Estrogen is a key hormone that affects bone density, muscle mass, metabolism, and energy levels. During menopause, estrogen levels decline, which can lead to bone weakness, muscle loss, and fatigue. Here’s how each of these foods helps to counteract this decline on a physiological level.
Soy products contain isoflavones, which are structurally similar to estrogen. When ingested, isoflavones bind to estrogen receptors in tissues such as bone and muscle cells, producing a mild estrogenic effect. This helps prevent bone loss and enhances bone mineralization, reducing the risk of osteoporosis. Additionally, isoflavones help support metabolism, which has a positive effect on energy levels (1).
Flax seeds are rich in lignans, a type of phytohormone that also has mild estrogenic activity. In the gut, lignans are converted into compounds that can interact with estrogen receptors in bone and muscle tissues. This interaction supports bone density and improves blood circulation, which is essential for physical activity and energy. Lignans also help reduce inflammation, which can increase due to estrogen deficiency, thus supporting joint health (2).
Legumes, including chickpeas, beans, and lentils, contain phytoestrogens, which also interact with estrogen receptors to produce a gentle stimulatory effect. These compounds help increase bone density, support metabolism, and aid in protein synthesis, which is essential for maintaining muscle mass. Since metabolism slows with age, legume-based phytoestrogens help improve metabolic processes, ultimately supporting energy levels (3).
Berries, such as strawberries and blueberries, contain antioxidants and phytohormones that also help maintain estrogen balance in the body. Antioxidants reduce oxidative stress in cells, minimizing tissue damage and inflammation, which is especially important for bone and joint tissues. This helps maintain flexibility and mobility and protects cell membranes from damage, indirectly supporting energy levels and endurance (4).
Nuts and seeds, such as almonds and sesame, contain phytosterols, which are structurally similar to estrogen. These phytosterols can interact with estrogen receptors in the body, helping to maintain bone and muscle tissue density while also strengthening blood vessels. They stimulate metabolism, which supports energy levels and helps prevent fatigue. Phytosterols may also help lower bad cholesterol levels, enhancing heart health (5).
These foods are an excellent natural way to maintain estrogen levels, which is particularly important during menopause to support bone mass, muscle strength, and energy levels.
References
1. Messina M, et al. Effects of soy protein and soy isoflavones on circulating hormone levels. Nutrients. 2021;13(1):316.
2. Clarke G, et al. Lignans and human health: Phytoestrogens in flaxseed with potential effects on menopause symptoms. J Nutr Health Aging. 2022;26(5):451-458.
3. Lephart ED. Soy isoflavones benefit: Role of dietary intake and soy protein in menopausal women. Am J Obstet Gynecol. 2020;223(2):202-210.
4. Lampe JW, et al. Phytoestrogens and antioxidant benefits in berries: Supporting estrogen levels and menopausal health. J Nutr Biochem. 2019;65:52-59.
5. Sathyapalan T, et al. Effects of nuts on menopausal health and estrogen metabolism. Maturitas. 2021;142
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