Menopause is a natural stage in a woman’s life that comes with a decrease in estrogen levels, which can cause various symptoms such as hot flashes, insomnia, fatigue, mood swings, and lower bone density. All these changes directly impact your quality of life, but the good news is that with proper nutrition, it is possible to compensate for this hormonal loss and ease these effects.

Below, you will find a list of foods with natural estrogens that can help maintain optimal hormonal function.

Foods rich in estrogens

Did you know that including foods with estrogens in your diet can help reduce menopause symptoms and improve bone and cardiovascular health?

Plant-based estrogens, known as phytoestrogens, are present in certain foods that contain natural compounds such as isoflavones and lignans, which help mimic the action of estrogens in the body and can be a great ally for women at this stage.

Here are some of the richest foods in phytoestrogens—take note!

Seeds:

Sesame and flaxseeds support cardiovascular health thanks to their healthy fatty acids. In addition to being a source of isoflavones, they are strong antioxidants. To maximize their benefits, it is recommended to consume them ground or soak them for at least 4 hours before eating.

Berries:

Strawberries, raspberries, and blueberries contain antioxidant compounds and phytoestrogens that help maintain hormonal balance and protect against cellular aging.

Legumes:

Lentils, chickpeas, and peas are rich in isoflavones that help improve bone density and reduce menopause symptoms.

Dark chocolate:

Cocoa contains flavonoids with phytoestrogenic activity that may support hormonal balance, while also providing antioxidants beneficial for brain and cardiovascular health.

Alfalfa sprouts:

These sprouts are rich in phytoestrogens and can be eaten in salads or smoothies to support natural estrogen production.

Soy:

Soy products like tofu, soy milk, and miso are among the richest foods in isoflavones, making them excellent allies for women with low estrogen levels.

Foods rich in vitamin C:

Fruits like oranges, kiwis, and papayas not only strengthen the immune system but also aid in the absorption of phytoestrogens.

Dried fruits:

Figs, raisins, and dried apricots are good sources of phytoestrogens and can be a healthy snack to naturally balance hormones.

Vegetables:

Spinach, broccoli, and kale contain vitamins, minerals, fiber, and compounds that support estrogen production and help reduce hot flashes.

Olive oil and olives:

Rich in antioxidants and healthy fats, they can improve hormonal health and reduce inflammation in the body.

Nuts:

Almonds, walnuts, and cashews are excellent sources of healthy fats, proteins, and phytoestrogens (mainly lignans and stilbenes). They provide energy, support hormonal balance, and strengthen bone and cardiovascular health.

How low estrogen levels affect women

Reduced estrogen can affect women of all ages, though its effects are most evident during menopause and premenstrual syndrome (PMS). However, it can also occur in younger women due to stress or hormonal imbalances.

Common symptoms include:

1. Insomnia: difficulty sleeping due to hormonal changes.
2. Reduced libido: less interest in sexual activity.
3. Irregular periods: irregular or delayed menstruation.
4. Headaches: linked to lower estrogen levels.
5. Mood swings: increased irritability, frequent anxiety, or episodes of sadness.
6. Depression: persistent feelings of sadness.
7. Memory problems: difficulty concentrating or remembering information.

To help counter these symptoms, there are supplements such as  Orissens Woman Menopausia, a natural formula designed to support women during this stage.

Herbal teas and natural infusions

Infusions can be a great complement to a balanced diet and help regulate hormone levels naturally. Thanks to their properties, certain herbs and teas may ease symptoms such as hot flashes, anxiety, and insomnia, offering a natural option to improve overall well-being. Some of the most recommended are:

Fennel tea:

Contains essential oils with natural phytoestrogenic properties that may help relieve hot flashes and support digestion.

Sage and red clover teas:

Thanks to their phytoestrogenic activity, these ingredients may reduce menopause symptoms such as hot flashes, vaginal dryness, and insomnia.

Rooibos:

While it does not directly produce estrogens, its moderate phytoestrogenic activity helps balance the hormonal system naturally.

While these tips can support your well-being, it is important to remember that every woman is unique and may need a specific approach. If symptoms significantly affect your quality of life and daily routine, it’s best to consult a healthcare professional. A doctor or nutritionist can assess your situation and provide personalized guidance—whether through diet changes, supplements, or specific treatments—to help restore hormonal balance.

Frequently Asked Questions

How can I know if my estrogen levels are low?

The most common signs include hot flashes, vaginal dryness, insomnia, mood swings, and constant fatigue. To confirm, a hormone test may be helpful. It’s best to talk to your trusted healthcare professional for guidance.

Can low estrogen cause weight gain?

Yes, decreased estrogen levels can affect metabolism and promote fat accumulation in the abdominal area.

What’s the difference between estrogen and progesterone?

Both are female hormones, but estrogen regulates the menstrual cycle and bone health, while progesterone prepares the body for possible pregnancy and balances estrogen’s effects in the body.

Sources:

Fitoestrógenos: https://regenerahealth.com/blog/fitoestrogenos-alimentos/

https://www.segg.es/ciudadania/2013/12/27/fitoestrogenos-los-grandes-aliados-de-la-mujer

Isoflavonas: https://www.elespanol.com/ciencia/nutricion/20201231/alimentos-isoflavonas-protegen-cancer-problemas-huesos/547475251_3.html#img_1

Estrógenos y progesterona: https://www.ividona.es/blog/salud-sexual/estrogenos-progesterona-sexualidad-femenina/

HInojo: https://www.infosalus.com/salud-investigacion/noticia-hinojo-suavizar-muchos-sintomas-menopausia-20170520083839.html

Trébol rojo: https://www.institutodelamenopausia.com/divulgacion/tratamientos/suplementos/trebol-rojo-en-la-menopausia

Rooibos: https://www.violettea.es/blog/el-blog-de-violet-tea/el-consultorio-de-violet-tea-el-rooibos-produce-estrogenos