Foods & Herbs for the Midlife Woman

Phytoestrogens 

 

• These plant metabolites have a structure similar to that of oestrogens, which allows them to bind with the oestrogen receptor in the human body and exert mild oestrogenic effects.  This may alleviate menopausal symptoms.  
• Phytoestrogens  are found in seaweeds, linseeds, rye, millet, buckwheat, sesame seeds, sunflower seeds, wholegrains (oats, barley, wheat),  beans (kidney beans, split peas, lentils, chick peas, mung beans), fermented soy products (miso, tamari, tempeh), leafy greens (parsley, cabbage, broccoli, kale, seaweeds, rhubarb), fruits, berries, olives and olive oil 
• Eat plentifully every day 

Essential Fatty Acids (EFA)

 

• The human body needs fatty acids and it can make all but two of them (omega 3 and omega 6). These must be supplied by the diet and are therefore known as essential fatty acids.  
• EFAs regulate the menses and protect against cardiovascular disease 
• Fatty fish (deep sea fish such as salmon, mackerel, herring, tuna, sardines, kippers) are among the best sources of omega-3 fatty acids; other sources are listed in Table 1.  The recommended ratio omega-6:omega-3 is 6:1; aim for 3-4g/day EFA. For most people this means eating more fish and less meat. 
  
  
• Table 1: Essential Fatty Acids 

Omega -3	Richest source	Flaxseed/linseed oil, hemp oil, candlenut, chia
	Other source	Walnuts, soybeans, pumpkin seeds, rapeseed, rice bran, dark green leafy vegetables, egg yolk, animal fats (particularly wild animals), animal milk
Omega-6	Richest source	Borage oil, evening primrose oil, safflower, sunflower, walnut, hemp oil, all seeds and nuts
	Other source	Egg yolks, nuts, animal fats

• Use only high quality oils – seeds (cold-pressed in dark bottles); olive oil (extra-virgin, cold-pressed) 
• Eat 1-2 tablespoons or 15-30mg ground linseeds daily. Add to breakfast cereal, lunch salads or add to mixture of muffins or pancakes 

Calcium-rich Foods

 

• Calcium-rich plants and moderate exercise build strong, flexible bones. Bones require other minerals as well as protein, which is why it is beneficial to eat whole foods. 
• Fermented dairy such as yoghurt, kefir enhances mineral absorption, eat ½ cup every day 
• Cooked greens provide abundant calcium such as broccoli, bok choy, cabbage, mustard, and turnip greens 

• Almonds, tahini 
• Deep-sea fish such as sardines, salmon, cod, mackerel 
• Eat 3 or more calcium-rich foods daily 

Fermented Foods

 

• Encourage optimal microbiota colonisation of gut to enhance functionality and to reduce reabsorption of excess hormones   
• Traditional fermented foods include: yoghurt, kefir, kimchi, sauerkraut, miso 
• Foods to promote the growth of beneficial bacteria include: oat bran, brown rice, carrots, almonds, green tea  
• Eat ½ cup yoghurt and/or 1 Tablespoon kimchi/sauerkraut every day 

Herbal Infusions:
 

• Nutrient rich and nourishing, these teas can be consumed freely throughout the day 
• Sage tea – add 30g to 1 litre boiling water, infuse 4 hours, drink 1-4 cups per day  
• Mix equal quantities of leaves listed below or use separately, add 1 tsp per cup and add boiling water, infuse 15 minutes, drink 2-4 cups per day  

1. Red clover blossom 

2. Oatstraw 

3. Nettle 

4. Dandelion leaf 
   
   

Things to avoid: 

1. Chilli and other spicy foods, hot drinks, alcohol, acidic foods may aggravate symptoms of hot flushes  

2. Avoid sugars and refined carbohydrates as these foods are devoid of nutrients 

3. Minimise caffeine as it contributes to decreasing bone mineral density 

4. Avoid products labelled “low-fat”. Often sweeteners are added to compensate for the reduced taste. Small quantities of high quality fats are required for nutrient absorption including vitamin D. 
   
   

For more information on herbal medicines to relieve symptoms of menopause see the naturopaths at Sydney Health and Fertility.