• PHYTOESTROGENS – plant-based foods

BENEFITS - May reduce vasomotor symptoms, balance oestrogen therefore potentially reduce oestrogen driven cancers.
GREAT SOURCES
• Legumes - lentils / chickpeas / kidney beans / peas
• Alliums – onions / garlic / leeks
• Fruits – apples / plums / cherries
• Vegetables – broccoli / carrots / potatoes / celery
• Flax seeds

• HEALTHY FATS

BENEFITS - as the building blocks of sex hormones they are essential in menopause. Low fat diet can lead to dry skin (including vaginal dryness), lifeless hair, fatigue, depression, joint pain, difficulty losing weight.
GREAT SOURCES
• Eggs
• cheese
• avacados
• dark chocolate

• ESSENTIAL FATTY ACIDS (The only source is food)

BENEFITS - They “oil the joints”, can help balance mood, can help reduce vasomotor symptoms.
GREAT SOURCES
• nuts - Brazil, almonds, walnuts
• extra virgin olive oil
• seeds
• seed and nut spreads
• oily fish eg salmon, mackerel, sardines. You can use tinned fish!

TOP SEED TIP!
Flax seeds seem to be Queen of the seeds! They have shown to be beneficial for hypertension/ diabetes/fecal flora/ breast health/ mild source of oestrogen /help block toxic oestrogen.

You can eat them as they are and grind your own (don’t buy ready-ground as they can go rancid quickly). They have been shown to mimic tomoxofen and in experiments performed in the correct environment, 3.5 tsps per day appears to be the “magic” number.

Flax seeds are also shown to be beneficial for Cardio Vascular Health.

• VEGETABLES

BENEFITS - rich in fibre so help to keep bowels healthy, blood sugar steady and hormones balanced.
GREAT SOURCES
• broccoli
• cauliflower
• brussel sprouts
• kale
• dark green leafy vegetables
• beetroot (also good for heart health)
• carrots

• FRUITS

BENEFITS - packed with vitamins, minerals, fibre and antioxidants. (Remember that some fruits are high in fruit sugar)
GREAT SOURCES
• Citrus fruits
• berries
• cherries
• grapes

• COMPLEX CARBOHYDRATES

BENEFITS - help control blood sugar therefore weight, rich in nutrients, higher in fibre than simple carbohydrates, filling.
GREAT SOURCES
• wholewheat breads
• pasta and flour
• brown and wild rice
• quinoa
• legumes

• FIBRE - We need to eat both Soluble and Insoluable fibre.

BENEFITS - Fibre is like a good cleanser for your colon! Aids good bowel movements which can help with hormonal balance and balance gut bacteria.
GREAT SOURCES - Insoluble Fibre
• barley
• couscous
• brown rice
• courgettes
• broccoli
• cabbage
• green beans
• dark leafy vegetables
• root vegetables

GREAT SOURCES - Soluble Fibre
• oatmeal
• lentils
• apples
• oranges
• nuts
• flax seeds
• celery
• carrots
• dried peas
• beans
• cucumbers

• PROTEIN

BENEFITS - protein provides the building blocks of cells in our body and of course builds muscle which is in decline as we age. Protein isn’t just derived from animal products and plant-based proteins. We need to ensure we are getting enough protein in our diet as we go through hormonal changes.
GREAT SOURCES - Plant based proteins
• pea protein
• lentils
• beans
• tofu
• edamame
• nuts
• seeds
• quinoa

GREAT SOURCES - Dairy sources of proteins
• eggs
• fish
• lean meat