Eat plant-based foods
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Foods like fresh vegetables, fruits, and legumes contain phytoesterols, nutrients that help balance your hormones despite waning estrogen levels. Plus, falling estrogen levels can contribute to bone loss and symptoms of osteoporosis. Increasing your intake of leafy greens and vegetables such as kale, spinach, and broccoli are high in naturally occurring calcium, which helps to shore up your body’s calcium reserves and protect your bones. These are signs you could be deficient in calcium.
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Flaxseeds also have an amazing hormone-balancing effect and may reduce many of the symptoms associated with menopause, thanks to compounds called lignans. Recent studies show that the lignans may be a natural remedy for reducing hot flashes, improving bowel function, lowering bad cholesterol, and boosting cognition. Optimize the potency of your flaxseeds by grinding whole seeds yourself (a coffee grinder works well for this) and aim for two tablespoons per day. You can add them to smoothies, yogurt, salads, cereals, etc.