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Menopause: The Myths Versus the Facts

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Revamp Your Eating Patterns In Three Easy Steps

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Five Foods that Balance Hormones —
Before, during, and after Menopause

Written © 2009 by Gabriele Kushi

• Soy

  Although the debate about soy has swung back and forth, the bulk of the research suggests soy does, indeed, alleviate not only menopausal symptoms like hot flashes, mood swings, and migraines, but it also promotes bone formation and healthy skin, hair, and nails. Try to get 50 to 150 mg of isoflavones a day, from a traditional, whole-food or fermented source like miso, tamari soy sauce, Natto, Tempeh, or Edamame beans, and tofu, or soy milk with kombu. One serving of soy food usually contains about 30 mg of soy isoflavones.

• Flaxseeds

  Choose golden flaxseeds and grind them daily fresh with a coffee grinder. Sprinkle the seeds on your cereal, or add them to smoothies aiming for several tablespoons per day. Or choose flaxseed oil that still contains the lignans.

• Beans and Sprouts

  Pinto, lentils, and lima beans, and alfalfa and clover sprouts contain rich amounts of the phytoestrogens group coumestans. Research shows they may offer relief for night sweats and hot flashes, especially when combined with other healthy whole foods.

• Omega-3 Fatty Acids

  These fats benefiting everything from brain, heart, joints, immune system, to hormonal balance, PMS, breast tenderness, and unhealthy skin, nails, and hair. Shoot for about 1,000 mg of omega-3s a day. Foods rich in them include hempseed, flaxseed, cold-water fish (such as sardines, anchovies, mackerel, and salmon), and walnuts.

• Whole Grains, Vegetables and Berries

  Natural and whole-grain foods such as sourdough bread, brown rice, and yellow or red quinoa, as well as vegetables such as cabbage, squash, parsnips, carrots, and berries will steady your blood sugar levels.

  

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