Maybe you’ve heard someone mention phytoestrogens (maybe it was me) and you wondered what they were? In this post I explain exactly what they are, what they do, and how to include more in your diet.
Anything with the term ‘phyto’ means plant, and phytoestrogens are compounds present in foods that have the ability to interact with the oestrogen receptors on our cells. Interestingly, they can have either pro or anti oestrogenic effect, which means that they can help regulate this hormone within our body.
Oestrogen is a sex hormone and levels fluctuate as part of the female cycle. We often discuss it in perimenopause as levels drop as you stop ovulating. However, it is not just at menopause that we need to be mindful and ensure we have a balance of this hormone.
Phytoestrogens for female health
There have been many studies on phytoestrogens for female health, for hormonal conditions such as PCOs, perimenopuase and menopause. Research is still ongoing, but the results are promising and certainly warrant the inclusion of these plant compounds in our diet.
Native Americans used black cohosh, a phytoestrogen rich herb that can be found in many supplements, as a natural remedy for to help relieve menstrual cramps and menopausal symptoms, such as hot flashes, irritability, mood swings, and sleep disturbances.
Food sources of phytoestrogens
Phytoestrogens are present in many different foods, and the wonderful thing is that you will be getting lots of other health benefitting compounds at the same time.
For example, flaxseeds and sesame seeds are also good sourced of omega 3, garlic is highly anti-inflammatory and cruciferous vegetables support liver health.
Highest levels of phytoestrogens in plants
- Flaxseeds
- Soy/Edamame
- Sesame Seeds
- Dried Fruits – dates, prunes & apricots
- Garlic
- Tofu
- Cruciferous Vegetables
Try to add a range to your diet, such as adding flaxseeds to porridge or muesli or adding soy beans to soups and stir-fries. These can easily become part of your regular diet to support overall health.
Supplementing with phytoestrogens.
Whilst I would always encourage getting your nutrients from food, if you feel that you need extra help, or you don’t like many of the foods that contain phytoestrogens you can supplement. Black Cohosh is a stand alone source, however I prefer to use a supplement that contains a wider range of nutrients that will help support the body with added co-factors*
Nutri Advanced – Megamag PeriMeno Plus
Biocare – Female Balance
You can use code WHILL10 at checkout to get 10% off your supplements*
*this information is provided as a guide and is not designed to treat or cure illness. Please seek professional advice before taking any supplements or making changes to your diet.
Phytoestrogens and weight gain
Visceral fat, the kind that we store around our middle, contains an enzyme that converts testosterone to oestrogen, and it is thought that this might be why we seem to store more weight around the middle as we age. Making sure you have enough sources of phytoestrogens not only provides the body with essential nutrients, but can help modulate that middle weight gain.
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Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.
