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Step 1
Increase your intake of soy and soy products. Soy contains phytoestrogens and can help to partially replace that hormone in women whose levels have dropped drastically. Other foods with phytoestrogens include flax-seeds and some plant-based foods.
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Step 2
Eat plenty of fruits, vegetables, whole grains, beans, seeds, nuts and healthy oils. These foods help the liver to digest hormones and help produce more phytoestrogens in the body.
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Step 3
Decrease your intake in animal fats. This means eating less meat in general, particular red meat or non-lean cuts. This helps the liver to digest hormones and produce more phytoestrogens in the body.
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Step 4
Increase your intake of calcium in order to deter the deterioration of your bone mass. The best sources of calcium are dark green leafy vegetables. These can include kale, collard greens, romaine lettuce and spinach.
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Step 5
Eat plenty of cold-water fish in order to increase your levels of omega-3 fatty acids. These foods can help women prevent heart disease during menopause. Examples of cold water fish include salmon, tuna, mackerel, herring and halibut.
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Step 6
Drink plenty of water and green tea.
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Step 7
Reduce your intake of the following: caffeine, M.S.G., peanuts, red wine, alcohol, grain products, chocolate, aspartame (most commonly found in diet drinks, especially sodas), white bread, white rice and candy.
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Step 8
Reduce the number of cigarettes you smoke or quit altogether.
