Phytoestrogens for Midlife - She Runs Eats Performs

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Published on:

3rd Nov 2022

HWHR Phytoestrogens for Midlife

Phytoestrogens for Midlife

Phytoestrogens are compounds found in plant foods which have effects in the human body similar to that of body’s natural oestrogen. They are described as oestrogen mimickers and modulators;

Mimickers because they have a similar chemical structure to the oestrogen that our bodies produce naturally, and modulators because they may support increasing or decreasing oestrogen levels in the body by either activating or blocking oestrogen receptor sites.

Including phytoestrogens as part of our diet and a multi-factorial approach may help manage and minimise the typical symptoms women experience during the menopause transition and post- menopausal years e.g. hot flushes, night sweats, muscle aches and pains, dry/itchy skin, changes in libido, vaginal dryness, mind fog, mood swings, poor sleep.

Here we showcase their nutritional properties and share some ideas on how you may add these foods to your everyday food plan to support your female sex hormonal balance.

We........

  • Outline what phytoestrogens are and why are they important in midlife
  • Discuss the different families of phytoestrogens
  • Give you some ideas of how you may easily add phytoestrogens into your food plan
  • Share a one-day-food plan full of phytoestrogenic foods

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SHOW NOTES

(03:13)

What are phytoestrogens and how they could help us biologically. 

(05:25)

The role of oestrogen receptors 

(07:49)

Why including phytoestrogen foods in our diets may be supportive of women in midlife and including these foods as part of a multifactorial approach to managing menopausal symptoms.

(11:09)

Different types of phytoestrogens and whether isoflavones in the form of soy are health promoting or indeed contributors to health risks.

ISOFLAVONES – foods high in isoflavones are soybeans and legumes e.g. lentils, beans, peas. Soybean products include tofu, tempeh, edamame beans, soy milk/yogurt.

LIGNANS - foods high in lignans are flaxseed, sesame, pumpkin, sunflowers seeds, berries, tea, coffee, also other foods to consider are whole grains – rye/oats/barley

COUMESTANS foods containing coumestans are nuts, green veggies like spinach and cabbage, alfalfa sprouts and other plant sprouts

STILBENES – the most well-known stilbene is resveratrol found in grapes and peanuts

 (17:00)

Tips on using soy as part of an everyday food plan taking into account health concerns.

 (19:19)

Food sources of lignans and easy ways to add flaxseed to your food plan.

(21:55)

Using freshly ground flaxseed and keeping it fresh for therapeutic value.

(25:27)

Food sources of coumestans and stilbenes.

(26:37)

How to easily add phytoestrogens into your food plan.

·      Hummus –chickpeas and tahini will provide isoflavones. Add hummus as a condiment to lots of meals – it goes well with eggs, add a dollop into a bowl of soup, have it on a cracker or oatcake and with vegetable crudities 

·      Ground Flaxseed –add to yoghurt, porridge, smoothies, juices or as an ingredient to homemade crackers/flapjacks/bounce balls

·      Berries – frozen or fresh berries are a great addition to breakfasts or as a snack with yoghurt or in a smoothie

·      Nuts and seeds are an easy one – add a tablespoon of seeds every day on salads or veggies or soup or breakfast yoghurt or porridge. It’s an easy every day way to add lignans to your meal plan.

(28:52)

Our favourite ways to use soy in main meal recipes.

(32:46)

Our ideas for a 1-day Phytoestrogen rich menu plan.

(37:10)

ONE KEY ACTION POINT is to ADD a portion of ground flaxseed to your food plan every day!

Foods for Hormonal Balance

Hormone Health in Mid-Life

Perimenopause and Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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Happy Running!

Aileen and Karen

www.runnershealthhub.com 

 



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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith & Karen Campbell

Aileen Smith & Karen Campbell

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.