The Secret Ingredient to Boost Your Metabolism During Menopause

During menopause, your body begins to produce less estrogen. This can result in a lower metabolic rate, as well as symptoms like hot flashes and night sweats. This means that your body requires less food to maintain its current weight. This means that your chances of weight gain increase if your food intake remains the same.

However, there is a certain nutrient that, by adding more of it to your diet, can aid your menopause journey by reducing many of the major symptoms.

 

 

Phytoestrogens

Phytoestrogens are known are estrogens that appear in certain foods, possessing a similar chemical structure the hormonal estrogen produced within your body. As your body produces less estrogen during menopause, including dietary phytoestrogens may help reduce the impact on your metabolism and reduce other symptoms. 

Not only do phytoestrogens help with minimising symptoms, but foods high in phytoestrogens are likely to be higher in protein, fibre, vitamins, minerals, and antioxidants, which all assist in reducing inflammation in the body.  

Phytoestrogens is naturally found in many plant-based foods. Examples of food high in phytoestrogens include: 

• Soy products
  • Tempeh, soybeans, tofu, miso, soy milk (fortified with calcium) 
• Grains
  • Oats, rice, barley, quinoa 
• Seeds and nuts
• Legumes
  • Chickpeas, lentils, red kidney beans, mung beans

 

 

To maximise phytoestrogen’s therapeutic effects, try to include at least one of the following each day:

• 200g tofu
• 100-150g tempeh
• 3 cups whole bean soy milk (fortified with calcium) 
• 100g of cooked/canned soy beans 

 

 

For example, a day of meals packed with phytoestrogens could include: 

• Breakfast:
  • Baked Beans on Toast using a soy-based bread. 
• Lunch:
  • Salmon and Rice Bowl
• Dinner:
  • Red Curry Noodles with Tofu
• Dessert:
  • Yoghurt + Muesli
• Snacks:
  • Miso Soup 
  • A glass of soy milk (fortified with calcium)
  • Berry Muffins

Overall, including foods high in phytoestrogens may improve the impact of symptoms from menopause, particularly the impact of a reduced metabolic rate, therefore reducing your risk of weight gain.