Plant Power: Supporting Your Hormones Naturally After Menopause
As we move through menopause, one of the biggest changes happening inside our bodies is the steady decline in oestrogen. Because oestrogen is involved in so many systems – from bone strength to brain function – this shift can feel like a bit of a rollercoaster.
But here’s the good news: there are plenty of ways to support your body naturally, and food is one of the most powerful tools we have.
Let’s talk about phytoestrogens—plant-based compounds that gently mimic oestrogen in the body.
Meet the Plant Hormone Helpers
Phytoestrogens fall into two main categories: lignans and isoflavones.
🌱 Lignans
These have a subtle oestrogen-like effect and are found in seeds, wholegrains, legumes, fruit, and vegetables. One superstar source? Flax seeds. They’re tiny but mighty when it comes to supporting hormone balance and detoxification.
- Add 1–2 tablespoons of ground flax to porridge, smoothies or yoghurt daily
- Buy whole seeds, grind them fresh in a coffee grinder or blender, and store in the freezer to keep them potent
Other great sources include broccoli, kale, and Brussels sprouts. These cruciferous vegetables also support your liver’s detox pathways.
🌸 Isoflavones
These are found in soy-based foods like miso, tofu, edamame beans and tempeh, and they can bind to oestrogen receptors in the body, especially in bones and the brain.
- Choose organic soy where possible
- Enjoy soy in its traditional forms – like fermented miso or tempeh – which are gentler on digestion
The Gut-Hormone Connection
Here’s where it gets really interesting. These plant compounds aren’t fully digested in the upper gut – they travel down to the colon, where your gut bacteria turn them into more active metabolites. These metabolites are what bring the real hormonal support.
That means the health of your gut microbiome is key to getting the most out of phytoestrogens.
“The gut is the gateway to health. What happens in the gut doesn’t stay in the gut – it impacts everything.” – Dr. Mindy Pelz
So how do you keep your gut microbes happy?
- Eat a variety of fibre-rich foods: think lentils, beans, oats, nuts, seeds, fruits and vegetables
- Include fermented foods like kefir, yoghurt, sauerkraut or kimchi for extra microbial love
- Stay hydrated and keep your stress levels in check (yes, they matter too!)
What About HRT?
Hormone Replacement Therapy (HRT) is another option to help support oestrogen levels, especially if symptoms are significantly affecting your quality of life. If you’re considering or already using HRT, it’s also important to support your liver and gut for healthy oestrogen detoxification.
If you’re struggling with your hormone balance book in a call to see how we can help.