Meno Health. Clinical Evidence.

TWC #026: How phytoestrogens can improve your health at 45+

Oestrogen: The natural source of your health

Oestrogen, this natural hormone, is a key player in our lives. Not only does it influence our sexual and reproductive development, but it also has positive effects on heart health and can reduce the risk of cancer. And surprise surprise – oestrogen is not only important for women, but also for men.

Although oestrogen levels are higher in women, research suggests that balanced oestrogen levels are also important for men. The good news is that oestrogen, whether male or female, can help promote bone health, regulate mood and reduce the risk of cancer.

Now the question is, how does our diet affect all of this? Phytoestrogens, a form of oestrogen that we ingest from food, are extremely intriguing as they can mimic or even enhance the benefits of the natural hormone. Sounds promising, doesn’t it?

Most studies point to positive effects, but we should still be cautious. In some cases, phytoestrogens can interfere with the body’s natural oestrogen production. Therefore, it’s important to work with your doctor to consider how you can regulate your hormone levels through a balanced diet.

Why is oestrogen so important for you?

Oestrogen is not just a hormone that controls reproductive changes in women. It has a broader role in the male and female body. This includes supporting the heart and blood vessels, strengthening bones and protecting the brain, as well as regulating mood.

Our oestrogen levels can fluctuate for a variety of reasons. For some people, hormone replacement therapy may be necessary to balance these fluctuations.

Diet plays a crucial role. Phytoestrogens in foods can support the natural functions of oestrogen. Numerous studies show that these nutrients are associated with various health benefits:

Easing the menopause

Women experience changes during this phase of life known as menopause. Studies suggest that phytoestrogens can help alleviate some of the physical symptoms, such as hot flushes and vaginal dryness.

Heart health

Phytonutrients can regulate cholesterol levels, which keeps arteries healthy and reduces the risk of heart problems and strokes.

Healthier bones

Oestrogen is crucial for bone density and reduces the risk of osteoporosis in both men and women. Studies show that dietary phytoestrogens can support long-term bone health.

Cancer prevention

Research suggests that higher oestrogen and phytoestrogen levels can reduce the risk of breast cancer. Research is also being carried out into whether phytoestrogens could play a role in cancer prevention and treatment.

Foods with natural oestrogens

The variety of phytoestrogens in foods offers a fascinating range of potential health benefits. These include lignans, isoflavones, resveratrol and flavonoids such as quercetin. Not only are these nutrients potentially health-promoting, but they also have antioxidant properties that help fight cell damage associated with various chronic diseases.

You can also take phytoestrogens through supplements. At The Women Circle, we have developed a dietary supplement for hot flushes – Meno Heath.

The best sources of phytoestrogens in your diet
Phytoestrogens play an important role in living a healthy life in your golden years. Here are some great foods that are rich in these plant compounds:

  1. garlic: regular consumption of garlic can lower cholesterol, regulate blood pressure and prevent blood clots. These are risk factors for heart disease. Research also suggests that garlic can influence oestrogen levels in the body, possibly counteracting age-related bone loss.
  2. cruciferous vegetables: Vegetables such as broccoli, Brussels sprouts and kale contain phytoestrogens with cancer-preventing and anti-inflammatory properties. A diet rich in cruciferous vegetables reduces the risk of many chronic diseases, including heart problems.
  3. linseed: These little seeds are true lignan wonders. Researchers believe they can reduce the risk of breast cancer. You can sprinkle flaxseed into many dishes, use it in baked goods or incorporate it into smoothies and spreads.
  4. Nuts: Nuts such as cashews, almonds, peanuts and pistachios are a good source of heart-healthy phytoestrogens. You can include them in your diet, but be aware that they are high in calories and fat, so it’s a good idea to control your portions.
  5. Peaches: Eating two servings of peaches or nectarines per week can reduce the risk of breast cancer. Similar effects have been observed when eating blueberries and strawberries.
  6. red wine: This contains resveratrol, a phytoestrogen that can prevent heart disease by regulating cholesterol levels. Research suggests that phytoestrogens in red wine can inhibit the growth of cancer cells, especially in post-menopausal women.
  7. sesame seeds: These small seeds are easy to incorporate into any meal and can improve cholesterol levels. Studies show that they influence oestrogen levels and combat risk factors for chronic diseases thanks to their antioxidant effect.
  8. soya: Soya is rich in isoflavones, phytoestrogens that mimic the effects of oestrogen. This can reduce the risk of breast and prostate cancer. Soya also provides a wealth of important vitamins and minerals. You can enjoy it in various forms, such as tofu, tempeh, edamame and soya milk, as an alternative to red meat.

Your diet plays an important role in your health. Take advantage of these phytoestrogens and customise your diet to get the most out of life.

If you need personalised advice or support on your journey through the menopause, contact The Women Circle here.

«Strengthen bones and boost mood.
The power of phytoestrogens in your diet»

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