This past fall marked my official transition from perimenopause into full-fledged menopause. Even though I do have injuries from being a lifelong athlete and an outdoor activity enthusiast, a lot of my chronic pain and sleep issues lately are directly attributed to the reduced levels of estrogen in my body.
The role of estrogen is to protect joints and reduce inflammation. However, if estrogen levels drop to lower levels, inflammation might increase. Additionally, the risk of osteoporosis and osteoarthritis could also go up, and painful joints could result. And for me, that includes my knees.
Fortunately, a few months ago, I started working out again (after a ten-plus year break) and utilizing knee exercise machines as well as the stationary bike. Primarily, I am focusing most of my weight training on my upper body and the muscles around the torn meniscuses in my knees because targeting and strengthening those muscles will relieve pressure off the meniscus.
In the meantime, there are other lifestyle adjustments and treatments that can alleviate some of the pain and inflammation. For starters, anti-inflammatory diets rich in Omega-3 fatty acids, found in fish like salmon, and supplements can make a difference. Additionally, specific vitamins and minerals such as Vitamin D and Calcium are crucial for bone health and can help counter some of the effects of estrogen deficiency.
According to Healthline, here are ten significant sources of dietary estrogens, “Estrogen carries out a range of functions, including regulating the menstrual cycle and the growth and development of breasts. During the transition to menopauseTrusted Source, estrogen levels decline, leading lead to symptoms such as hot flashes and night sweats.
Phytoestrogens, also known as dietary estrogen, are naturally occurring plant compounds that may function similarly to the estrogen the human body produces.
- Flax seeds (a rich source of lignans, chemical compounds that function as phytoestrogens. Eating flax seeds has been associated with a decreased risk of breast cancer.)
- Soybeans and edamame (rich in isoflavones, a type of phytoestrogen. Soy isoflavones may affect blood estrogen levels in your body, although more research is needed.)
- Dried fruits (potent sources of phytoestrogens. Dried apricots, dates, and prunes are some of the dried fruits with the highest phytoestrogen content.)
- Sesame seeds (a potent source of phytoestrogens. Studies have found that sesame seeds have a positive effect on bone-related issues experienced by postmenopausal women.)
- Garlic (In addition to offering a distinctive taste and health benefits, garlic is rich in phytoestrogens and may help reduce bone loss related to estrogen deficiency. However, more research in humans is needed.)
- Peaches (sweet, delicious, and packed with a variety of nutrients. They are rich in lignans, a type of phytoestrogen.)
- Berries (including strawberries and blackberries — are rich in phytoestrogens.)
- Tofu (made from soy milk condensed into solid white blocks. It’s a rich source of isoflavones, a type of phytoestrogen.)
- Cruciferous vegetables (Broccoli, cabbage, and collard greens are all rich in phytoestrogens.)
- Tempeh (common vegetarian meat replacement made of fermented soybeans. Like other soy products, tempeh is rich in isoflavones.),”.
Lucky for me, I already eat a lot of these foods. However, I cannot eat seeds or nuts, so that leaves out the flax seeds, sesame seeds, and berries because I also have diverticulosis. If I were to eat these foods, I would have a terrible flare-up, and as my doctor put it, I would have “an angry colon,” and no one wants that! So, what’s a girl to do? Let’s find out.
What drink is high in estrogen?
In addition to the foods mentioned above, phytoestrogens can also be found in plums, pears, apples, grapes, beans, sprouts, cabbage, spinach, hops, garlic, onion, and drinks like coffee, tea, and grape juice.
Yay, I eat apples every day; I drink coffee every morning and decaffeinated green tea every night. Furthermore, since I am Sicilian, I use garlic and onion in almost every meal I make for dinner!
While small amounts of phytoestrogens can be found in beer and wine, for someone like me who does not drink alcohol or someone who needs to watch their sugar intake because of diabetes, these types of liquids may not be the best solution.
An official nonprofit website, Breast Cancer, reports, “Research consistently shows that drinking alcoholic beverages — beer, wine, and liquor — increases breast cancer risk. Alcohol can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer. Alcohol also may increase breast cancer risk by damaging DNA in cells.
This risk is so well established that in January 2025, the U.S. Surgeon General issued an advisory calling for new labeling on alcoholic beverages. The advisory also recommended other steps to raise awareness about how alcohol can increase the risk of seven different cancers,”.
What are the benefits of taking phytoestrogens?
Besides pain, what really gets me down during this menopause phase of my life is the exhaustion I am experiencing. I could sleep for twelve hours and still be tired, wanting to stay in bed the whole day through, which leaves me frustrated, depressed and is a huge blow to my self-esteem. The benefits of taking phytoestrogens would also help in increasing my energy levels and, thus, benefit my mental health situation as well.
According to Midi (a women’s midlife organization) in an article about the main reasons I am so tired and how to find relief, “(HRT) can be a powerful tool to support quality sleep and combat menopause fatigue.
First, some background: The name HRT is a little misleading—you’re not replacing any hormones but supplementing decreased estrogen, and in patients who still have a uterus, adding back progesterone or progestin, to minimize any risk of uterine cancer. HRT works by releasing bioidentical hormones (which means they have the same chemical and molecular structure as hormones that are produced in the human body) into the bloodstream. It is available in many forms. One note: Some experts prefer the term Menopause Hormone Therapy (MHT),”.
Midi went on to note, “Also remember that estrogen regulates body chemicals that influence the sleep-wake cycle and mood. So adding back some of the estrogen your body loses in the menopause transition can also help address insomnia, sleep apnea, and sleep-wrecking mood problems,”.
This is especially interesting to me as I know I have been suffering from sleep apnea, as I frequently wake myself up during the night snoring loudly and then trying to catch my breath.
Thankfully, I have incorporated a regular sleep routine with a warm bath for fifteen minutes with the jets on while I pray and meditate. Then I turn the jets off, add Epsom salt with lavender oils, and put on a spiritual speaker while I soak my aching bones and muscles.
What foods increase estrogen levels in females
In conclusion, integrating phytoestrogen-rich foods into your diet can help alleviate menopause symptoms and improve overall health. Remember, small dietary changes, exercise, and a regular sleep routine can make a big difference in your well-being.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.