Hormones act as chemical messengers, sending signals to tissues and directing them to function in particular ways. The ovaries are the primary site for producing estrogen and progesterone, the two main hormones that regulate the reproductive system, including the menstrual cycle and fertility in women.
Hypoestrogenism, or estrogen deficiency, increases the risk of heart disease, osteopenia, and osteoporosis due to lower estrogen levels. Once your GP (General Doctor) confirms menopause, hormone therapy can be very effective in managing these changes. Alongside this, understanding your body's changes and maintaining a healthy diet from perimenopause onward is vital. While this doesn't replace hormone therapy, it provides holistic support for your overall well-being.
Phytoestrogens are naturally occurring plant compounds that can mimic the action of the hormone estrogen in the body. These compounds have a structure similar to estrogen and can bind to estrogen receptors, though they typically have a weaker effect compared to the body's natural estrogen.
Phytoestrogens, particularly isoflavones from soy and lignans from seeds, whole grains, and various fruits and vegetables, are important for natural estrogen replacement. A plant-based diet, rich in these compounds, can potentially improve menopausal symptoms, increase sex drive, and alleviate pain during intercourse after menopause.
Soy, rich in isoflavones, has garnered attention for its ability to reduce menopausal hot flashes by stabilizing estrogen levels. However, soy has become controversial, with some studies raising concerns about its potential link to breast cancer. Despite these concerns, extensive research over the past decade has clarified that isoflavones do not increase breast cancer risk and may even reduce mortality in some cases.
Soy’s impact depends on the amount of estrogen in the body, acting as an estrogen blocker when levels are high and supplementing estrogen when levels are low. This dual action led major health organizations to approve the safe consumption of soy, even for breast cancer patients, although they recommend getting isoflavones from food rather than supplements.
The type of soy consumed also matters. The traditional, organic, and often fermented soy products eaten in Japan are different from the genetically modified, pesticide-laden soy found in many Western processed foods. These unhealthy soy products are linked to hormone imbalances and other health issues, unlike the positive effects seen in populations like the Okinawans, who have long lifespans and lower incidences of chronic diseases.
For those interested in boosting estrogen naturally, consuming 40 to 50 milligrams of isoflavones daily (about two servings of traditional soy foods) is considered safe. If soy isn’t an option, lignans found in foods like flaxseeds, sesame seeds, and chickpeas can also help boost estrogen levels, providing additional health benefits.
Source of the table and part of this material comes from the books of Lisa Mosconi.