the mena blogI’m Charlotte, founder of Mena-pause.com, a food company that harnesses the power of nature to create a healthy and nutritious range of menopause-friendly food. As a scientist and keen herbologist, I want to allow women to easily incorporate plant oestrogen-rich foods and beneficial botanicals into their diet, and bring women natural relief from unwanted symptoms of peri-menopause and menopause.
Charlotte Blackler, Founder |
Phytoestrogens, also known as plant oestrogens are naturally occurring substances that are present in a wide range of foods.
Phytoestrogen effects on females Phytoestrogens are compounds which have a molecular receptor which acts in a similar way to oestrogen. It is the huge drop in oestrogen levels that causes most of the symptoms of menopause. If your diet contains high levels of plant oestrogens it can help your body keep its hormones in balance and allow it to adapt to fluctuating hormone levels of perimenopause and menopause. Isoflavones, lignans, flavones, coumestrans are the four main phytoestrogens for easing menopause symptoms. Here is a list of oestrogen-rich foods for menopause. Soy-based products, flaxseeds and sesame seeds, apricots, oranges, strawberries, peaches, including many dried fruits, carrots, alfalfa sprouts, kale, celery, rye bread, lentils, peas, beans, chickpeas, olives and olive oil, turmeric, thyme, sage. What foods contain isoflavones? Isoflavones are primarily found in soybeans and other products made from soy like tofu and miso, soy milk and soy flour. What foods contain lignans? Lignans are found in whole grains like barley, buckwheat, flax seeds, millet, oats, rye and wheat. It is also found in sesame seeds and kale, broccoli, brussels sprouts, and in fruit like strawberries and dried apricots. What foods contain flavones? Flavones are believed to have anticancer, antioxidant, anti-inflammatory and antiviral properties. They can be found in tea and wine, leafy vegetables, onions, apples and berries, celery and red peppers, soybeans, and in citrus fruit like lemons, grapefruit, limes and oranges and in parsley, chamomile and mint and in high levels in ginkgo biloba. What foods are high in coumestrol? The highest levels of coumestrol are found in sprouting clover, chickpeas, and alfalfa. But it is found in legumes such as lentils, split peas, kidney beans, pinto beans, as well as in sunflower seeds and spinach. Foods such as soya and flaxseed contain the highest levels of plant oestrogens, they also have the benefit of being heart-friendly so another good reason to include them in your diet. By increasing your intake of foods which are rich in phytoestrogens and ensuring you have a diet packed full of plant oestrogens, you can help relieve some of the problematic symptoms that come along with menopause.
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For some women incorporating foods containing phytoestrogens or plant oestrogens into their diet can help relieve menopausal symptoms. For many women, the symptoms of perimenopause and menopause can badly affect their lives. Hormone replacement therapy, HRT, is also an option but it’s not suitable for everyone. You should discuss the options available to you with your doctor. As an alternative to medical therapies, changing your diet to include more plant oestrogens can help regulate fluctuating hormone levels during both perimenopause and menopause for some women.
Find a natural way to manage your menopause symptoms Phytoestrogens or plant oestrogens are substances which naturally occur in a wide variety of foods. They have the same receptor structure as oestrogen, one of the main female hormones, and can help moderate fluctuating hormone levels and lessen the unwanted side effects of menopause. Functional foods These ‘superfoods’ go above and beyond, they offer more positive health benefits than just their nutritional value. Functional foods like oats contain beta-glucan a type of fibre which reduces inflammation, enhances immune function, and improves heart health. Fruits and vegetables contain antioxidants which help protect against disease. Likewise, phytoestrogens or plant oestrogens are natural chemicals found in food which can help balance out oestrogen levels. Eating a plant oestrogen-rich diet Some women find eating foods containing phytoestrogens eases menopause symptoms while others may not experience any benefits. To get the positive effects from them you need to eat them in sufficient quantities on a regular basis. How successful they are in easing menopause symptoms depends on each individual’s response, but it can also be affected by differences in gut bacteria. Some of the food which has some of the highest levels of phytoestrogens are soybeans and soy-based products, such as tofu, tempeh, and soy milk, flaxseeds and flaxseed oil, legumes like chickpeas, lentils and kidney beans but they are also found in a huge range of plants and fruits. Mena-pause.com At Mena-pause.com we work in harmony with the natural world, selecting the finest ingredients to make it easy for women to incorporate oestrogen-rich foods and snacks into their daily diet. Find out more about menopause and diet |
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