Phytoestrogens for Menopause

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Phytoestrogens for Menopause

Phytoestrogens in a Nutshell

A very quick overview of phytoestrogens during menopause. What they are, where they can be found.

Studies are showing that it may be beneficial to increase phytoestrogens during peri-menopause to counteract the effects of the hormonal imbalance, particularly hot flushes.

They are also considered to offer a reduction in bone loss, leading to higher bone density and fewer breaks, to regulate iron absorption into the bloodstream, offering mild anti-inflammatory effects and protecting against massive iron level fluctuations and reducing fatigue. Can I add too that it’s suggested they can help with heart health, weight loss and boost libido!

As of yet, there is not sufficient evidence to suggest a phytoestrogen rich diet can totally counter and relieve menopause symptoms, but then nothing truly can. The symptoms of this hormonal change can be managed but not completely avoided.

But I’m oestrogen sensitive!

Phytoestrogen biochemistry is complicated. Some studies have shown that phytoestrogens boost oestrogen activity, and others have shown that they decrease oestrogen activity. This is due in part to the variable biochemical components of different kinds of phytoestrogens I list below. It may also be due to the broad diversity of women’s physiological responses to phytoestrogen.  What were the women’s oestrogen levels beforehand?  Were they healthy women?  Fertile women? Women on the pill or grew up eating soy?  Those who are routinely exposed to xenoestrogens?  There are too many questions and the variables are still too numerous to say whether all women should avoid soy. If you are unsure, always ask a trained healthcare professional who understands food, nutrients and hormones.

Types of phytoestrogens

You may see phytoestrogens referred to as isoflavones, flavones, lignans or coumestans. The sources below will fall into one of these categories, I recommend eating a range of them for optimum results.

Top sources of phytoestrogens

  • Soybeans and soy products. Organic only. In moderation, as may affect thyroid. Fermented soy in miso, or lecithin good.
  • Tempeh/Tofu
  • Flaxseeds. Preferably ground.
  • Oats
  • Barley
  • Lentils
  • Sesame seeds
  • Yams
  • Alfalfa seeds. Grow your own, it’s so easy.
  • Apples
  • Carrots
  • Pomegranates
  • Wheat germ
  • Red Clover
  • Liquorice root

I hope this helps you a understand phytoestrogens a little more. If you have any questions please do email me at [email protected]


A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.



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