A Natural Way to Navigate Hormonal Changes and Feel Your Best After 40
Hitting your 40s can often feel like your body’s throwing you little curveballs—like waking up in the middle of the night for no reason, feeling random waves of heat, or noticing your skin isn’t quite the same as it used to be. And let’s not even get started on the mood swings or energy dips.
If you’ve felt any of this, you’re not alone.
These are often signs that your hormones, especially estrogen, are starting to shift. And while it’s totally normal, it can also feel a bit unsettling.
You want to feel good, steady, and like yourself, right?
That’s where phytoestrogens might help. These plant-based compounds aren’t a magic fix, but they could give your body a little extra support as it adapts to these changes.
In this post, I’ll walk you through what phytoestrogens are, how they work, and how they might help with some of the changes you’re experiencing.
Think of this as a guide to understanding one more way you can support your well-being naturally—because feeling your best doesn’t mean chasing perfection; it means giving your body what it needs.
What Are Phytoestrogens?
The term "phytoestrogens" may sound complex, but it's actually pretty simple. "Phyto" is a Greek root word meaning plant, while "estrogen" refers to female hormones that they imitate. Certain plants naturally contain substances called phytoestrogens. These natural compounds can act like estrogen in the body, but their effects are much weaker.
Consider them nature's way of pushing your body when it most needs it. They are not synthetic or artificial; soy, flaxseeds, and even some of your favorite fruits include these naturally occurring compounds.
How Do Phytoestrogens Work in the Body?
To put it simply, estrogen is the key to your body's estrogen receptors, which function as tiny locks. Phytoestrogens can act as backup keys when estrogen levels begin to decline, as they happen during perimenopause and menopause.
Phytoestrogens can lightly activate these receptors, providing a slight but beneficial boost if your estrogen levels are low.
If your estrogen level is high, they can fight for the receptor spots, which might help keep things in balance.
Phytoestrogens seem to be able to adjust to your body's needs by knowing when to step up or step down.
The Benefits of Phytoestrogens
For women over 40, phytoestrogens may have several benefits, including:
Reducing Menopausal Symptoms
Although night sweats and hot flashes can be painful, research indicates that phytoestrogens may be able to lessen their frequency and severity.
Boosting Bone Health
Bone density may also decrease as estrogen levels fall, raising the risk of osteoporosis. Phytoestrogens, particularly those derived from soy, may provide some additional protective benefits to maintain bone strength.
Improving Heart Health
As we age, heart health becomes more important. Certain phytoestrogens, such as those found in flaxseeds, can lower cholesterol and promote cardiovascular health in general.
Boosting Skin Elasticity
Dryer, thinner skin might result from low estrogen levels. Phytoestrogens may help by promoting collagen and increasing the plumpness of your skin, but they won't take the place of your skincare routine.
The Risks and Side Effects
Eating phytoestrogens as part of a balanced diet is generally safe and healthy. Adding foods like soy, flaxseeds, and veggies to your meals can be a great way to support your body naturally.
That said, there are a couple of things to keep in mind:
If you have thyroid issues, eating a lot of soy might affect your thyroid function, so it’s worth checking with your doctor.
If you have a family history of estrogen-sensitive breast cancers, talk to your doctor before making big changes to your diet.
What about supplements? It’s best to avoid phytoestrogen supplements unless your doctor tells you otherwise. The amount of phytoestrogens in these supplements can vary a lot, and they might do more harm than good if they’re not used carefully.
The bottom line? Eating phytoestrogens naturally as part of a varied diet is safe for most people. Just check in with your doctor if you have specific health concerns. Simple, mindful choices go a long way!
Sources of Phytoestrogens
Phytoestrogens are easier to incorporate into your diet than you may imagine.
These are a few good sources:
1. Soy Foods
Soy foods are one of the richest sources of phytoestrogens, particularly a type called isoflavones. Of all plant estrogens, soy isoflavones are the most studied, and the research is fascinating. For example, Asian women who consume traditional soy-rich diets tend to experience fewer menopausal symptoms, like hot flashes, compared to women in Western societies. They also often enjoy better bone and heart health as they age.
The long-term safety of soy has been reasonably well-documented, thanks to the high consumption of soy foods in countries like Japan and other parts of Asia. Including tofu, edamame, tempeh, or soy milk in your meals is a simple way to get a boost of phytoestrogens while enjoying a nutrient-dense source of plant-based protein.
2. Flaxseeds
These small seeds are a great source of lignans, which are compounds that act as phytoestrogens. In fact, lignans are more abundant in flax seeds than in other plant-based foods.
According to some studies, flax seeds' phytoestrogens may be crucial in lowering the incidence of breast cancer, particularly in postmenopausal women.
Sprinkle them on yogurt, oatmeal, or salads for an easy boost.
3. Dried Fruits
Dried fruits are a tasty, easy-to-enjoy snack that is high in nutrients. Additionally, they are a powerful source of several phytoestrogens. Dried apricots, dates, and prunes are among the dried fruits that contain the most phytoestrogens.
Furthermore, dried fruits are a nutritious snack because they are packed with fiber and other vital nutrients.
However, it’s worth enjoying them in moderation. Dried fruits are concentrated in natural sugars (fructose) and calories, so eating them in small amounts is key to keeping things balanced. Think of them as a sweet treat that also happens to support your body in a small but meaningful way.
4. Sesame Seeds
Small, high in fiber, sesame seeds are frequently added to Asian cuisine to provide a subtle crunch and nutty flavor.
Among other vital minerals, they are also a good source of phytoestrogens.
A 2024 study on rats found that by preserving estrogen and aromatase levels, daily sesame oil consumption reduced postmenopausal osteoporosis.
5. Fruits and Vegetables
Apples, peaches, pomegranates, plums, and berries all have small amounts of phytoestrogens. Phytoestrogens are abundant in cruciferous vegetables, such as collard greens, cabbage, brussels sprouts, or broccoli.
6. Legumes
Legumes, such as beans, lentils, and chickpeas, are not only a source of phytoestrogens but also packed with plant-based protein, fiber, and important vitamins and minerals like folate, iron, and potassium. They help keep you full, support gut health, and stabilize blood sugar levels, making them a fantastic choice for women in their midlife.
7. Whole Grains
Similarly, whole grains like oats, barley, and rye offer more than just phytoestrogens. They’re rich in fiber, which helps with digestion and heart health, as well as B vitamins and minerals that support energy and overall metabolic function.
8. Red Wine
Yes, phytoestrogens are present in even your favorite glass of wine. Just keep in mind that moderation is key when consuming it.
How To Add Phytoestrogens To Your Diet
Adding phytoestrogens to your diet does not require a complete change to your current eating habits. Here are a few simple suggestions:
● Add ground flaxseeds to your yogurt, salad, or cereal.
● Have some edamame, dried fruits, or roasted chickpeas as a snack.
● Tofu is a versatile protein that may be used in stews, soups, and stir-fries.
● Choose whole-grain, sourdough bread.
● Make sure to put beans and lentils on your plate at least a few times a week
The Wrap-Up!
Phytoestrogens are nature's gentle way of retaining hormonal balance, particularly for women dealing with decreasing estrogen levels. Although they are not a panacea, they may help reduce peri-menopausal symptoms, promote bone health, and more.
As with anything, balance is key. Start gradually, pay attention to your body, and seek professional advice if you have any specific health concerns or if you're interested in adding more phytoestrogens to your diet.
Navigating hormonal shifts can feel overwhelming, and that’s where working with a health coach can make all the difference. A coach can help you figure out what works best for your unique body, build a personalized plan, and stay consistent with your goals.
If you’re curious about how this kind of support could help you feel your best, let’s connect—I’d love to chat and see how I can support you on your journey.
Let’s take it one step at a time, together!
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