As women age—especially during perimenopause and menopause—estrogen levels decline, often causing hot flashes, night sweats, fatigue, mood changes, brain fog, and reduced skin elasticity. While hormone replacement therapy is an option, many women turn to nutrition for gentler support.
Phytoestrogens—plant compounds that mimic estrogen—can help balance hormones by lightly binding to estrogen receptors. Key foods include:
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Flaxseeds: The richest source of lignans; support hormone balance, heart health, and skin. Best consumed ground.
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Soy (tempeh, miso, edamame): High in isoflavones that may reduce hot flashes and support collagen production.
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Chickpeas: Provide phytoestrogens, fiber, zinc, and B vitamins for gut and skin health.
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Dried fruits (apricots, dates, prunes): Offer mild estrogen-like effects and antioxidants; enjoy in moderation.
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Sesame seeds: Rich in lignans and bone-supporting minerals like calcium and magnesium.
For best results, combine these foods with quality sleep, stress management, and regular exercise to support overall hormonal balance.
Aging isn’t something to fight—it’s a natural transition. Nourishing the body with supportive foods helps women move through it with strength, balance, and vitality.