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Loading...Best Foods for Menopause
- Dr. Neala Peake, selected from AllThingsHealing.com
- July 28, 2011
- 1:01 pm
- 42 comments
by Traci Vandermark, Contributor to Integrative Medicine on Allthingshealing.com
Editor’s Note from Shawn Tassone: Many patients are opposed to synthetic or bioidentical estrogen because of the risks for breast cancer and DVT. This article gives you examples of foods that will help you healthfully eat your way through menopause.
Natural estrogens (phytoestrogens) are found in plants, and therefore are in many of the foods we eat. According to researchers at Cornell University, there are three main classes of phytoestrogens: isoflavonoids, coumestans and lignans. In the body, phytoestrogens act as our naturally produced estrogen. If you are experiencing estrogen dominance, then you will want to cut back on foods high in phytoestrogens; conversely, if you have low estrogen levels, you will want to increase your intake of phytoestrogens.
Food Sources of Isoflavonoids
Beans and legumes are especially high in isoflavonoids, with soy beans and soy products being the richest source. Other foods high in isoflavonoid phytoestrogens, as listed by the USDA, are kidney, navy, pinto, red, small white and mung beans. Chickpeas, split peas, peanuts and clover sprouts also make the list. Processed foods that are made with soy–such as veggie burgers and infant formula–are also high in isoflavonoids.
Lignans
Lignans tend to be found in foods that are also high in fiber. Researchers at Cornell University report that the highest amount of lignans are found in flax seeds. Other seed sources of lignans are sesame seeds, poppy seeds and sunflower seeds. Products made with wheat and rye flours, whole grain and white rice are also lignan sources. Fruits such as strawberries, peaches, pears, raisins, cherries, grapefruit, mandarin, kiwi, plums, oranges and apricots have lignans, with apricots having the highest amount. Vegetable sources of lignans include broccoli, cauliflower, Brussels sprouts, cabbage, onions, garlic, leeks, French beans, red and green peppers, carrots, spinach, cucumbers, tomatoes and kale, with kale being the richest source of lignans. Other food products include tomato paste, tofu and chocolate.
Coumestan
Like isoflavonoids, coumestan phytoestrogens are found in high concentrations in some beans, such as split peas and lima beans. According to Cornell University, the foods with the highest concentration of coumestans are clover and alfalfa sprouts. A study in a 2002 issue of the “Journal of Nutrition” points out that coumestans form–and are in highest concentration–during the germination phase, which is why sprouts are such a rich source.
Related:
Natural Remedies for Menopausal Symptoms
Menopause: Prepare, Treat, and Embrace
Read more: Alternative Therapies, Diet & Nutrition, Health, Healthy Aging, Menopause, Women's Health, beans, bioflavinoid, coumestan, estrogen, fiber, flavinoid, legumes, menopause, natural estrogen, nutrition, phytoestrogen
Dr. Neala Peake, selected from AllThingsHealing.com
All Things Healing (allthingshealing.com) is an online portal and community dedicated to informing and educating people across the globe about alternative healing of mind, body, spirit and the planet at large. We are committed to bringing together a worldwide community of individuals and organizations who are working to heal themselves, each other, and the world. We offer 39 healing categories, 80 plus editors who are experts in their fields, a forum for each category, and an extensive "Find Practitioners" listing. Our Costa Rica Learning Center and Spiritual Retreat is coming soon. Join us!
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Thank you for the info
Thanks for sharing!
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42 comments
+ add your ownLet's eat smart
After a good deal of research, I have found that Natural soy, not processed soy, is a winner! While there are no "miracles" (darn!) a diet rich in fruit and veggies, a natural supplement called EsterSoy (fermented soy) and lots of lentiles and beans, the flashes are greatly deminished. It's a process to find what works for each individual, but have hope!
So, beans and peas it is!
read a great book about this topic and would sugest to all:
THE CHINA STUDY. basically, it helps a lot eating mostly or only plant-based food
milk cheese and yoğurt ofcourse
its all a nightmare the m word. I hate it, im 56, and i thought that by now they would have sum wonder drug for us. I used to think this years ago when i was a teenager at work, u wud hear woman talking abut it all and i then knew what it would be like, the ageing process as i got old, but stillthinking' oh in 30 yts time there will be some wonder drug, but their aint. I ant HRT it causes me terrible bladders infections and dragging feeling after taking for for 3 days. So thats that. Plus ialso found out that the stuff they used is from the Womb of the pregnanrt horse and her baby. Too cruel. I wud rather suffer than take HRT.
Noted with interest.
Thank you
The only problem with this list is that it includes many goitrogenic foods. It is not uncommon for post-menopausal women to have hypothyroidism and a need for iodine and to avoid the foods that suppress thyroid activity.
Thanks!
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