If you're looking for an alternative to hormone replacement therapy or just want to manage your symptoms the natural way, phytoestrogens could be your new best friend!
Phytoestrogens are natural plant compounds that are similar in structure to human estrogen and can mimic the action of estrogen in the body.
This is especially helpful around menopause, as you can trick the body into thinking you have enough estrogen circulating and reduce many of the symptoms associated with falling levels.
OR, modulate high estrogen levels that may be due to perimenopausal fluctuations.
What foods contain phytoestrogens?
There are many types of phytoestrogens, but the most important for menopausal symptoms are isoflavones, most often found in soy products, and lignans, most often found in linseed.
Although they have only one-thousandth the potency of human estrogen, research shows they can help ease menopausal symptoms and protect against heart disease and osteoporosis. They may also help reduce the risk of hormone-related cancers.
How do they work?
Phytoestrogens work by latching onto our estrogen receptors. In doing so, they have an estrogenic effect, helping to balance levels in the body. Their behavior will depend on your biological levels of estradiol, the main estrogen in women.
If levels are high, they can help regulate them, which can help with PMS, heavy or painful periods, and reduce the risk of estrogen-related conditions, such as fibroids, endometriosis and breast or ovarian cancer.
Likewise, as estrogen levels begin to drop at menopause, phytoestrogens can help naturally raise your levels. This may help alleviate hot flashes and night sweats, and provide long-term protection against osteoporosis, senescence and heart disease.
Phytoestrogens are the body's preferred source of estrogen other than the naturally produced forms. This means they will beat toxic estrogen at the estrogen receptor site.
That's great news, but of course you need to make sure you eat a nutrient-dense diet, get plenty of rest and relaxation, follow a hormone-balancing exercise regimen, and keep your exposure to chemicals and hormone disruptors as low as possible to get all your 4 fiery hormones going!
What are the benefits of phytoestrogens?
Many studies have been conducted on the benefits of phytoestrogens. Here are a few ;
- Reduce hot flashes of menopause
- Prevent bone loss and protect against osteoporosis.
- Regulate cholesterol levels
- Normalize blood glucose levels
- Regulate the menstrual cycle
- Help prevent estrogen-dependent cancers (breast, ovary, prostate).
- Alleviate brain fog syndrome and memory loss
How to include them in your diet
There are many sources of phytoestrogens, but the two most studied and effective are soybeans and flaxseeds. It's important to avoid all genetically modified soy, so always buy organic soy when possible.
Some examples of foods rich in soy
- Organic unsweetened soy milk
- Plain yogurt with organic soy
- Organic tofu and tempeh
- Edamame beans
- Miso
Flaxseeds - 1-2 tbsp daily (ground to get the lignans)
- For example, you can sprinkle it on your yogurt.
- Put in your smoothies
- Bake flaxseed cookies
- Sprinkle your salads or soups
Other Sources of Phytoestrogens
- Chickpeas and hummus
- Sesame seeds
- pumpkin seeds
- Legumes
- dried apricots
- Alfalfa sprouts
- mung beans
- rye bran
AND.......
Dark chocolate (yes yes!!)
No more bad days with Harmonie Daily
If your diet does not allow you to absorb enough phytoestrogens, the use of dietary supplements can help you, especially those containing isoflavones (red clover extract is particularly effective). However, there are so many products for menopause on the market that it can be very difficult to know which ones to take.
That's why our teams of researchers have formulated the only formula that relieves the 48 symptoms of menopause. A unique synergy of 11 natural active ingredients in a treatment developed for the specific needs of women in perimenopause, menopause and postmenopause. Take back control of your body and your life
With love, The Laboratoires üma team.
