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It’s estimated that some five million Canadian women have now reached menopause. We know it’s a completely natural biological transition when women’s ovaries begin to produce less estrogen and progesterone. But the "change" can cause a variety of reactions in women because hormones regulate many bodily functions, including our temperature, sleep patterns and moods. Scientific studies prove that along with a whole-food, plant-based diet and lifestyle, consuming the right supplements and herbs will balance hormone fluctuations.

First of all, dietary changes help to bring about a pH body balance for normalized hormones: eliminate red, processed and organ meats, skin of fowl, fried foods, pasteurized dairy products, alcohol, refined sugar, spicy food and common salt. Instead, concentrate on an alkaline diet primarily of plant foods–lots of vegetables and fruit, beans and lentils, whole grains, raw nuts, sea fish at least three times a week (good for iodine) and lots of clean water.

After you’ve corrected your nutritional intake by your choice of food, choose supplements wisely.

• Vitamin E with selenium has a normalizing effect on estrogen levels. If you have chlorinated drinking water, you need more vitamin E. Vitamin E is good for hot flashes, breast tenderness, muscle cramps and vaginal dryness.


• Vitamin C with bioflavonoids helps to diminish hot flashes and night sweats and helps prevent osteoporosis.


• B-complex has a calming effect. It helps your body deal with stress and depression and replenishes the adrenals. It counteracts fatigue, irritability, craving for sweets, fluid retention and headaches.


• Calcium/magnesium is important to maintain hormone balance through menopause. It’s helpful for headaches, insomnia or when you’re anxious or tense. It also curbs cravings for chocolate.


• GLA is an essential fatty acid and hormone balancer. It reduces hot flashes, headaches and inflammation in the body.


• Beta-carotene promotes healthy mucous membranes in the vaginal area.


• Zinc activates over 80 liver enzymes and helps boost energy.

Balancing Estrogen and Progesterone

Phytoestrogens are plant versions of the human hormone estrogen. They’re considered to be weak estrogenic compounds with an average of about two per cent of the strength of estrogens. They can be beneficial when estrogen levels are either too high or too low. When metabolized, they bind on the same cellular sites as do estrogens, altering estrogenic effects.

Phytoestrogens known as isoflavones reduce the risk of breast, bowel and lung cancer. The isoflavones daidzein and genistein have been found to improve bone strength and density. Other isoflavones with varying degrees of phytoestrogenic activity include glycetein, biochain, phytosterols, saponins and ligands.

The best food sources of daidzein and genistein are non-genetically engineered soybeans and clover. Soy products should be used with discrimination and moderation. Not all soy foods contain soy isoflavones. When crushed, defatted soy flakes are washed in alcohol during the production of soy burgers, soy cheeses, soy milks and some soy powder mixes and isoflavones are destroyed! If soy protein powders are produced by water-washing the soy flakes, a much higher isoflavone level is retained. Daidzein and genistein are also present in black beans and alfalfa. As research continues, isoflavones will likely be found in other whole foods.

Herbs for Menopause

Dr Bela Avroutina specializes in nutrition, herbology, allergies, colon health and weight loss in her Toronto, ON practice.

Source: alive #225, July 2001

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