As women enter menopause, they often encounter a range of symptoms that can disrupt daily life. From hot flashes to vaginal dryness, the changes can be challenging. While hormone replacement therapy is a common solution, many are seeking natural alternatives. Enter phytoestrogens—plant compounds that mimic estrogen and may offer a holistic approach to easing menopausal symptoms.
What Are Phytoestrogens?
Phytoestrogens are naturally occurring compounds found in various plants. Their structure is similar to estrogen, allowing them to exert estrogen-like effects in the body. Some of the most notable sources include:
- Isoflavones: Found in soy, lentils, and legumes.
- Lignans: Abundant in flaxseed, cereal grains, and vegetables.
- Coumestans: Present in red clover, sunflower seeds, and bean sprouts.
The Research Landscape and Challenges
Research on phytoestrogens has shown promise but is sometimes inconsistent in demonstrating symptom improvement. A reason behind this can be due to the normal variation of study participants, which is difficult to control for. Each person varies in their ability to break down phytoestrogens and convert them into therapeutic compounds.
Relief for Menopausal Symptoms
A 2011 report by the North American Menopause Society highlighted mixed results in their effectiveness for alleviating menopausal symptoms. However, other studies have documented improvements, especially with isoflavones. For instance, a meta-analysis indicated that the frequency of hot flashes can be reduced when foods with isoflavones are consumed in doses of 50 – 100 mg daily.
Phytoestrogens may also address other menopausal challenges. A systematic review found that soy isoflavones could improve vaginal symptoms such as dryness and irritation.
Moreover, their potential benefits extend beyond immediate menopausal symptoms and can exert protective effects in the body. A systematic review of 23 randomized controlled trials suggested that phytoestrogens might enhance bone health in menopausal women. There’s also evidence linking soy isoflavone supplementation to improved cognitive function and memory in postmenopausal women.
Isoflavones’ Effect on Hot Flashes
Interestingly, dietary patterns can influence the prevalence of menopausal symptoms. In some Asian cultures, where women consume 50-200 mg of isoflavones daily, hot flashes are significantly less common than in North America, where the average intake is only 3-5 mg. This difference underscores the potential benefits of incorporating isoflavones into one’s diet. Foods with the highest amounts of these compounds are soybeans, soy nuts, tofu, tempeh, and miso.
Dietary Sources of Phytoestrogens
Vegetables:
- winter squash
- green beans
- collard greens
- broccoli
- cabbage
- alfalfa sprouts
Fruits:
- dried prunes
- peaches
- raspberries
- strawberries
Beans:
- soybeans
- lentils
- navy beans
- kidney beans
- pinto beans
Nuts/Seeds:
- flaxseed
- sesame seeds
- pistachios
- sunflower seeds
- almonds
Along with soy products, mentioned earlier, flaxseeds also deserve some time in the spotlight. Not only are they a great source of phytoestrogens (lignans to be exact), but they also contain a lot of fiber and omega-3 fatty acids. A small study found that consuming 2 tablespoons of flaxseed twice daily cut hot flashes in half after six weeks. Flaxseeds are easy to incorporate into the diet since they can be sprinkled atop yogurt, whole grain cereal, salads, or in protein smoothies.
Given this research, it can be recommended that women consume foods rich in isoflavones (ie, soy, lentils, and beans), with a goal of 50-100 mg of phytoestrogens per day. It is best to start slow and increase consumption of these foods gradually, as it’s not uncommon for people to experience increased gas and bloating. When it comes to beans, minimize any negative symptoms by purchasing them dried, soaking them in water for at least 8 hours, and then pressure cooking them (in new water).
Wasn’t Soy Supposed to be Bad?
Historically, women with estrogen-sensitive conditions were advised against high isoflavone intake due to concerns about cancer. However, population studies suggest that dietary soy may actually offer protective effects against breast and uterine cancers. Women with a history of these cancers should consult their oncologist before making any significant dietary changes.
As women navigate symptoms of menopause, phytoestrogens present a natural option worth exploring. While individual responses can vary, incorporating these plant-based compounds may not only help manage menopausal symptoms but also contribute to improved bone health, cognitive function, and offer a protective effect against cancer. What’s not to love about that? Explore the power of phytoestrogens and enjoy the journey toward a more balanced and vibrant life!
Thank you Heather Bates, Functional Medicine Nurse Practitioner, for providing the research and inspiration for this blog!
Sticky Sesame Tofu Recipe
Prep Time: 15 min
Cook Time: 15 min
Serves: 2
Ingredients
- 1 block firm tofu
- 2 tablespoons gluten free flour
- 1 tablespoon sesame oil
- 2 tablespoons gluten free soy sauce
- 2 tablespoons maple syrup or agave syrup
- 1 teaspoon crushed garlic
- 1/2 teaspoon crushed ginger
- 1 tablespoon tomato puree
- 1 teaspoon rice wine vinegar
- 3 tablespoons water
- 1 tablespoon sesame seeds
- Rice (sticky rice makes it more authentic, but any rice will work)
- 2 spring onions
- Lime (to serve)
Directions
1.) Drain your tofu and squeeze out as much excess liquid as possible. Rip the tofu into small chunks and place in a large bowl with the cornflour. Mix to coat the tofu in the gluten free flour.
2.) To a large saucepan on a medium to high heat add 1/2 tablespoon of sesame oil followed by the tofu coated in the gluten free flour. Fry for around 5-10 minutes (turning half way through), until the tofu starts to crisp up.
3.) Make the sauce by mixing the remaining sesame oil, soy sauce, maple syrup or agave, garlic, ginger, tomato puree, rice wine vinegar and water in a small bowl.
4.) Once the tofu is cooked and crispy, turn the heat down to medium and pour over the sauce. Coat the tofu in the sauce and cook for 2-3 minutes until the sauce starts to thicken up.
5. ) Remove from the heat and stir in the sesame seeds.
6.) Serve the tofu with rice, spring onion and a lime wedge.