If you are looking for an alternative to hormone replacement therapy or if you simply want to manage your symptoms naturally, phytoestrogens could become your new best friends!
Phytoestrogens are natural plant compounds whose structure is similar to that of human estrogens and which can mimic the action of estrogens in the body.
This is particularly useful during menopause, as you can trick your body into believing that you have enough circulating estrogen and reduce many symptoms associated with declining levels.
Or alternatively, modulate the high levels of estrogen that may be due to perimenopausal fluctuations.
Which foods contain phytoestrogens?
There are many types of phytoestrogens, but the most important for menopausal symptoms are isoflavones, which are most often found in soy products, and lignans, which are most often found in flax seeds.
Although they possess only one-thousandth of the potency of human estrogen, research shows that they can help alleviate menopausal symptoms and protect against heart disease and osteoporosis. They can also help reduce the risk of hormone-related cancers.
How do they work?
Phytoestrogens act by binding to 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 primary estrogen in women.
If levels are high, they can help regulate them, which may help combat premenstrual syndrome, excessively heavy or painful periods, and reduce the risk of estrogen-related conditions such as fibroids, endometriosis, and breast or ovarian cancers.
Likewise, as estrogen levels begin to decline during menopause, phytoestrogens can help naturally boost your levels. This may help to ease hot flashes and night sweats, and provide long-term protection against osteoporosis, aging, and heart disease.
Phytoestrogens are the body’s preferred source of estrogens aside from those produced naturally. This means that they will outcompete toxic estrogens at the estrogen receptor site.
It's excellent news, but you must, of course, make sure to follow a nutrient-rich diet, rest and relax, adhere to an exercise program that balances hormones, and limit your exposure to hormone-disrupting chemicals so that all your 4 passionate hormones behave well!
What are the advantages of phytoestrogens?
Numerous studies have been conducted on the benefits of phytoestrogens. Here are a few of them:
- Reduces menopausal hot flashes
- Prevents bone loss and protects against osteoporosis.
- They regulate cholesterol levels.
- They normalize blood glucose levels
- They regulate the menstrual cycle
- They help prevent estrogen-dependent cancers (breast, ovary, prostate).
- They 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 soy and flax seeds. It is important to avoid any genetically modified soy, so always purchase organic soy whenever possible.
Some examples of foods rich in soy
- Organic unsweetened soy milk
- Organic plain soy yogurt
- Organic tofu and tempeh
- Edamame beans
- Miso
Flax seeds - 1 to 2 tablespoons per day (ground to obtain lignans)
- For example, you can sprinkle it on your yogurt.
- Put in your smoothies
- Prepare flaxseed biscuits
- Sprinkle your salads or your 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 !!)
The Harmonie Cure
If your diet does not allow you to absorb enough phytoestrogens, using dietary supplements can help you, particularly those containing isoflavones (red clover extract is especially effective). However, there are so many menopause products 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 23 natural active ingredients in a cure developed for the specific needs of women in perimenopause, menopause, and postmenopause. Take back control of your body and your life.
With love, the üma team.
