Press Pause On Menopause Symptoms With Nutrition

Menopause is something every woman will experience, however, that journey can look different for each woman. The process of the body exiting the reproductive years is marked by a substantial decrease in estradiol (the body’s main source of estrogen up to this point) secreted by the ovaries. Estradiol is anti-inflammatory and promotes muscle and bone growth. The body’s main source of estrogen now becomes estrone secreted by adipose tissue and the adrenal glands. Estrone is a weaker and inflammation-causing estrogen and the body begins to react to the more toxic form of estrogen with the symptoms of menopause. 

Thankfully, there are ways to support the body nutritionally through this process. As mentioned before, estrone (the inflammatory estrogen) is produced in adipose tissue. Therefore, the more fat you have in your body the more of this hormone your body will produce. It is beneficial to be aware of this entering into this transition so that you can make the best choices for your body. Maintaining body fat at a healthful level (23-33% for women 40-59 years old) with good nutrition and an active lifestyle will help keep those menopause symptoms regulated. Many studies have found that phytoestrogens (molecules from plant sources that have estrogenic effects when broken down in the body) can help balance out hormones and reduce the symptoms that women experience during perimenopause. So let’s look into some foods that can be included regularly to help. 

Cruciferous vegetables: broccoli, cauliflower, brussels sprouts, spinach, cabbage, collard greens

  • Naturally balance estrogen levels by absorbing estrone and eliminating it from your system.

  • Induce the expression of P450 enzymes that hydroxylate estrone and reduce the amount available for conversion into inflammatory metabolites.

  • Help detoxify the liver from high estrogen levels (your liver and breast tissue are where estrogens go to get broken down for use in the body). Remember, the more adipose tissue you have, the more estrone you produce. 

  • Boost anti-oxidant activity 

Soy Foods: tofu, edamame, soy beans

  • Promotes estrogen metabolism towards beneficial metabolites

  • Increases the amount of estrogen metabolites removed from the body as opposed to recycled

  • Contains B vitamins, fiber, potassium, magnesium and is a complete protein that contains all essential amino acids

  • Alleviates vasomotor symptoms such as hot flashes

  • Promotes bone growth and sustains bone density 

  • Improves cognitive function

Resveratrol: grapes, blueberries, cranberries

  • Improves systemic and cerebral circulatory functions

  • Bone protective role, most effective when vitamin D and Calcium are also being consumed

Pre-biotic and Pro-biotic Foods: fruits, vegetables, whole grains, nutritional yeast, chia, hemp hearts, yogurt, tempeh, kombucha, cottage cheese, pickles, olives, pickled red onions…

  • Consume estrone and harmful estrogen metabolites preventing them from circulating in your body

  • Establish and support a diverse microbial population in your gut supporting immunity and decreasing bloating and inflammation

Flax seed

  • Lignans in the food mimic estrogen and reduce binding sites available for estrone

  • Balance hormone levels 

Best Practices for reducing Menopause Symptoms:

  • Exercise regularly and eat within 30 minutes of completing your exercise

    • Why?  Exercise causes your body to produce cortisol which is a hormone that helps break down your energy stores for use. However, it does not shut off on it’s own when you’re done exercising and continual secretion will cause inflammation. Eating cuts off the secretion of cortisol and saves your body from unnecessary inflammation.

  • Decrease intake of simple sugars and processed foods

    • Why? Simple sugars and processed foods induce inflammation in your body and are often metabolized into adipose tissue.

  • Consume pre-biotic and pro-biotic foods 3x/day

  • Incorporate cruciferous vegetables into meals 5x/week

  • Add 1 Tbsp ground flax seed into your diet daily

  • Have a regular intake of resveratrol-rich foods

  • Incorporate soy foods into your meals 5x/week

Teriyaki Stirfry with Broccoli and Edamame recipe

Ingredients:

  • 2 cups Frozen broccoli

  • ½ cup Frozen bell peppers

  • 1 cup Edamame (no shell)

  • 2 cloves Garlic

  • ¼ cup Low-sodium soy sauce/tamari

  • ½ tsp Ground ginger

  • 1 Tbsps Sugar

  • 1 cup Water

  • 2 Tbsp Corn starch

  • 1 cup brown rice

  • 2 Tbsp hemp hearts

  • 2 tsp ground flax seed

Directions:

1. Heat a little bit of oil in a skillet.  Add the frozen broccoli, frozen bell peppers, and edamame (no shell). Turn the heat on low to slowly heat the frozen ingredients.

2. Next, mix the dressing. Peel and mince the garlic. Add soy sauce/tamari, ground ginger, garlic, sugar, and water to a saucepan. Heat to medium. In a bowl, mix the cornstarch with additional water until the cornstarch has dissolved. Use twice the amount of water as your corn starch measurement. This measurement is not included in the ingredients. It may be sticky at first. Slowly add the cornstarch mixture to the saucepan, mixing as you pour. Keep the mixture just below boiling as it cooks. Heat for about 5 minutes, or until the sauce thickens.

3. While the sauce is thickening, increase the heat on the frozen produce pan. Cook until hot. Frozen edamame (no shell) is great when it gets a little bit browned on the side, so don't be afraid to increase the heat and add a little bit of olive oil.

4. Cook the brown rice according to the directions on the package. Mix in flax once the rice is done.

5. Plate the grain with the vegetables. Pour over the teriyaki sauce. Sprinkle on hemp hearts.

6. Add salt, pepper, or chili flakes to taste.

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