PT health Life – The scariest thing about menopause for many women is having to face side effects due to decreased levels of reproductive hormones in the body. Is there any way to help improve this situation?
1. Does diet help balance hormones?
Menopause is a normal stage in a woman’s life. However, in some people, the menopausal transition is a biologically vulnerable period with sometimes severe physiological and psychological symptoms.
The scariest thing about menopause is sometimes not losing your monthly period but having to face side effects due to decreased levels of reproductive hormones in the body. Estrogen decline appears to particularly affect the hypothalamus, a part of the brain often considered the “body’s thermostat,” as it regulates body temperature, sleep, sex hormones, mood, and anxiety. hunger.
Using hormone replacement drugs can cause many side effects. A wiser choice for women is to control symptoms naturally through exercise and a healthy diet .
during premenopause, women’s bodies undergo many hormonal changes , especially estrogen and progesterone, leading to a series of symptoms such as hot flashes. , night sweats, menstrual disorders, mood changes, insomnia, weight gain…
Diet plays an important role in helping premenopausal women manage symptoms and improve overall health. A healthy, balanced diet can provide the body with the nutrients it needs to cope with hormonal changes and reduce the risk of chronic diseases such as osteoporosis , diabetes, and obesity. Heart.
Tips for healthy eating to help balance hormones include: Eat plenty of fresh, organic fruits, vegetables and whole grains every day. Add foods rich in fiber and healthy fats. Drink a lot of water. Cut down on processed foods, added sugars, refined carbohydrates, sugary drinks, alcohol and refined oils.
2. Some foods support hormonal balance in postmenopausal women
2.1 Foods rich in phytoestrogens
As the name suggests, these compounds are structurally similar to estrogen and may have some of the same effects as estrogen in the body. Phytoestrogens are found in foods under two main groups: isoflavones and lignans.
Research on phytoestrogen-rich diets has been done in animals and in humans. While there are some researchers note more studies in humans are needed to determine the effects of phytoestrogens on hormones. Others suggest that phytoestrogens may support a healthy reproductive system, heart health and the immune system.
Food sources containing phytoestrogen include: Green beans, flaxseeds, soy foods …
Soybean foods
One of the most widely studied phytoestrogens in humans is soy. Soybeans are a source of plant protein that contains phytoestrogens called isoflavones, which have an estrogen-like structure.
Research shows that soy isoflavones may help reduce hot flashes and night sweats that many women experience during menopause. In clinical studies, postmenopausal women who ate more soy protein (20-60g per day) were less likely to have hot flashes and intense night sweats than those who ate less soy.
Foods made from soy that are good for menopausal women include soy milk, tofu, miso, tempeh… Especially soy milk. Each cup of soy milk contains about 20mg of isoflavones, which helps inhibit the formation of plaque on artery walls, prevent atherosclerosis, support the prevention of osteoporosis and reduce symptoms of hot flashes during menopause.
2.2 Linseed
Flaxseeds are a source of a type of phytoestrogen called liganans. Liganan and fiber can help the body eliminate excess hormones. Research shows that flaxseeds may help support a healthy menstrual cycle.
2.3 Cruciferous vegetables
Cruciferous vegetables such as broccoli, cauliflower, and kale can help support healthy estrogen levels because they contain fiber, diindolylmethane (DIM), and sulforaphane. Fiber binds to estrogen and helps eliminate excess hormones. DIM and sulforaphane have both been studied for their potential role in supporting estrogen balance.
2.4 Foods rich in omega-3 fatty acids
Omega-3 fatty acids are healthy fats often linked to heart health, but they can also support hormone production, reducing symptoms of premenstrual syndrome. Food sources of omega-3 fatty acids include: fatty fish, flaxseeds, chia seeds, walnuts…
2.5 Fermented foods
In addition to evidence of effects on gut health, heart health, and maintaining blood sugar balance, fermented foods and probiotics have also been studied for their role in supporting hormone balance.
Some good fermented foods for menopausal women include: yogurt, kefir, kimchi, sauerkraut, fermented soybeans…
One study looked at the effects of fermented foods on postmenopausal women in Northern Thailand. Study participants were divided into two groups. One group ate a regular diet, while the other group supplemented their diet with traditional fermented soybeans. This provides approximately 60mg of isoflavones per day. After 6 months, the soy group showed benefits for both progesterone and cholesterol levels. However, more research is needed to determine exactly how fermented foods and probiotics impact hormones in women.
