When you start Googling natural treatments for perimenopause, odds are you have come across the term “phytoestrogen”. But you may be wondering what exactly this means and is it safe to consume since? Can’t extra estrogen be bad for you?
Simply put, phytoestrogens (fy-toe-estrogens) are plants that have estrogen-like qualities. Contrary to what some believe, they don’t promote estrogen formation, but rather help balance estrogen levels.
Since the plant form of estrogen is weaker than estradiol, they can have differing effects. If estrogen levels are too low, they bind to estrogen receptors to make the body think there is more estrogen circulating. But if estrogen levels are too high, they block the stronger estrogen from binding and make the body think that estrogen is lower.
Phytoestrogens is a broad term that can be broken down into three smaller categories: isoflavones, phytoesterols, and lignins. While these chemicals are found in different plant sources, they all have an overlapping phytoestrogenic effect.
While there is still on-going research about what phytoestrogens help with, so far they have been shown to help prevent osteoporosis, a common concern as we enter menopause. Phytoestrogens have also been linked to a reduction in breast cancer and heart disease. As estrogen receptors are found in the brain, it may not surprise you to find out that some research has tied improvements in cognition to phytoestrogen consumption.
Most importantly, there have been some links to consuming phytoestrogens and reducing hot flashes and night sweats. While the research is not definitive, it is interesting to note that in Asian cultures that have diets rich with phytoestrogens, like soy, they have lower rates of disruptive perimenopausal symptoms like hot flashes. We can’t definitively say that soy prevents these symptoms but the correlation is thought-provoking.
The list of phytoestrogens foods is rather long so chances are, if you eat any plants (which hopefully you are), you are likely already consuming some! Some of my favorites include chickpeas, flaxseeds, and broccoli.
When it comes to soy, fermented soy is thought to be the most beneficial, which includes tempeh, miso, and natto, as it contains the active isoflavone, genistein. While there are some companies that produce genistein as a capsule, nothing can beat the harmony of getting phytoestrogens from real food. I love using tempeh in chili as a meat substitute as it packs a ton of protein.
Understandably, with the estrogen connection, concerns have been raised around women with estrogen-positive breast cancer consuming phytoestrogens. More recent research suggests that this should not be a concern as much as it has in the past but it is worth discussing with your doctor.
As with any nutritional recommendations, moderation is important. Consuming soy products several times a day is not good for anyone so getting a variety of these plant foods can be helpful in preventing some common perimenopausal concerns.
Clinically, I can say that I have had a number of women over the years find reduction in some of their perimenopausal symptoms from incorporating more of these phytoestrogenic foods and with the added benefits of cardiovascular and cognitive health, there’s little downside to giving them a try.