Phytoestrogens - The Secret Ingredient for Naturally Rebalancing Your Hormones

When it comes to diet, food is so much more than macronutrients like protein, carbohydrates and fat. And even more than the sum of its vitamin and mineral content. Some of the magic ingredients the nutrition world is talking about are phytoestrogens.

These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic effect. The great news is that you can use them to gently help rebalance your hormones.

Phytoestrogens are particularly helpful for women because they are adaptogens. This means they can either replicate or counteract the effects of oestrogen.

They’re useful for all women but especially if you are going through perimenopause, have endometriosis, fibroids or PMT (any symptoms at all during or in the run-up to your period).

HOW THEY HELP...

In Perimenopause -

This is a stage in a woman’s life usually starting in her mid/late 40s. During this time, your body stops making as many female hormones like oestrogen. This transitions into a time when your periods have stopped for at least 12 months – menopause. There are many uncomfortable symptoms that usually occur during this phase of your life, ranging from hot flushes and mood swings to decreased libido. Research shows that phytoestrogens can have a positive impact on many of these symptoms.

With Bone Health -

Oestrogen plays an important role in maintaining bone mineral density. Osteoporosis is a disease in which bone density and quality is reduced, resulting in greater porosity of bones and a higher risk of fracture. Research is ongoing in this area but the work shows that a diet that brings these phytoestrogens into your life may help prevent osteoporosis.

With Menstrual Irregularities -

Many menstrual problems are linked to too much oestrogen in your system – like endometriosis and fibroids. Phytoestrogen-rich foods decrease the effects of oestrogen levels naturally by blocking the oestrogen receptors on the cells in fibroids and other estrogen-sensitive tissues.

With Acne -

• Adult acne can result from an imbalance in hormones, often where male hormones like testosterone are present in a higher than-normal ratio compared with oestrogen. The idea is that these plant sources of oestrogen counteract the effect of the male hormones and may help prevent acne as a result.

The three types of phytoestrogens are isoflavones, lignans and coumestans and this is where to find them -

Isoflavones:

• Soybeans (and related products like tofu, tempeh, miso)
• Edamame beans
• Lentils
• Beans (blackbeans, aduki beans, broad beans, pinto beans)
• Chickpeas
• Split peas
• Alfalfa
• Broccoli
• Cauliflower

Lignans:

• Flaxseeds
• Sesame seeds
• Sunflower seeds
• Pumpkin seeds
• Kale
• Broccoli
• Cabbage
• Brussels sprouts
• Fennel
• Onion
• Garlic
• Asparagus
• Wheat
• Barley
• Rye
• Rice
• Oats
• Lentils

Coumestans:

• Split peas
• Pinto beans
• Alfalfa
• Soybean sprouts

RECIPE: Home-made Hummus

Serves 2

Ingredients:

• 200g canned chickpeas
• 2 tbsp lemon juice (or more to taste)
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• a pinch of salt
• 1 tbsp tahini (sesame seed paste)
• 4 tbsp water
• 2 tbsp extra virgin olive oil
• 1 tsp paprika

1. Drain the chickpeas and rinse in cold water.

2. Reserve a few whole chickpeas for serving.

3. Put the chickpeas, lemon juice, garlic, cumin, salt, tahini and water in a food processor and blend to a purée.

4. Add more lemon juice, garlic, cumin or salt to taste. Use an additional splash of olive oil and a little water to loosen the consistency if you like.

5. Drizzle with extra virgin olive oil and scatter with the reserved chickpeas.

6. Sprinkle with paprika and serve with crudités or flaxseed crackers - eat!

For more information on midlife nutrition check out my website - www.donnapetersnutrition.co.uk