Limit 'fast release' starchy carbs like white pasta, white bread, mashed potatoes, chips, cake and biscuits: women who eat a diet high in refined carbohydrates go through the menopause earlier.
Fruits and vegetables like apples, pears, peaches, carrots, celery, and cabbage all contain phytoestrogens. They are also loaded with vitamins, minerals, and antioxidants that can help protect against disease. When incorporated into your daily diet, these foods can help to boost your estrogen levels naturally.
Wholegrain bread including flax, rye, wheat and barley have high levels of lignans (a kind of phytoestrogen) and is a great way to boost oestrogen levels.
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
In one study, women with the highest intake of vitamin D and calcium, which cheese and fortified milk are rich in, had a 17% reduced risk of early menopause.
Vegetables of the Brassica genus, such as broccoli, contain a phytochemical, which may shift estrogen metabolism and increase the 2:16 ratio.
Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse. If you smoke, try to quit, not only for hot flashes, but for your overall health. Try to maintain a healthy weight.
If vasomotor symptoms of menopause have you hot and bothered, studies suggest you can reduce them by changing your diet. A hot, caffeinated latte could trigger a hot flash; a diet of cooling foods such as avocado may help reduce the intensity and frequency of vasomotor symptoms.
Avoid Inflammatory Foods
Foods said to contribute to inflammation in the body are restricted on this plan. inflammation-promoting fare includes sugars, processed grains, fried foods, processed lunch meats, saturated fats, and soda, according to Harvard Health Publishing.
Your menopause nutrition does not have to look out of the ordinary. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also an excellent protein source for menopausal women as they have been shown to reduce cholesterol levels, heart disease risk, and obesity.
Chicken, turkey, fish, beans, and legumes are all good sources of lean protein, which can keep you fuller, longer. By upping your protein intake, you'll be less hungry later on and less likely to overeat, which can help lower the risk of weight gain, says Coates.
Traditional natural hormone replacement therapies
phytoestrogens, which are dietary estrogens found in legumes, seeds, and whole grains. folate (vitamin B-9 or folic acid) St. John's wort.
Blackberries, blueberries, cranberries, raspberries, and strawberries can all help to increase estrogen levels. As well as being rich sources of fiber, vitamins, and antioxidants, berries contain high levels of phytoestrogen lignans.
Tomatoes, kiwi, citrus fruits, cantaloupe, peaches, artichokes, bananas, asparagus, corn and cauliflower all boast great levels of vitamin C and they possess the phytoestrogen power you might be looking for to boost your estrogen.
Alcohol like bourbon, wine, and beer contain phytoestrogens (estrogen-mimicking substances), which can raise your estrogen levels, worsening PCOS, endometriosis, and fibroid symptoms.
And they may also help reduce symptoms of menopause
A small study was carried out and found that tomato juice when drank daily, helped to reduce menopausal symptoms such as anxiety and significantly lowering high baseline serum triglycerides levels in middle-aged women.
Apples can lower cholesterol, aid weight loss and help to prevent strokes, but it turns out they can also help to ease symptoms of the menopause too. Phytoestrogens: A drop in oestrogen levels during the menopause is one of the main causes of hot flushes (and we all know what a nightmare they can be!)
Dang Gui (Radix Angelicae sinensis), a commonly used Chinese herb, was most frequently cited. This herb has traditionally been used to treat dysmenorrhoea, irregular menstruation and as a supportive herb for menopausal complaints (Geller 2006; Luo 1986).