Good nutrition can help you through menopause

Increasing your intake of plant foods and decreasing the amount of animal food in your diet may be the single most important dietary change you can make to ease your transition through menopause. Fruits and vegetables have numerous protective effects that become increasingly important after menopause.

Beyond this broad recommendation, I encourage you to increase your intake of phytoestrogen-containing foods. Phytoestrogens are plant compounds that are similar in structure to the estrogen produced by your body, and as a result they fit perfectly into some of the body's estrogen receptor sites. This means that when natural estrogen production in the body is low, as in menopause, phytoestrogens can activate receptors and mimic estrogen, relieving hot flashes, vaginal dryness, and other signs of menopause. However, because phytoestrogens are relatively weak — an estimated 1/50 to 1/1,000 the strength of your body's own estrogens -- they are extremely safe.

The best food source of phytoestrogens by far is soy, and I recommend incorporating soy into your diet on a regular basis. Aim for about 25 to 50 g of soy protein per day, with 50 to 100 mg of soy isoflavones. This can be in the form of cooked soybeans (1/2 cup equals 15 g of protein, 35 mg of isoflavones), tofu (4 ounces equals 8 to 13 g of protein, 35 to 40 mg of isoflavones, soy milk (8 ounces equals 4 to 10 grams of protein, 30 to 40 mg of isoflavones), or textured soy protein (1/2 cup equals 11 to 18 g of protein, 35 to 60 mg of isoflavones). If you find it difficult to eat this much soy every day, consider a nutritional supplement containing beneficial soy isoflavones.

Flaxseed is another excellent source of phytoestrogens, and has other benefits as well. — it is the best plant source of omega-3 fatty acids, which are often deficient in our diet. The symptoms of this deficiency read like a list of symptoms of inadequate hormone production. I recommend having one to two tablespoons of flax oil, or up to 1/4 cup of freshly ground flaxseed daily.