6 Foods to Support a Healthy Menopause

All thanks to the active molecules, called phytoestrogens, in them.

Photo by Maja Petric on Unsplash

Foods with naturally high levels of phytoestrogens can ease the symptoms of menopause and support a healthier transition into a new phase of life.

Check out these six whole foods you could eat during menopause and even after.

1. Soybeans

This versatile legume is a boon to women’s health. Its isoflavones can increase the level of estrogen in a menopausal body, easing difficult side effects like bone resorption and hot flashes.

Plus, soybeans offer a healthy dose of protein, which boosts metabolisms that can start to flag with age.

2. Organic Peanut Butter

Peanut butter — ideally made with organic Valencia peanuts — is another plant-protein-rich food that’s packed with the phytoestrogens that may help during menopause.

Half of its fat content is made up of oleic acid, making peanut butter a heart-healthy snack for curbing cravings. Peanuts may also reduce of risk of developing post-menopausal heart health complications.

Just reach for organic brands with no added hydrogenated oils or sugars!

3. Chickpeas

Chickpeas (or garbanzo beans) are another protein and fibre-packed legume that promotes feelings of fullness while supporting healthier menopause.

As with the other foods on this list, the phytoestrogens in chickpeas mimic the properties of estrogen — on a weaker scale than the actual hormone — helping relieve menopausal side effects and restore balance to a body in transition.

4. Grapes

This juicy, delightfully round fruit is a rich source of antioxidants (polyphenols), fibre, and of course, phytoestrogens.

In addition to their menopause-easing effects, grape polyphenols are also linked with reduced obesity, high blood pressure, and diabetes — all conditions for which postmenopausal women are at a higher risk as they age.

5. Flax Seeds

Flax seeds (or linseeds) are rich in plant-based protein, heart-healthy omega-3 fatty acids, fibre, and essential minerals like manganese and magnesium.

Plus, their high levels of lignans make flax seeds an excellent natural alternative to hormone replacement therapy. They may even help reduce the risk of osteoporosis and improve the quality of life of women experiencing menopause.

6. Plums

Like many dark-coloured fruits, the antioxidant-rich plum offers a wide range of health benefits. It can improve cardiovascular health, boost bone density, lower the risks of cholesterol and diabetes, and improve digestive health. Also, its phytoestrogen content makes it yet another boon in the menopausal transition.

Resveratrol, one of the phytoestrogens that ease menopause, is abundant in these #WholeFoods. Consciously adding a healthy portion of them to your diet will promote overall wellness, if you’re at this stage or are getting here.

To help you meal prep for the week, we have some lip-smacking and healthy recipes rounded up. Head to our website and give them a try!

Go on and embrace these changes in your body. Thank her for supporting you at all times.

In return, nourish her lovingly with such whole and wholesome foods.

References

1. Soy Isoflavones Micronutrient Information Center, Linus Pauling Institute, Oregon State University
2. Soy consumption during menopause Facts Views Vis Obgyn. 2012; 4(1): 30–37.
3. Phytoestrogens Biomonitoring Summary, National Biomonitoring Program, Centers for Disease Control and Prevention
4. Effects of long-term treatment with resveratrol and subcutaneous and oral estradiol administration on the pituitary-thyroid-axis Exp Clin Endocrinol Diabetes 2006; 114(2): 82–90.
5. Natural Phytoestrogen For Menopause IOSR Journal Of Environmental Science, Toxicology And Food Technology (IOSR-JESTFT), Jul. — Aug 2013; 5(1): 15–17.
6. Keeping a Pulse on Good Nutrition Newsroom, UC San Diego Health
7. Plant chemicals may prevent liver damage caused by fat accumulated during menopause UGA Today, University of Georgia
8. Grape flavonoids and menopausal health Menopause Int. 2007 Dec;13(4):165–9.
9. Lignans Micronutrient Information Center, Linus Pauling Institute, Oregon State University.
10. The effects of flaxseed on menopausal symptoms and quality of life Holist Nurs Pract. May-Jun 2015;29(3):151–7.
11. Bone-Protective Effects of Dried Plum in Postmenopausal Women: Efficacy and Possible Mechanisms Nutrients. 2017 May; 9(5): 496.
12. Dried plums improve indices of bone formation in postmenopausal women J Womens Health Gend Based Med. Jan-Feb 2002;11(1):61–8.