In previous articles, we’ve talked about menopause and exercise, supplements such as black cohosh, and some menopause diet guidelines. In this post I would like to expand on this a bit by touching more closely on specific phytoestrogen foods. While some rely on supplements as a source of phytoestrogens, foods can supply an ample amount.
Plant Nutrients
By now, most people are aware of the many health benefits of fruits and vegetables. We all know about vitamins A, C, and E. We know about minerals that are imperative to human health such as calcium, magnesium, and selenium. But there is another group broadly referred to as phytonutrients. The one in particular that we will explore in this post is called a phytoestrogen.
Phytoestrogens are all natural plant based substances that mimic certain estrogens in the human body. This is important for several reasons and can be of great benefit to menopausal women.
How Phytoestrogens Work
Phytoestrogens act similar to estriol, the form of estrogen most beneficial to postmenopausal women. These phytoestrogens bind to receptors in the breast and serve as protection against free floating estradiol (the form of estrogen that can be harmful during postmenopausal years).
Phytoestrogens also protect the breasts against xenoestrogens. Xenoestrogens are an estrogen-like substance that are present in pesticides, pollutants, and plastics. Because xenoestrogens are similar to estrogen, they bind to estrogen receptors in the breast and can cause cancer.
One other important function of phytoestrogens is the actual conversion of estradiol into estriol. The liver uses phytoestrogens extensively in the conversion process. Phytoestrogens aid in the healthy functioning of the liver, therefore increasing the amount of estriol in the body.
Phytoestrogens are very beneficial to the health of perimenopausal and postmenopausal women. They provide the body with enough estrogen like substances that the vaginal lining, bone health, and the cardiovascular system are protected. Bodily occurrences such as hot flashes are greatly reduced or even eliminated by these phytoestrogens.
Phytoestrogen Foods
The most concentrated of the phytoestrogen foods by far is soy. The phytoestrogens contained in soy are referred to as isoflavones. These are even prescribed by some holistic doctors in the form of a supplement for the signs of menopause such as hot flashes.
The Soy Debate
One point I want to make about soy is that among Asian women, soy is most often consumed in a fermented form such as tofu or soybean curd. It is currently being debated whether or not non fermented soy is really a health food (though non fermented soy contains an equal amount of phytoestrogens). It is also not clear if giving large quantities of phytoestrogens to infants and young children is safe as there are multiple soy based infant formulas available.
Other Phytoestrogen Foods
Flaxseeds contain a type of phytoestrogen called a lignan. Flaxseed also provides many other health benefits including cardiovascular support. Flaxseeds can be bought ground and then added to cereal or many other foods. Flaxseed oil supplements are also popular and are great for women who have a busy schedule.
Phytoestrogens are also contained in foods such as kale, broccoli, cabbage, cauliflower, brussels sprouts, watercress, radishes, and collard greens.
Conclusion
These phytoestrogens, when combined with exercise and the long list of black cohosh benefits, can provide significant relief from the symptoms of menopause. They also may serve as a deterrent against many diseases that are common among postmenopausal women.
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