Low-Fat Yogurt, Milk, and Cheese, Plus Dark, Leafy Greens and Calcium-Fortified Products Like Almond Milk, Cereals, and Orange Juice. Due to hormonal changes, women undergo significant bone loss during menopause, sometimes leading to postmenopausal osteoporosis.
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.
eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yoghurt and kale. get some sunlight on your skin as this triggers the production of vitamin D, which can help keep your bones healthy.
Therefore, soy milk is more suitable for postmenopausal women who are prone to obesity, low muscle mass, and bone loss. Adding soy to milk can significantly increase muscle mass and strength.
People with breast cancer People with a history of breast, ovarian and uterine cancer should not drink soy milk. This may be because soy contains phytoestrogens, which act like estrogen and can make these cancer cells grow faster. 1.
If you want to give soy a try, most experts suggest consuming one to two servings per day, which translates to an intake of about 25 to 50 mg. of isoflavones. "If you don't experience any benefit from two servings of soy," advises Messina, "then you can try adding another one."
Conclusions: The present data on men and children indicate that estrogens in milk were absorbed, and gonadotropin secretion was suppressed, followed by a decrease in testosterone secretion. Sexual maturation of prepubertal children could be affected by the ordinary intake of cow milk.
Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, ugli fruit) were also reported to help reduce overall menopause symptoms.
One study of peri- and post-menopausal women found calcium and vitamin D rich foods—such as yogurt—reduced early menopause risk by 17 percent and helped reduce some symptoms of menopause. Plus, the probiotics in yogurt provide a nice gut health boost for better digestion, immunity, and skin.
Avocados for Supple Skin
Dry, flaky, and itchy skin is a common symptom of menopause. Fight it from the inside by eating skin-supporting foods like avocados, which are high in monounsaturated fats and vitamin E, both excellent for supporting healthy skin.
Prolonged Black tea and D. candidum treatments increase the expression of the estrogen receptor α (ERα) and progesterone receptor (PGR).
Dried fruits are potent sources of phytoestrogens. Dried apricots, dates, and prunes are some of the dried fruits with the highest phytoestrogen content.
Because hormones like estrogen are fat-soluble, the level of hormones is higher in whole milk than in skim milk.
So, if you are sensitive to dairy and experiencing hormone imbalance, alternatives such as coconut milk and almond milk are extremely versatile and readily available in most supermarkets. When working to improve hormone balance, try to avoid soy-containing products as they can mimic estrogen in the body.
While almond milk does contain phytoestrogen, the compound has little impact on the body compared to naturally produced estrogen.
Drinking just two cups of soymilk or eating one cup of tofu produces blood levels of isoflavones that can be 500 to 1,000 times higher than typical estrogen levels in women.
You can also take soy isoflavones in supplement form. The North American Menopause Society recommends starting at a dose of 50 milligrams a day. You may need to increase the dose to have benefit.
According to a handful of studies, soy consumption may have a link to raising serum estrogen in humans (3), and potentially causing thyroid disorders (4). Animal studies have also suggested potential male infertility and breast cancer associated with soy consumption.