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flax seeds

They are rich in lignans that help maintain estrogenic activity. relieve most symptoms due to poor adaptation to hormonal changes.

consume 2 tablespoons a dayfreshly ground and added to smoothies, salads or sauces.

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Coles

Kale, kale and other cruciferous vegetables contain active ingredients such as indoleswhich can act as hormonal regulators.

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Peas

They provide other phytoestrogens: coumesteranes. As a fresh legume They help maintain healthy intestinal flora and they are rich in proteins, necessary for bone formation.

Take them 2 times a week as a main dish and one as a side dish.

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Photo: Stockfood

red clover

Consumption of clover sprouts protects against osteoporosis and cardiovascular problems. It is also a source of vitamin C and minerals.

In herbalists you can also find fermented red clover and red clover tincture, used as supplements in menopause.

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Tempeh

Classic tempeh is made from soy beansbut the chickpea tempeh one is easier to digest. It is recommended for its probiotics, that enrich the intestinal microbiota.

Consume it 2 times a weekmarinated, sautéed or boiled.

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miso

Miso, like tempeh, is a fermented product derived from soy, also recommended at this stage of life for women. Another fermented product derived from soy that you can incorporate into your diet is natto.

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germinated alfalfa

a handful of alfalfa sprouts a day enriches recipes with enzymes and iron, but they are also another source of phytoestrogenswhich help maintain estrogenic activity.

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pecan nuts

Along with the walnuts of the country and other nuts, promote the production of serotonin in the intestine thanks to the contribution of tryptophan and they are rich in healthy fats.

Take 3 pecans a dayalong with other nuts.

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beans

The phytoestrogens in beans complement the hormones produced by the body itself. They also provide fiber, proteins and B vitamins.

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sunflower seeds

sunflower seeds provide basic amino acids to prevent the loss of muscle mass and bone tissue. Take them naturallylightly toasted or soaked to take better advantage of its fats and other nutrients.

The recommended dose is 1-2 tablespoons a day in saladcreams, rice or other recipes.

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dried licorice

Licorice infusion, taken regularly, helps form serotonin in the intestine. It also increases blood pressure hypotensive people; Hypertensive people can use it only deglycyrrhizalized.

Prepare your daily infusion of dried licorice with a tablespoon in half a liter of water, better with anise.

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Kuzu

Kuzu is a root of Asian origin that is used for numerous reasons for its health benefits. On this occasion it is useful as a source of phytoestrogens and of resistant starchwith a prebiotic effect.

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Banana

The banana is better to take it green than very ripe due to its richness in resistant starch: the intestine cannot absorb it and the good bacteria in the colon use it to feed themselves.

His tryptophan It also promotes the formation of serotonin.

Eat 1 banana every two or three days.

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Soups and broths

Soups and broths are the best way to stay hydrated and nourished. You can add to them algae (kombu, for example) and dried shitakesturnips and roots, cabbage and onion, etc. Not only are they easy and economical to make, but in winter they help us stay warm.