When it comes to women’s hormones, having excess or not enough can cause a whole lot of issues in which a lot of times are normalised. Symptoms like very tender breasts leading up to your period, heavy bleeding or even skipping periods all together, terrible PMS, premenstrual migraines, low mood, fatigue, trouble sleeping, anxiety, brain fog etc.
But these symptoms are not “normal”. Common? Sure. But feeling like this every single month should not just be accepted when there is so much we can do holistically to support the body as best as we can.
The symptoms I just listed are not just part of being a woman and we should just tolerate it. They’re actually symptoms of estrogen dominance, which research has shown can be beautifully supported through food as medicine with “phytoestrogens”.
What are phytoestrogens?
Phytoestrogens are naturally occurring compounds found in plant foods that have the ability to interact with our body's estrogen receptors. You'll find them in foods like flaxseeds, sesame seeds, soybeans, lentils and wholegrains.
Now, despite the name, phytoestrogens are not the same as the estrogen our bodies produce. They have a similar structure, which allows them to interact with the same receptors, but they behave very differently. They’re actually so weak at binding to the estrogen receptors, that they’re considered “anti-estrogen”.
Essentially, we're looking at how these plant compounds may help modulate (balance out) estrogen activity, rather than simply adding more estrogen to the body.
How can phytoestrogens be beneficial to womens hormones?
For women of reproductive age, phytoestrogens may help modulate estrogen activity in the body. They can interact with estrogen receptors and can influence how estrogen is metabolised and processed, supporting the body's natural pathways for breaking down and eliminating hormones. Research has also explored whether consuming phytoestrogens through whole foods may offer some protective benefits against certain hormone-sensitive cancers like breast cancer, endometrial cancer and ovarian cancer.
Things to keep in mind …
Heavy Periods: Phytoestrogens can help lighten periods, however it’s important to not overdo it, as very high doses can suppress ovulation and as a result, progesterone as well which can worsen symptoms which is why in some cases vegan diets can cause period problems.
Endometriosis: While phytoestrogens are generally beneficial for endometriosis, everyone's body responds differently. Some women with endometriosis may also be sensitive to salicylates, which are naturally occurring compounds found in many plant foods and can trigger symptoms in sensitive individuals.
Missing periods: If your periods have stopped due to low estrogen, phytoestrogens aren't going to fix the underlying problem. This can happen when your body isn't getting enough energy from food to support normal hormone production and ovulation. In these cases, eating enough to meet your body's needs is an important part of helping your hormones and menstrual cycle get back on track.
My Top 5 Favourite Sources of Phytoestrogens
Flaxseeds
Sesame Seeds
Tofu/Tempeh
Lentils
Chickpeas
What this looks like realistically …
Breakfast: 1 tablespoon of freshly ground flaxseeds added to your breakfast daily.
Lunch: A meal with tofu or tempeh a couple of times a week
Dinner: A curry containing lentils or chickpeas, or a sprinkle of sesame seeds over your vegetables a couple of times a week.
This is a good sensible starting point without overdoing it. More isn't always better, & as there is no established daily requirement for phytoestrogens, there's no need to count them or deliberately consume large amounts. It’s more about being mindful of adding these simple additions to the rotation of meals you make each week.
Focus on getting them from a variety of whole foods rather than relying on one food in excessive amounts or taking high-dose supplements in the hope of balancing your hormones.
Remember, phytoestrogens are just one piece of the puzzle when it comes to hormonal health. Eating enough, getting a variety of nutrients and supporting your body with consistent nourishment all matter, too.