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 Menopause Flushing: Ways to help yourself

Try increasing your intake of plant oestrogens. Some fruits and vegetables contain oestrogen-like substances known as phytoestrogens. Phytoestrogens are trace substances in our food which mimic and supplement the action of the body's own hormone, estrogen (sometimes spelt as 'oestrogen').

They are a comparatively recent discovery, and researchers are still exploring the nutritional role of these substances in such diverse metabolic functions as the regulation of cholesterol, and the maintaining of proper bone density post menopause. Also, the phytoestrogens have been indicated to play a role in some types of cancers, although it is not clear if this is due to the phytoestrogens or overall eating habits.

Phytoestrogens mainly fall into the class of flavonoids: the coumestans, prenylated flavonoids and isoflavones are three of the most potent in this class. Lignan has also been identified as a phytoestrogen, although it is not a flavonoid. The estrogenic properties of these biochemicals have been shown to be due to their structural similarities to the hormone estradiol.

Some evidence suggests that these phytoestrogens can help "balance" hormone levels throughout the body since oestrogen exists within them in trace amounts. Hormone balancing can improve your mood.

Foods that contain phytoestrogens
Vegetables Alfalfa Broccoli Carrots French and green beans Peas Fennel Beans and pulses Soy beans Tofu and misu (both made from soya) Lentils Fresh fruit Apples Cherries Dates Pomegranates	Seeds and grains Linseed Sesame seed Oats Rye Wheat Herbs Parsley Sage Garlic Other Breads containing soya and linseed Liquorice

The food that is richest by far in phytoestrogens is soybeans. A typical three-ounce serving of tofu, for example, contains about 23 milligrams of isoflavones (the major group of phytoestrogens). About a half-cup of shelled peanuts, on the other hand, has less than a tenth of a milligram. Menopausal supplements made from herbs like black cohosh, red clover, and dong quai may contain soy-like levels of plant estrogens.

Not enough research has been done on phytoestrogens, so we don’t know exactly what they do, but it is possible that eating these foods could help menopausal symptoms such as flushing. Phytoestrogens are very much weaker than human oestrogens, so it is unlikely that they would deal with really troublesome flushing, but you might find they help a bit.

The easiest way to take phytoestrogens is to add a pint of soya milk to your daily diet, or to switch to phytoestrogen-containing bread.

Some women find that taking extra phytoestrogens makes their flushes worse. This could be because menopausal women still have some oestrogen, made from other hormones (androgens); the phytoestrogens might interfere with this conversion process.