A few studies found a slight lessening of the severity and frequency of night sweats and hot flashes, but many got better by taking the placebo drug. There was no significant evidence showing that phytoestrogens could treat the symptoms of menopause in the same way that women with regular oestrogen did.
Studies also looked at the usage of flaxseed, which is another type of phytoestrogen, for the treatment of hot flashes. A study out of the Mayo Clinic looked at thirty female participants and gave them crushed flaxseed every day for six weeks to see if their hot flashes diminished. The average decrease in hot flashes was about 50 percent with a severity improvement of about 57 percent.
It should be noted that many plants with phytoestrogens in them contain very little of the phytoestrogen and they didn’t affect the body at all. Herbs, on the other hand, contain bigger amounts of phytoestrogens that can have an effect on the human body.
Phytoestrogens work by stimulating human oestrogen and by mimicking oestrogen. They may be of use in treating women who have deficiencies in oestrogen because of menopause.
Phytoestrogen Sources
Phytoestrogens come in three basic types:
1 isoflavones, 2) flavanols, and 3) flavones.
The following foods groups are rich in phytoestrogens:
Nuts and seeds
Sunflower seeds, sesame seeds, and flaxseeds contain high levels of phytoestrogens.
The following nuts and seeds are high in phytoestrogens:
flaxseeds
sunflower seeds
sesame seeds
almonds
walnuts
Fruits
Certain fruits are rich in phytoestrogens, including:
apples
carrots
pomegranates
strawberries
cranberries
grapes
Vegetables
Certain vegetables are a good source of phytoestrogens, including:
yams / sweet potatoes
lentils
alfalfa sprouts
mung beans
sprouts
Soy products
Soy and soy products are rich in phytoestrogens, but I personally wouldn’t eat soy products more than three times a week. Make sure that the products you choose are organic and GMO-free. Choose the fermented version over the unfermented version.
edamame
tofu
tempeh
miso soup
miso paste
Grains
Some grains contain phytoestrogens. These include:
oats
barley
wheat germ
The most common herbs containing phytoestrogens include the following:
Ginseng
Black cohosh
Red clover
Dong Quai
Liquorice root
Hops
The Use of Phytoestrogenic Herbs
These herbal remedies work by binding to oestrogen receptors within the body so as to balance the oestrogen levels in the body. If the oestrogen levels are too elevated, the phytoestrogen replaces the stronger form of the human oestrogen.
Phytogenic herbs are best used to manage the side effects of menopause and things like osteoporosis. They can be used as part of a healthy diet and can be beneficial to women suffering from menopausal symptoms, which basically stems from a hormonal imbalance. They work by imitating the oestrogen levels of the body and by balancing unstable hormones.
Vaginal dryness. Without the protective effect of oestrogen and progesterone, the cervix and vagina do not secrete as much fluid. This can result in pain during intercourse as well as an increased risk of yeast infections, bladder infections, and vaginal itching. It is best treated with a water-based lubricating gel that is all-natural or extra virgin coconut oil.
Sleeping difficulties. While in menopause, sleep can be difficult. This is one of the things that has been hard for me to adjust. This is why I became a bit of an expert on this. You may have difficulty getting to sleep at night or may wake earlier in the morning, with difficulty in falling back to sleep. A good bedtime routine can help you wind down. Read more about this in the next chapter.
Incontinence of Urine. Women in menopause may experience an increase in the urge to urinate or incontinence of urine. Stress incontinence can occur, which is the kind of incontinence that occurs when coughing, lifting heavy objects, or sneezing. Urge incontinence is the type of incontinence that causes you to have sudden urges to void, sometimes not making it to the toilet before urinating. Kegel exercises would be good for you:
How to do Kegel exercises
Here is how you get started:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. You can do the exercises in any position, although you might find it easiest to do them lying down to start with. I do Kegels everywhere, while standing in line at the till at the supermarket, in meetings, and even now as I am writing this book.
Perfect your technique. Ok, I admit it, this is a bit of an unusual request. But try to imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. I told you it was a bit unusual. Now lift and hold this imaginary marble for three seconds at a time, then relax for a count of three. There are many kegel weights available that are made of medically graded silicone that can be very helpful. I used to be a fan of the marble eggs that are available, but I read that the surface of the marble is porous and can harbour bacteria, so you are better off with the silicon version.
Focus only on your pelvic floor muscles. Tighten only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Remember to keep breathing! Often when we focus on one muscle group only we tend to hold our breath. Once you are mindful and aware of this, it will be easy to breathe freely and calmly during the exercises.
Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.