HWHR Phytoestrogens for Midlife

Phytoestrogens for MidlifePhytoestrogens are compounds found in plant foods which have effects in the human body similar to that of body’s natural oestrogen. They are described as oestrogen mimickers and modulators;Mimickers because they have a similar chemical structure to the oestrogen that our bodies produce naturally, and modulators because they may support increasing or decreasing oestrogen levels in the body by either activating or blocking oestrogen receptor sites.Including phytoestrogens as part of our diet and a multi-factorial approach may help manage and minimise the typical symptoms women experience during the menopause transition and post- menopausal years e.g. hot flushes, night sweats, muscle aches and pains, dry/itchy skin, changes in libido, vaginal dryness, mind fog, mood swings, poor sleep.Here we showcase their nutritional properties and share some ideas on how you may add these foods to your everyday food plan to support your female sex hormonal balance.We........Outline what phytoestrogens are and why are they important in midlifeDiscuss the different families of phytoestrogensGive you some ideas of how you may easily add phytoestrogens into your food planShare a one-day-food plan full of phytoestrogenic foods If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery CallBook your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle. Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HEREBook for 18:00 GMT, 13:00 ET, 10:00 PT HEREWe love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! SHOW NOTES(03:13)What are phytoestrogens and how they could help us biologically. (05:25)The role of oestrogen receptors (07:49)Why including phytoestrogen foods in our diets may be supportive of women in midlife and including these foods as part of a multifactorial approach to managing menopausal symptoms.(11:09)Different types of phytoestrogens and whether isoflavones in the form of soy are health promoting or indeed contributors to health risks.ISOFLAVONES – foods high in isoflavones are soybeans and legumes e.g. lentils, beans, peas. Soybean products include tofu, tempeh, edamame beans, soy milk/yogurt.LIGNANS - foods high in lignans are flaxseed, sesame, pumpkin, sunflowers seeds, berries, tea, coffee, also other foods to consider are whole grains – rye/oats/barleyCOUMESTANS foods containing coumestans are nuts, green veggies like spinach and cabbage, alfalfa sprouts and other plant sproutsSTILBENES – the most well-known stilbene is resveratrol found in grapes and peanuts (17:00)Tips on using soy as part of an everyday food plan taking into account health concerns. (19:19)Food sources of lignans and easy ways to add flaxseed to your food plan.(21:55)Using freshly ground flaxseed and keeping it fresh for therapeutic value.(25:27)Food sources of coumestans and stilbenes.(26:37)How to easily add phytoestrogens into your food plan.·      Hummus –chickpeas and tahini will provide isoflavones.