Many women find that the only hormonal support they require during perimenopause can be supplied by natural sources, such as soy, flax, or various menopausal herbs, e.g., black cohosh, chasteberry, etc. All of these foods are rich in phyto (plant) estrogens, which are safe even in those who have had breast, uterine, or ovarian cancer. Phytoestrogens are known as “adaptogens,” which means they increase estrogenic effects in those whose estrogen is too low, but if your body is producing too much estrogen, they block the target tissues (such as the breasts and uterus) from overstimulation by estrogen. For that reason, these menopausal foods from plants often benefit women on hormone replacement.

 

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Whole Soy Foods Isoflavones are the estrogenic substances found in soy. The higher the dose of isoflavones you take in, the greater the result you achieve for menopausal symptom relief, heart, or bone protection. The average serving of soy food contains 35–50 mg of soy isoflavones. (Examples: one cup soy milk; one-half cup tofu; three handfuls of roasted soy nuts.) Some soy supplements on the market contain as much as 160 mg of soy isoflavones per serving and can be used as a meal replacement. But bear in mind that it is best to consume whole soy foods, rather than isolated soy isoflavones. Regular use of soy at high enough doses does just about everything estrogen does, without the side effects: It eliminates hot flashes; restores vaginal moisture; maintains healthy nails, skin, and hair; normalizes breast tissue; moderates cholesterol; and decreases the moodiness of PMS.

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Flax Seed: Super Source of Lignans, Fiber, and Omega–3 Fats Flax seed is the best available source of lignans, with a concentration 100 times greater than the amounts found in grains, vegetables, and fruits. Lignans are plant substances that are broken down in the intestine into enterolactones and enterodiol, which have potent anti-cancer and estrogenic effects, are excellent antioxidants (see Reference 2, below), and also protect the cardiovascular system (see Reference 3, below). Ground flaxseed is also an excellent source of fiber. I recommend one-quarter cup of fresh ground flax seeds, three to seven days per week, mixed with soup, yogurt, or other foods. If you cannot take ground flax meal, I recommend consuming flax seed oil or another source of omega–3 fats.