed various foods high in isoflavones, a compound found in phytoestrogens. It was discovered that the isoflavones helped lessen common symptoms of menopause, such as hot flashes and vaginal dryness, both the result of increased and unbalanced estrogen levels.
Soy Products
Soy beans and soy products in general are considered one of the best sources of phytoestrogens. The University of Maryland Medical Center reports that soy-based foods not only help reduce hot flashes, but also may protect against heart disease and osteoporosis. There are a wide range of soy products available to please most palates, including fermented soy products like tempeh and natto. Some people are sensitive to soy, and as a result, develop an upset stomach. If this happens to you, try one or more of the fermented products made from soy, because they are easier to digest.
Flaxseed
Flaxseeds and flaxseed oil contain high levels of phytoestrogens. Both isoflavones and lignans are found in flaxseed oil, substances that may help control and balance hormonal levels during menopause, according to "Concise Encyclopedia of Foods and Nutrition." Flax oil is also high in alpha-linolenic acid, a compound that is converted into heart-healthy omega-3 fatty acids. Adding alpha-linolenic acid to your diet may help protect your heart during menopause. Never heat flaxseeds or their oil because heat damages the nutrients. Try the seeds freshly ground and sprinkle onto salads or cereal. Flaxseed oil is great to add to a smoothie or drizzled on a fresh salad.
Saffron
The rare, bright yellow spice known as saffron is often used by Ayurvedic practitioners for the treatment of estrogen dominance during menopause. It may help reduce irritability, depression, anger, mood swings and bouts of anger that result from changing hormonal levels, according to the "Ayurvedic Medicine: The Principles of Traditional Practice." Ayurveda attempts to balance the system through the use of foods, herbs, fasting and lifestyle adjustments. Saffron is available at health food stores and herbal stores. It is rare and expensive and there is no recommended dose, however. Consult an Ayurveda practitioner for dosage guidelines and uses.
References
- University of Maryland Medical Center: Menopause
- "Ayurvedic Medicine: The Principles of Traditional Practice"; Sebastian Pole; 2006
- Women to Women: Ayurveda and Menopause
- "Minerva Ginecologica"; The Effects of Phytoestrogen Therapy on the Endometrium in Postmenopausal Women; L. Caserta, Oct. 2005
- University of Maryland Medical Center: Soy
- "Concise Encyclopedia of Foods and Nutrition"; Audrey H. Ensminger; 1995
