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- Tofu and soy foods
- Fruits and vegetables
- Boron-rich foods
- Phytoestrogen-rich foods
- Calcium-rich foods
- Magnesium-rich foods
- Fibre-rich foods
- Flaxseed and other sources of lignans
- Good fats
Women who have menopause can greatly benefit from eating soy beans, soy products like tofu as they contain isoflavones, a phytoestrogen (plant form of oestrogen) which may help to regulate and balance oestrogen levels in the body and reduce symptoms associated with menopause.
Eating just 100g of tofu and 2 tablespoons of freshly ground flaxseed every day can reduce hot flushes and vaginal dryness. The tofu can be used in a stiry fry (instead of meat) - just add it with the vegetables and use herbs for flavour. The ground flaxseeds can be added to beakfast cereals, to smoothies, to stir fries and even to cakes (along with the other dry ingredients), but it is better when it is not cooked.
Studies show that there is a direct link between eating foods with high levels of phytoestrogens (plant-based weak oestrogens) and lower rates of oestrogen-dependent cancers, such as cancers of the breast, ovary and uterus.
Women who want to try soy, should ensure they buy non-GM soy foods - these are soy foods which are not genetically modified in any way. GM soy may not have the same benefits for menopause as non-GM soy.
Soy are a low fat source of protein.
Fruit and vegetables are natural sources of fibre, vitamins, minerals, antioxidants, phytochemicals and phytoestrogens. In addition to this, they are generally low in fat, sugar and salt, which make them perfect for menopausal women.
Menopausal woman should aim to get at least 3 servings of fruit each day (up to about 5) and at least 5 servings of vegetable each day (up to 7).
This is to ensure that there is adequate intake of all the essential vitamins, minerals and other nutrients. Women that have menopause have specific nutrient requirements (or even deficiencies) that make it vitally necessary that they eat adequate supplies from natural food sources.
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Boron is a trace mineral which the body only needs in very small amounts for health. Studies show that boron helps the body retain more of it's natural levels of oestrogen to double the amount than in those women not getting enough of this vital mineral. Boron also helps to keep the bones strong by enabling the body to hold onto more of it's calcium and so prevents bone loss by up to 40%.
Fruits rich in boron and rich in phytoestrogens (isoflavones or lignans):
- Apples (isoflavones)
- Grapefruit (isoflavones)
- Grapes (isoflavones)
- Oranges (isoflavones)
- Pears (lignans)
- Plums (lignans)
- Prunes (lignans)
- Raspberries (lignans)
- Strawberries (isoflavones)
- Tomatoes (isoflavones)
Vegetables rich in boron and rich in phytoestrogens (isoflavones or lignans):
- Asparagus (lignans)
- Bell peppers (isoflavones and lignans)
- Beetroot (lignans)
- Broccoli stems (isoflavones and lignans)
- Cabbage (isoflavones)
- Carrots (isoflavones and lignans)
- Cauliflower (lignans)
- Cucumbers (isoflavones)
- Iceberg lettuce (lignans)
- Lettuce (isoflavones)
- Onions (lignans)
- Soy beans (isoflavones and lignans)
- Sweet potatoes (lignans)
- Turnips (lignans)
- Wheat (lignans)
There are also a number of fruits and vegetables that contain boron, but not phytoestrogens and they are:
Apricots, avocadoes, Bananas, black currants, blueberries, figs, goosberries, mandarin, mangoes, oranges, papaya, peaches, persimmon, quinces, rockmelon (cantaloupe), red currants, sour cherries.
Alfalfa, black beans, Brussels sprouts, butter beans, celery root, chicory root, Chinese cabbage, cowpeas, cauliflower, dandelion leaf, radish, endive, spinach
There are a number of foods which are rich in phytoestrogens (flavones, lignans, isoflavones) and can help with menopausal symptoms. Phytoeostrogens are structurally similar and function similarly to the natural hormones in the body, as they encourage or limit the production of the natural hormones (especially oestrogen) in the body to ensure they are at balanced levels. Phytoeostrogens from plant sources in foods, are much weaker than synthetic hormones, so they take longer to work, but this also means they do not have any of the side effects associated with synthetic hormones (especially in HRT).
Plant oestrogens (phytoestrogens) can help to increase the amount of weak oestrogens circulating in the body, which makes the body think that the level of oestrogen is similar to pre-menopause, which may decrease the risks associated with menopause (heart disease, osteoporosis). Phytoeostrogen also do not have the many risks associated with taking synthetic oestrogens (from HRT). Plant bases oestrogens are associated with lower rates of oestrogen-dependent cancers, such as cancers of the breast, ovary and uterus (many studies have suggested).
One word of caution about phytoestrogens - women who already have an oestrogen-dependent cancer (or who have a high family risk of developing it) should consult their doctor about eating more foods high in phytoestrogens before they do so, as the plant oestrogens may accelerate the cancer. Not enough is known about the link between phytoestrogens and existing cancer and it may be better to err on the side of caution.
Some foods, herbs and spices that are naturally rich sources of phytoestrogens are:
- Alfalfa
- Apples
- Anise
- Barley
- Bean sprouts
- Carrots
- Cherries
- Coffee
- Date palm
- Fennel
- Flaxseed
- French beans
- Garlic
- Green beans
- Hops
- Liquorice
- Oats
- Parsley
- Peas
- Potatoes
- Rapeseed
- Red beans
- Rice
- Rye
- Sage
- Sesame
- Snow peas
- Soya beans
- Wheat
- Yam
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The diet of a menopausal women especially needs to be high in calcium-rich foods to reduce risk of bone loss and osteoporosis.
Calcium is available in both dairy and non-dairy, plant foods, but if this is difficult, supplements can be used for women who are especially at risk of osteoporosis.
Foods rich in magnesium, boron, vitamin D and phosphorus also need to be eaten to ensure the body is able to retain the calcium much better to further prevent bone loss and risk of osteoporosis.
Sources of calcium-rich foods include:
| FOOD SOURCE | Serving size | calcium (mg) |
|---|---|---|
| Yoghurt, plain low-fat | 1 cup | 415 |
| Ricotta cheese, part skim | ½ cup | 337 |
| Milk | 1 cup | 300 |
| Swiss cheese, processed | 28g | 272 |
| Cheddar cheese | 28g | 204 |
| Salmon (with bones) | 85g | 203 |
| Colby cheese | 28g | 194 |
| Pudding, instant chocolate | ½ cup | 149 |
| Mozzarella cheese | 28g | 147 |
| Tofu, uncooked | ½ cup | 130 |
| Navy beans | 1 cup | 128 |
| Spinach, cooked | 28g | 122 |
| Turnip greens, cooked | ½ cup | 99 |
| Sardines (with bones) | 85g | 92 |
| English muffin | 1 regular | 90 |
| Ice-cream, vanilla | ½ cup | 85 |
| Almonds, dry roasted | 28g | 80 |
| Chickpeas | 1 cup | 78 |
| Brie cheese | 28g | 52 |
| Swiss charrd, cooked | ½ cup | 51 |
| Kidney beans | 1 cup | 50 |
| Okra | ½ cup | 50 |
| Black beans | 1 cup | 47 |
| Kale, cooked | ½ cup | 47 |
| Broccoli, cooked | ½ cup | 36 |
| Sunflower seeds | 28g | 34 |
| Sweet potato, baked | 1 medium | 32 |
| Cabbage, cooked | 1 large | 25 |
| Egg | ½ cup | 25 |
| Potato, baked | 1 medium | 20 |
| Collard greens, cooked | ½ cup | 15 |
| Peanuts | 28g | 15 |
Women who are lactose intolerant may benefit from trying out the following strategies to help increase intake of calcium:
- Eat aged cheeses - such as parmesan and cheddar as they usually contain less lactose than other cheese due to the way they are produced and because of the ageing process
- Eat dairy foods within a meal - this helps the body react less to the lactose in the dairy, but try to avoid large portions as this can aggravate symptoms
- Eat fermented products - yoghurt, buttermilk and other fermented milk products contain "beneficial" bacteria which help the body better break down lactose and may cause less of a reaction than non-fermented products
- Eat sheep/goat cheeses - both goat and sheep's milk tend to have much lower levels of lactose and are actually more similar in structure to breast milk so the body has more tolerance and there is less likelihood that a reaction will occur
- Eat smaller servings of dairy foods - having smaller portions of dairy several times a day instead of one large serving (this helps the body of a person with lactose intolerance better adjust to the incoming lactose from dairy foods)
- Try non-dairy forms of calcium - there are many other foods that contain calcium, such as soy, tofu, spinach, almonds, canned salmon (with bones), leafy green vegetables, sesame seeds, chickpeas, broccoli and beans
Foods rich in magnesium are especially necessary for women who are menopausal for two very distinct reasons:
- Relaxing the muscles - one of magnesium's main properties is to enable the skeletal muscles (the muscles we control and use to move the body) to relax properly after they contract. This means that magnesium allows the body to relax properly. Magnesium is also associated with enabling smooth muscles, which we are unable to control to relax too (these are the muscles which surround the organs and help control how they operate). One of the most important smooth muscles is the heart. Magnesium enables the heart to function properly and retain it's elasticity and health. Since heart disease is a risk factor associated with menopause, it is essential that women have enough magnesium in their diet
- Helping the body better absorb calcium - magnesium is one of the important minerals that helps the bones retain their calcium and so helps to prevent bone loss, associated with osteoporosis. A diet rich in magnesium is highly recommended for menopausal women
Fibre is essential in a healthy diet as it has numerous benefits for menopausal women:
- Lowers cholesterol levels - studies show that a diet high in fibre lowers blood cholesterol levels and this is because the fibre attaches to the excess cholesterol in the blood and both are excreted harmeless, which prevents an excess of cholesterol in the blood. Since women who are menopausal have a higher risk of heart disease of any cause, this is a good reason to increase fibre intake in the diet, but ensure it is done gradually. The recommened level of fibre in the diet is 30g per day
- Lowers risk of cancer - studies show that a diet high in fibre is associated with a lower risk of breast and colon cancer. It is thought that the excess oestrogens attach to the unsoluble fibre and are then excreted harmlessly before they can cause breast cancer, which is an oestrogen dependent cancer. Fibre also reduces risk of colon cancer by stimulating the colon to function properly in the excretion of food through it's wave-like motions. Since menopausal women are at higher risk of cancers (and especially breast cancer), this is an excellent reason to increase fibre intake, but make sure to do it gradually
- Lowers risk of heart disease - fibre binds with bile and helps to remove fats from the body which means that there is less fats circulating in the blood, which lowers risk for adverse affects associated with this. Studies also show that a fibre-rich diet is associated with a lowered risk for high blood pressure. Out of the two types of fibre (soluble and insoluble), it appears that the soluble fibre is mostly associated with lowering the risk of heart disease by lowering cholesterol and high blood pressure. The best sources of fibre are: oats, fruit and beans. Good fibre supplements should include psyllium and oatbran
Flaxseeds and other sources of lignans
Flaxseeds (or linseeds) are an excellent source of lignans, a type of phytoestrogens. In fact they often contain around 75-700 times more lignans than any other plant sources.
Flaxseeds are an excellent source of the essential fatty acids, especially omega-3 fatty acids and alpha-linolenic acid (which is an omega-6 fatty acid), both of which are necessary for a number of functions in the body.
Studies show that lignans may lower cancer risk by blocking the effects that excessive oestrogen in the body can cause. Liganans have a similar chemical structure to natural oestrogen and are thought to attach to eostrogen receptor cells on the breast tissue, preventing the oestrogen produced by the body from attaching to them and reducing the likelihood of stimulating breast tissue from becoming cancerous.
In addition to this, lignans produce a substance that attaches itself to any excess oestrogen produced in the body and removes it harmlessly out of the body.
Lignans also have excellent antioxidant properties, so they protect the cells in the body from free radical damage and thus from damage to the DNA, which ultimately can cause cancer.
Flaxseed contains soluble fibre, which many studies show may lower LDL ("bad") cholesterol levels and other studies show that a diet with regular intake of flaxseeds can help to make the arteries more flexible and healthy, reducing the risk of heart attack and stroke.
The oil in flaxseed may help the body better absorb calcium, magnesium and vitamin D from foods and this is very helpful for menopausal women because all of these are needed to ensure the bones are healthy and strong and prevent bone loss associated with osteoporosis.
Other plant sources of lignans are:
- Fava beans
- Kidney beans
- Lentils
- Navy beans
- Pinto beans
- Soy beans (they also contain isoflavones)
- White beans
Lignan-rich foods are a low fat source of protein.
It is imporant to have a diet lower in saturated fat, but there still needs to be an adequate amount of good fats in the diet.
A diet high in fat (but especially saturated fat) is associated with heart disease and many cancers (especially breast cancer) and as the risk for all of these is higher in menopausal women, it would be beneficial to eat less saturated fat.
Good fats (polyunsaturated fats from omega-3 essential fatty acids especially, but also omega-6 essential fatty acids) on the other hand, are associated with lowering cholesterol and trigylcerides in the blood and ensuring good health.
The best ways to ensure that the diet contains enough of the good fats are:
- Avoid hydrogenated fats - any processed foods that contain partially hydrogenated fats or hydrogenated fats are associated with a higher risk for heart disease and should be avoided
- Eat less animal fats - these contain saturated fats which are associated with heart disease and higher risk for breast cancer
- Eat more oily fish - fish such as salmon, sardines, trout, tuna, mackerel are high in natural omega-3 essential fatty acids
- Eat more fresh produce - a diet high in vegetables, grains, seeds, nuts is associated with a lower incidence of heart disease and cancer and as menopausal women have a higher risk for developing heart disease and cancer, the diet should contain more fresh, natural produce
- Switch to olive oil - use extra virgin, cold pressed olive oil for salads and cooking. This type of olive oil has had less processing and no chemicals added and has more naturally occuring vitamin E (an antioxidant), as well as omega-3 essential fatty acids
references
- Ojeda L. Menopause Without Medicine: The Latest Research on Plant Oestrogens, Herns and Other Natural Remedies. HarperCollins Publishers, 1998
- Osieki H. The Physician's Handbook of Clinical Nutrition. Sixth Edition, BioConcepts Publishing, 2001
- Phillips E and the Editors of Prevention. Everything You Need to Know About Menopause: A Comprehensive Guide to Surviving - and Thriving! - During This Turbulent Life Stage. Rodale, 2003
- Smith M, Michalka P. Is it Me or My Horomes: Understanding Midlife Change. Second Edition. Finch Publishing, 2006
- Stanway P. Natural Guide to Women's Health - Natural and Medical Solutions for Gynaecological Ailments. Kyle Cathie Publishing, 2003
- Stewart M. Beat Menopause Naturally. Commotion Publishing, 2004
- Trattler R, Jones A. Better Health Through Natural Healing: How to Get Well Without Drugs or Surgery. Hinkler Books, 2001
