Tofu and soy foods

Women who have menopause can greatly benefit from eating soy beans, soy products like tofu as they contain isoflavones, a phytoestrogen (plant form of oestrogen) which may help to regulate and balance oestrogen levels in the body and reduce symptoms associated with menopause.

Eating just 100g of tofu and 2 tablespoons of freshly ground flaxseed every day can reduce hot flushes and vaginal dryness. The tofu can be used in a stiry fry (instead of meat) – just add it with the vegetables and use herbs for flavour. The ground flaxseeds can be added to beakfast cereals, to smoothies, to stir fries and even to cakes (along with the other dry ingredients), but it is better when it is not cooked.

Studies show that there is a direct link between eating foods with high levels of phytoestrogens (plant-based weak oestrogens) and lower rates of oestrogen-dependent cancers, such as cancers of the breast, ovary and uterus.

Women who want to try soy, should ensure they buy non-GM soy foods – these are soy foods which are not genetically modified in any way. GM soy may not have the same benefits for menopause as non-GM soy.

Soy are a low fat source of protein.

Fruits and vegetables

Fruit and vegetables are natural sources of fibre, vitamins, minerals, antioxidants, phytochemicals and phytoestrogens. In addition to this, they are generally low in fat, sugar and salt, which make them perfect for menopausal women.

Menopausal woman should aim to get at least 3 servings of fruit each day (up to about 5) and at least 5 servings of vegetable each day (up to 7).

This is to ensure that there is adequate intake of all the essential vitamins, minerals and other nutrients. Women that have menopause have specific nutrient requirements (or even deficiencies) that make it vitally necessary that they eat adequate supplies from natural food sources.

Boron-rich foods

Boron is a trace mineral which the body only needs in very small amounts for health. Studies show that boron helps the body retain more of it’s natural levels of oestrogen to double the amount than in those women not getting enough of this vital mineral. Boron also helps to keep the bones strong by enabling the body to hold onto more of it’s calcium and so prevents bone loss by up to 40%.

Fruits rich in boron and rich in phytoestrogens (isoflavones or lignans):

• Apples (isoflavones)
• Grapefruit (isoflavones)
• Grapes (isoflavones)
• Oranges (isoflavones)
• Pears (lignans)
• Plums (lignans)
• Prunes (lignans)
• Raspberries (lignans)
• Strawberries (isoflavones)
• Tomatoes (isoflavones)

Vegetables rich in boron and rich in phytoestrogens (isoflavones or lignans):

• Asparagus (lignans)
• Bell peppers (isoflavones and lignans)
• Beetroot (lignans)
• Broccoli stems (isoflavones and lignans)
• Cabbage (isoflavones)
• Carrots (isoflavones and lignans)
• Cauliflower (lignans)
• Cucumbers (isoflavones)
• Iceberg lettuce (lignans)
• Lettuce (isoflavones)
• Onions (lignans)
• Soy beans (isoflavones and lignans)
• Sweet potatoes (lignans)
• Turnips (lignans)
• Wheat (lignans)

There are also a number of fruits and vegetables that contain boron, but not phytoestrogens and they are:

Apricots, avocadoes, Bananas, black currants, blueberries, figs, goosberries, mandarin, mangoes, oranges, papaya, peaches, persimmon, quinces, rockmelon (cantaloupe), red currants, sour cherries.

Alfalfa, black beans, Brussels sprouts, butter beans, celery root, chicory root, Chinese cabbage, cowpeas, cauliflower, dandelion leaf, radish, endive, spinach

Phytoestrogen-rich foods

There are a number of foods which are rich in phytoestrogens (flavones, lignans, isoflavones) and can help with menopausal symptoms. Phytoestrogens are structurally similar and function similarly to the natural hormones in the body, as they encourage or limit the production of the natural hormones (especially oestrogen) in the body to ensure they are at balanced levels. Phytoestrogens from plant sources in foods, are much weaker than synthetic hormones, so they take longer to work, but this also means they do not have any of the side effects associated with synthetic hormones (especially in HRT).

Plant oestrogen (phytoestrogens) can help to increase the amount of weak oestrogen circulating in the body, which makes the body think that the level of oestrogen is similar to pre-menopause, which may decrease the risks associated with menopause (heart disease, osteoporosis). Phytoestrogen also do not have the many risks associated with taking synthetic oestrogen (from HRT). Plant bases oestrogen are associated with lower rates of oestrogen-dependent cancers, such as cancers of the breast, ovary and uterus (many studies have suggested).

One word of caution about phytoestrogens – women who already have an oestrogen-dependent cancer (or who have a high family risk of developing it) should consult their doctor about eating more foods high in phytoestrogens before they do so, as the plant oestrogen may accelerate the cancer. Not enough is known about the link between phytoestrogens and existing cancer and it may be better to err on the side of caution.

Some foods, herbs and spices that are naturally rich sources of phytoestrogens are:

• Alfalfa
• Apples
• Anise
• Barley
• Bean sprouts
• Carrots
• Cherries
• Coffee
• Date palm
• Fennel
• Flaxseed
• French beans
• Garlic
• Green beans
• Hops
• Liquorice
• Oats
• Parsley
• Peas
• Potatoes
• Rapeseed
• Red beans
• Rice
• Rye
• Sage
• Sesame
• Snow peas
• Soya beans
• Wheat
• Yam

Calcium-rich foods

The diet of a menopausal women especially needs to be high in calcium-rich foods to reduce risk of bone loss and osteoporosis.

Calcium is available in both dairy and non-dairy, plant foods, but if this is difficult, supplements can be used for women who are especially at risk of osteoporosis.

Foods rich in magnesium, boron, vitamin D and phosphorus also need to be eaten to ensure the body is able to retain the calcium much better to further prevent bone loss and risk of osteoporosis.

Sources of calcium-rich foods include

Women who are lactose intolerant may benefit from trying out the following strategies to help increase intake of calcium:

• Eat aged cheeses – such as parmesan and cheddar as they usually contain less lactose than other cheese due to the way they are produced and because of the ageing process
• Eat dairy foods within a meal – this helps the body react less to the lactose in the dairy, but try to avoid large portions as this can aggravate symptoms
• Eat fermented products – yoghurt, buttermilk and other fermented milk products contain “beneficial” bacteria which help the body better break down lactose and may cause less of a reaction than non-fermented products
• Eat sheep/goat cheeses – both goat and sheep’s milk tend to have much lower levels of lactose and are actually more similar in structure to breast milk so the body has more tolerance and there is less likelihood that a reaction will occur
• Eat smaller servings of dairy foods – having smaller portions of dairy several times a day instead of one large serving (this helps the body of a person with lactose intolerance better adjust to the incoming lactose from dairy foods)
• Try non-dairy forms of calcium – there are many other foods that contain calcium, such as soy, tofu, spinach, almonds, canned salmon (with bones), leafy green vegetables, sesame seeds, chickpeas, broccoli and beans

Magnesium-rich foods

Foods rich in magnesium are especially necessary for women who are menopausal for two very distinct reasons:

• Relaxing the muscles – one of magnesium’s main properties is to enable the skeletal muscles (the muscles we control and use to move the body) to relax properly after they contract. This means that magnesium allows the body to relax properly. Magnesium is also associated with enabling smooth muscles, which we are unable to control to relax too (these are the muscles which surround the organs and help control how they operate). One of the most important smooth muscles is the heart. Magnesium enables the heart to function properly and retain it’s elasticity and health. Since heart disease is a risk factor associated with menopause, it is essential that women have enough magnesium in their diet
• Helping the body better absorb calcium – magnesium is one of the important minerals that helps the bones retain their calcium and so helps to prevent bone loss, associated with osteoporosis. A diet rich in magnesium is highly recommended for menopausal women

Fibre-rich foods

Fibre is essential in a healthy diet as it has numerous benefits for menopausal women:

• Lowers cholesterol levels – studies show that a diet high in fibre lowers blood cholesterol levels and this is because the fibre attaches to the excess cholesterol in the blood and both are excreted harmless, which prevents an excess of cholesterol in the blood. Since women who are menopausal have a higher risk of heart disease of any cause, this is a good reason to increase fibre intake in the diet, but ensure it is done gradually. The recommended level of fibre in the diet is 30g per day
• Lowers risk of cancer – studies show that a diet high in fibre is associated with a lower risk of breast and colon cancer. It is thought that the excess oestrogens attach to the insoluble fibre and are then excreted harmlessly before they can cause breast cancer, which is an oestrogen dependent cancer. Fibre also reduces risk of colon cancer by stimulating the colon to function properly in the excretion of food through it’s wave-like motions. Since menopausal women are at higher risk of cancers (and especially breast cancer), this is an excellent reason to increase fibre intake, but make sure to do it gradually
• Lowers risk of heart disease – fibre binds with bile and helps to remove fats from the body which means that there is less fats circulating in the blood, which lowers risk for adverse affects associated with this. Studies also show that a fibre-rich diet is associated with a lowered risk for high blood pressure. Out of the two types of fibre (soluble and insoluble), it appears that the soluble fibre is mostly associated with lowering the risk of heart disease by lowering cholesterol and high blood pressure. The best sources of fibre are: oats, fruit and beans. Good fibre supplements should include psyllium and oatbran

Flaxseeds and other sources of lignans

Flaxseeds (or linseeds) are an excellent source of lignans, a type of phytoestrogens. In fact they often contain around 75-700 times more lignans than any other plant sources.

Flaxseeds are an excellent source of the essential fatty acids, especially omega-3 fatty acids and alpha-linolenic acid (which is an omega-6 fatty acid), both of which are necessary for a number of functions in the body.

Studies show that lignans may lower cancer risk by blocking the effects that excessive oestrogen in the body can cause. Liganans have a similar chemical structure to natural oestrogen and are thought to attach to eostrogen receptor cells on the breast tissue, preventing the oestrogen produced by the body from attaching to them and reducing the likelihood of stimulating breast tissue from becoming cancerous.

In addition to this, lignans produce a substance that attaches itself to any excess oestrogen produced in the body and removes it harmlessly out of the body.

Lignans also have excellent antioxidant properties, so they protect the cells in the body from free radical damage and thus from damage to the DNA, which ultimately can cause cancer.

Flaxseed contains soluble fibre, which many studies show may lower LDL (“bad”) cholesterol levels and other studies show that a diet with regular intake of flaxseeds can help to make the arteries more flexible and healthy, reducing the risk of heart attack and stroke.

The oil in flaxseed may help the body better absorb calcium, magnesium and vitamin D from foods and this is very helpful for menopausal women because all of these are needed to ensure the bones are healthy and strong and prevent bone loss associated with osteoporosis.

Other plant sources of lignans are:

• Fava beans
• Kidney beans
• Lentils
• Navy beans
• Pinto beans
• Soy beans (they also contain isoflavones)
• White beans

Lignan-rich foods are a low fat source of protein.

Good fats

It is important to have a diet lower in saturated fat, but there still needs to be an adequate amount of good fats in the diet.

A diet high in fat (but especially saturated fat) is associated with heart disease and many cancers (especially breast cancer) and as the risk for all of these is higher in menopausal women, it would be beneficial to eat less saturated fat.

Good fats (polyunsaturated fats from omega-3 essential fatty acids especially, but also omega-6 essential fatty acids) on the other hand, are associated with lowering cholesterol and triglycerides in the blood and ensuring good health.

The best ways to ensure that the diet contains enough of the good fats are:

• Avoid hydrogenated fats – any processed foods that contain partially hydrogenated fats or hydrogenated fats are associated with a higher risk for heart disease and should be avoided
• Eat less animal fats – these contain saturated fats which are associated with heart disease and higher risk for breast cancer
• Eat more oily fish – fish such as salmon, sardines, trout, tuna, mackerel are high in natural omega-3 essential fatty acids
• Eat more fresh produce – a diet high in vegetables, grains, seeds, nuts is associated with a lower incidence of heart disease and cancer and as menopausal women have a higher risk for developing heart disease and cancer, the diet should contain more fresh, natural produce
• Switch to olive oil – use extra virgin, cold pressed olive oil for salads and cooking. This type of olive oil has had less processing and no chemicals added and has more naturally occurring vitamin E (an antioxidant), as well as omega-3 essential fatty acids

References

• Ojeda L. Menopause Without Medicine: The Latest Research on Plant Oestrogens, Herns and Other Natural Remedies. HarperCollins Publishers, 1998
• Osieki H. The Physician’s Handbook of Clinical Nutrition. Sixth Edition, BioConcepts Publishing, 2001
• Phillips E and the Editors of Prevention. Everything You Need to Know About Menopause: A Comprehensive Guide to Surviving – and Thriving! – During This Turbulent Life Stage. Rodale, 2003
• Smith M, Michalka P. Is it Me or My Horomes: Understanding Midlife Change. Second Edition. Finch Publishing, 2006
• Stanway P. Natural Guide to Women’s Health – Natural and Medical Solutions for Gynaecological Ailments. Kyle Cathie Publishing, 2003
• Stewart M. Beat Menopause Naturally. Commotion Publishing, 2004
• Trattler R, Jones A. Better Health Through Natural Healing: How to Get Well Without Drugs or Surgery. Hinkler Books, 2001
• Foods for menopause. Jean Hailes, Australia. Accessed 28 July 2024
• Healthy eating during menopause. The Menopause Charity, UK. Accessed 28 July 2024
• Managing menopause symptoms with nutrition and diet. British Nutrition Foundation. Accessed 28 July 2024
• Menopause and diet. British Dietetic Association, UK. Accessed 28 July 2024
• Menopause and nutrition. Heart Research Australia. Accessed 28 July 2024
• Top nutrition tips for menopause. CSIRO, Australia. Accessed 28 July 2024

Last reviewed and updated: 28 July 2024

Phytoestrogens explained

Certain plant foods contain plant oestrogen which is called phytoestrogen. It literally means plant oestrogen.

The phytoestrogens in plants is chemically similar in structure and action to the oestrogen produced in the body, but the plant oestrogen acts much more weakly than oestrogen produced in the body.

There are three types of phytoestrogens:

• Flavones
• Isoflavones
• Lignans

Phytoestrogens have a beneficial effect on the body as they can attach to the eostrogen receptors in the body and prevent the much more stronger eostrogens produced in the body (or from synthetic eostrogen hormones, such as HRT and the contraceptive Pill) from attaching to those receptors and exacerbating any eostrogen dependent conditions from occurring (such as cancers of the breast, ovaries and uterus).

Phytoestrogens also help to normal eostrogen levels in women who have too little eostrogen (from menopause or any other eostrogen deficiency). The phytoestrogens from plant sources provide a weak source of eostrogen which helps to enable the body to balance out the levels of eostrogen (and help to normalise other hormones dependent on balanced eostrogen levels) and thus alleviate many of the symptoms associated with menopause, when eostrogen levels naturally drop too low.

Some foods, herbs and spices that are naturally rich sources of phytoestrogens are:

Vegetables

• Cabbage
• Carrots
• Celery
• Eggplant
• Peas
• Potatoes
• Red beans
• Rhubarb
• Sweet potato
• Taro
• Turnip

Grains

• Barley
• Rice
• Rye
• Wheat
• Whole grains

Legumes

• Beans
• Chickpeas
• French beans
• Green beans
• Lentils
• Soya beans
• Snow peas

Fruit

• Apples
• Cherries
• Dates
• Olives
• Plums

Nuts

• Almonds
• Pistachios
• Walnuts

Seeds

• Chia seeds
• Flax seed
• Hemp seeds
• Poppy seeds
• Rapeseed
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

Herbs

• Liquorice
• Parsley
• Sage

Spices

• Anise
• Fennel
• Garlic
• Turmeric
• Yam

Other foods

• Alfalfa
• Bean sprouts
• Coffee
• Psyllium

Flavones

Flavones are one of the three types of phytoestrogens that occur in plants.

The highest sources of flavones are in parsley and celery. Millet and grains have weak flavones content, but the skin of citrus fruits has higher levels of flavones.

Flavones have the weakest oestrogen effect out of all the phytoestrogens.

The richest source of flavones are celery and parsley as well as:

• Grapefruit skin
• Mandarin skin
• Orange skin

Flavones are also found in the following plant foods (but in very smalls amounts):

• Millet
• Mint
• Tomatoes
• Wheat

How flavones benefit menopausal women

Isoflavones benefit menopausal women because they contain a weak form of oestrogen, which is very similar to the oestrogen produced by the body and so is bio-compatible. This means the body accepts the oestrogen in phytoestrogens, which attaches to the oestrogen receptors, increasing oestrogen levels and activity in the body.

When a menopausal woman has high levels of oestrogen (from isoflavones or other phytoestrogens), the symptoms of menopause are much reduced, bringing a better quality of life. It is a great benefit for menopausal woman to get adequate phytoestrogens in their diet.

Some menopausal women have really bad menopausal symptoms and they may require something more than food. Such as a food supplement or biocompatible cream.

Studies on flavones also suggest that dietary intake of flavones reduce risk of postmenopausal breast cancer. This is the best reason to include them in your diet.

Lignans

Lignans are one of the three types of phytoestrogens that occur in plants. One of the richest sources of lignans is flaxseeds (or linseeds).

Lignans are also found in the following plant foods:

• Asparagus
• Beetroot
• Bell peppers (also contains isoflavones)
• Broccoli stems (also contains isoflavones)
• Carrots (also contains isoflavones)
• Cauliflower (also contains isoflavones)
• Cucumbers
• Iceberg lettuce
• Onions
• Pears
• Prunes (when dried)
• Soy beans (also contains isoflavones)
• Sweet potatoes
• Turnips
• Wheat

How lignans benefit menopausal women

Studies show that lignans may lower cancer risk by blocking the effects that excessive oestrogen in the body can cause. Lignans have a similar chemical structure to natural oestrogen and are thought to attach to oestrogen receptor cells on the breast tissue, preventing the oestrogen produced by the body from attaching to them and reducing the likelihood of stimulating breast tissue from becoming cancerous.

In addition to this, lignans produce a substance that attaches itself to any excess oestrogen produced in the body and removes it harmlessly out of the body.

Lignans also have excellent antioxidant properties, so they protect the cells in the body from free radical damage and thus from damage to the DNA, which ultimately can cause cancer.

Isoflavones

Isoflavones are one of the three types of phytoestrogens that occur in plants.

Isoflavones have the strongest oestrogenic effect out of all the phytoestrogens.

Isoflavones are found abundantly in soy and soy products (such as tofu). Just ensure the soy is non-GM, as the benefits of genetically modified (GM) soy is not known, so should be avoided.

Isoflavones are also found in the following plant foods:

• Apples
• Beans
• Bell peppers (also contains lignans)
• Broccoli stems (also contains lignans)
• Cabbage
• Carrots (also contains lignans)
• Chickpeas
• Cucumbers
• Grapefruit
• Grapes
• Lentils
• Lettuce
• Oranges
• Raspberries
• Soya beans (pictured above)
• Soy products (also contains lignans)
• Strawberries
• Tofu
• Tomatoes

Soy, tofu and other soy products are the richest sources of isoflavones.

Use only non-GMO soy. It should state it on the packet if it is non-GMO. If it doesn’t state it’s non-GMO, then it wont be.

How isoflavones benefit menopausal women

Soy, tofu and other soy products are especially rich in the phytoestrogen isoflavones, which could be the main reason why women in China, Japan and other Asian countries whose diet is high in soy and soy products generally have fewer symptoms (up to 80% less incidence of menopausal symptoms) and lower rates of breast cancer.

Research also shows that isoflavones are also responsible for helping to build bone tissues and ultimately prevent osteoporosis. This is vital for menopausal women whose natural oestrogen levels are very low and this makes them at much higher risk of bone loss.

The recommendation for isoflavones is 30-50mg per day, preferably from the food you eat.

Use only non-GMO soy – it should state it on the packet. If it doesn’t then it wont be.

How to include more phytoestrogens in the diet

Menopausal women can try to include more phytoestrogens in the diet by following the strategies outlined below. Use only non-GMO soy – it should state it on the packet, if it doesn’t then it wont be:

• Incorporate more soy in the diet – the best way to add more soy in the diet is to incorporate soy beans and soya bean products (such as tofu) every day
• Special soy products to buy – certain soy products do contain adequate levels of isoflavones and in general, they are: isolated soy protein, soya protein isolate, textured soy protein
• Read labels – certain soy products contain little or no isoflavones (or lignans) and are not going to provide any benefit. The products that generally have very little to no isoflavones are: soya protein concentrate, soy sauce, soy bean oil
• Incorporate more flaxseeds in the diet – flaxseeds are the richest source of lignans, one of the phytoestrogens that are important for reducing symptoms in menopausal women. The easiest way to incorporate flaxseeds in the diet is by eating ground flaxseeds, which can be spread on breakfast cereal, on yoghurt, in shakes, but they can be used in whatever way suits you
• Eat more legumes – the phytoestrogen content in legumes is quite high and can assist with reduction of symptoms. The best sources are: soya beans, chickpeas, lentils and all types of beans. Legumes are a rich source of fibre, magnesium, calcium and a number of vitamins and minerals, are low GI and low fat too
• Eat more fruits and vegetables – many fruits and vegetables contain lignans and isoflavones. Nutritionists recommend eating 5-7 servings of vegetables and 3-4 servings of fruit each day. The weak oestrogenic effect of the phytoestrogens in fruit and vegetables should be part of the diet recommended for menopausal women

Isoflavones content of foods

There are a number of ways to get soy and soy products in the diet, in order to get a good range of phytoestrogens, but especially the isoflavones, which seem to be the stronger of the three plant oestrogens. Use only non-GMO soy – it should state it on the packet. If it doesn’t then it wont be.

The recommended amount of isoflavones is approximately 30-50mg per day for menopausal women.

The following are some strategies for improving intake of soy and soy products, with the range of isoflavones per serving:

• Textured vegetable protein – use as a meat substitute in chillies, spaghetti bolognese and any dish where minced meat is usually used. This provides 62mg isoflavones per 15g (1/2 oz) of dry granules
• Soya shake – made with soya milk, soya (or milk) yoghurt and some fruit. This provides 50-57mg isoflavones per 250ml
• Tempeh – this is sold in thick slabs (approximately 250g) and can be marinated, sliced and stir fried with vegetables. This provides 36mg isoflavones per 90g (3oz)
• Soya milk – this is usually calcium fortified and can be used in shakes, pudding, over cereal and in hot chocolate, but also comes in different flavours (vanilla, chocolate). This provides 30mg isoflavones per 250ml (8fl oz)
• Roasted soya nuts – these are soya beans which have been dry roasted in the oven and can then be eaten as a snack. This provides 30mg isoflavones per 3 tablespoons
• Soya desserts – shop purchased soya desserts, which are eaten as a snack, between meals or at the end of a meal. This provides 30mg isoflavones per 90g (3oz)
• Miso – this is a soya based fermented flavouring which is used in soup and stews and it tastes much like teriyaki. This provides 29mg isoflavones per 75g (2.5oz)
• Soya cheese – this is used in cooking in stead of cottage (or other) cheeses as a non-dairy version. There are a number of different types of flavours of soya cheese. This provides 9mg isoflavones per 30g (1oz)
• Soya burgers – a non meat substitute made with soya beans instead of minced meat, together with other vegetables. Soya burgers are an easily digestible burger with none of the saturated fat and calories as a beef burger. This provides 8mg isoflavones per burger
• Soya flour – this is the flour made from soya beans. It’s recommended to replace about 1/4 to 1/3 of the flour in any cake or other baked item recipe with soya flour instead. This provides 8mg isoflavones per 1 tablespoon
• Soya ice cream – this is ice cream made with soya beans instead of cream and other milk products. This provides 5mg isoflavones per 75g (2.5oz)

References

• BN Fink, SE Steck, ME Wolff, JA Britton, GC Kabat, et al. Dietary Flavonoid Intake and Breast Cancer Risk among Women on Long Island. Am J Epidemiol. 2007 Mar 1;165(5):514-23. Epub 2006 Dec 11. Accessed 6 January 2010
• Higdon J. Soy Isoflavones. Linus Pauling Institute, Jan 06. Accessed 6 January 2010
• Manach C, Scalbert A, Morand C, Rémésy , Jiménez L. Polyphenols: food sources and bioavailability. American Journal of Clinical Nutrition, Vol. 79, No. 5, 727-747, May 2004. Accessed 6 January 2010
• Ojeda L. Menopause Without Medicine: The Latest Research on Plant Eostrogens, Herns and Other Natural Remedies. HarperCollins Publishers, 1998
• Osieki H. The Physician’s Handbook of Clinical Nutrition. Sixth Edition, BioConcepts Publishing, 2001
• Otaki N, Kimira M, Katsumata S, Uehara M, Watanabe S, Suzuki K. Distribution and major sources of flavonoid intakes in the middle-aged Japanese women. J Clin Biochem Nutr. 2009 May;44(3):231-8. Epub 2009 Apr 25. Accessed 6 January 2010
• Phillips E and the Editors of Prevention. Everything You Need to Know About Menopause: A Comprehensive Guide to Surviving – and Thriving! – During This Turbulent Life Stage. Rodale, 2003
• Smith M, Michalka P. Is it Me or My Horomes: Understanding Midlife Change. Second Edition. Finch Publishing, 2006
• Stanway P. Natural Guide to Women’s Health – Natural and Medical Solutions for Gynaecological Ailments. Kyle Cathie Publishing, 2003
• Stewart M. Beat Menopause Naturally. Commotion Publishing, 2004
• Trattler R, Jones A. Better Health Through Natural Healing: How to Get Well Without Drugs or Surgery. Hinkler Books, 2001
• Efficacy for phytoestrogens for menopausal symptoms. National Institutes of Health, USA. Accessed 28 July 2024
• Foods for menopause. Jean Hailes, Australia. Accessed 28 July 2024
• Phytoestrogens. Australian Menopausal Centre. Accessed 28 July 2024
• Phytoestrogens and menopause. MGH Center for Women’s Mental Health, USA. Accessed 28 July 2024
• Phytoestrogens for vasomotor menopausal symptoms. Cochrane, UK. Accessed 28 July 2024
• Phytoestrogens: the food of the menopause? Journal of Obstetrics and Gynaecology, Canada. Accessed 28 July 2024
• The effects of phytoestrogens on postmenopausal women. National Institutes of Health, USA. Accessed 28 July 2024

Last reviewed and updated: 28 July 2024