Foods which contain phytoestrogens will exert a mild oestrogen boosting effect on the body. Try to include them in the diet as often as possible.
(Caution needs to be taken eating these foods if you have had an oestrogen related cancer in the past.)
- Flaxseeds – ground and added to porridge or salads etc.
- Oats (porridge/muesli/oat cakes/flapjacks)
- Soya – ideally eat fermented soya products such as tempeh, fermented tofu, miso and good quality soya sauce
- Beans (e.g. green beans, broad beans and peas, sprouted beans)
- Fennel, parsley, carrots, celery, watercress, fenugreek
- Seeds (e.g. sesame, pumpkin, sunflower, linseed)
- Chickpeas and houmous
- Nuts (e.g. almonds, cashews, brazils, walnuts, pistachios, chestnuts)
- Multigrain bread
- Brown rice and buckwheat
- Olive oil
- Dried apricots and to a lesser degree dried dates and prunes (modest consumption only as these are very sweet!)
Essential fatty acids
A diet rich in omega-3 essential fatty acids will improve the action of hormones within the body and may help to reduce hot flushes.
Food sources include:
- Oily fish – try to eat three portions a week
- Flaxseeds, hemp seeds, chia seeds and pumpkin seeds
- Dark green leafy vegetables
Vegetables which improve liver detoxification of hormones and thereby support hormone balance as well as detoxification generally include:
- Broccoli, cabbage, Brussels sprouts and cauliflower
- Kale, spring greens, collard greens, Chinese cabbage, kohlrabi and pak choi
- Watercress and rocket
Try to eat one portion of the above vegetables every day.
Cut down or eliminate:
Coffee, tea, cola, hot spices, sugar and sugary foods, milk chocolate, alcohol and smoking, processed foods e.g. shop bought ready meals, quiches and pies, pastries.
Supplements you may wish to consider:
Vitamin C up to 1000mg and flavonoids
Natural form vitamin E 250mg daily
Omega-3 fish oil supplement – if you are not eating oily fish twice or more every week then taking a fish oil supplement maybe a good idea.
Soya isoflavones 50mg per day (choose a product that contains genistein and daizein)
Calcium citrate 600mg
Magnesium citrate 300mg
Vitamin D – it is a good idea to get a vitamin D blood test to find out what your levels are.
Please note: Not everyone needs supplements and different individuals may need different supplements depending on their health, diet and lifestyle.