Find out health benefits of the top ten foods for hormone balance, scientific evidence for soy benefits, and remedies for sleep problems. Find out practical ways to reduce common symptoms of perimenopause and achieve optimal health during your menopause journey.

Hormone Balance

Hormone changes don’t happen overnight. The perimenopause transition can last more than 10 years although the average age to reach the menopause is 51. While aging is associated with hormone related symptoms, there are some chronic hormone driven conditions that can occur at any age (PCOS, endometriosis, fibroids).

Read common symptoms of hormone imbalance and remedies


Aging and hormones are closely associated with an increase in sleep difficulties. Declining estrogen and progesterone levels during a menopausal transition may contribute to sleep problems. Find tips and remedies that may help with sleep.

In celebration of World Sleep Day, we have prepared a video describing aging, hormones, and management options for sleep issues.

Fatty Fish and Omega 3

Fatty fish are rich in two of the three most important omega 3 essential fatty acids: EPA and DHA. Fatty fish like salmon, tuna, herring, mackerel, and sardines may protect against heart disease, stroke, and depression and help reduce inflammation.

Health benefits of fatty fish may include:

  • Protect against heart disease
  • Reduce the risk of stroke
  • Help with depression
  • Alleviate menopausal symptoms
  • Reduce inflammation

Cruciferous Vegetables

Cruciferous vegetables are part of the Brassica genus of plants and are rich in folate, vitamins C, E, and K, and fiber. They are also good sources of phytonutrients that may help lower inflammation.

Health benefits of cruciferous vegetables may include:

  • Prevent heart disease and stroke
  • Guard against cancer
  • Protect bones
  • Improve immunity
  • Help with weight control


Berries contain antioxidants, such as anthocyanins, ellagic acid, and resveratrol. Berries including blueberries, blackberries, raspberries, and strawberries, are nutrient-dense foods that are low in carbohydrates and high in nutrients.

Health benefits of berries may include:

  • Protect the heart
  • Contain the antioxidant ellagic acid, which may help reduce signs of skin aging
  • Guard against cancer and inflammation
  • Help control blood sugar 

Leafy Greens

Leafy green vegetables are rich sources of vitamins, minerals, antioxidants, and fiber. Leafy green vegetables include kale, spinach, collard greens, cabbage and lettuce. They may guard against cancer and inflammation and regulate blood sugar.

Health benefits of leafy greens may include:

  • Guard against cancer and inflammation
  • Contain antioxidants that protect eyes 
  • Regulate blood sugar
  • Have a good amount of fiber


A plant in the Allium family, garlic has been used widely for various medical conditions, most commonly used for conditions related to the heart and blood system. Allicin in garlic is thought to give garlic immune boosting properties.

Health benefits of garlic may include:

  • Regulate blood pressure
  • Protect arteries 
  • Control blood sugar
  • Improve cholesterol levels


Ginger is a plant that contains gingerol with powerful anti-inflammatory and antioxidant benefits. The rhizome or underground part of the stem is used in food and medicine.

Health benefits of ginger may include:

  • Relieve nausea
  • Reduce menstrual and osteoarthritis pains
  • Supports digestion


Nuts including almond, walnut, and brazil nuts are rich sources of vitamin E, magnesium, selenium and essential fatty acids. They are generally low in carbohydrates and high in antioxidants.

Health benefits of nuts may include:

  • Lower cholesterol 
  • Reduce the risk of heart disease
  • Improve glycemic control
  • Help maintain a healthy weight


Seeds, especially flaxseeds and sesame seeds, are rich sources of fiber and lignans, a type of phytoestrogens. They may help lower cholesterol and blood pressure and control blood sugar and weight.

Health benefits of seeds may include:

  • Lower cholesterol
  • Reduce blood pressure
  • Control blood sugar
  • Help with weight control

Healthy Fats

Monounsaturated fatty acids (MUFAs) found in olive oil and avocado are healthy fats that may protect our heart, reduce breast cancer risk, and improve diabetes control. Both avocado oil and olive oil contain oleic acid and antioxidants with many health benefits.

Health benefits of MUFAs may include:

  • Lower LDL (bad) cholesterol and increase HDL (good) cholesterol
  • Reduce blood pressure
  • Prevent breast cancer
  • Reduce the risk of developing diabetes
  • Improve psoriasis
  • Help with obesity


Plant nutrients that help balance estrogen and are helpful in relieving menopausal symptoms, protecting our heart and bones, and reducing breast cancer risk.They are found in varying degrees in legumes, seeds, grains, fruits and vegetables, sprouts, and herbs and spices.

Health benefits of phytoestrogens may include:

  • Balance estrogen
  • Alleviate menopausal symptoms
  • Reduce total and LDL (bad) cholesterol
  • Lower blood pressure
  • Reduce breast cancer risk
  • Prevent osteoporosis


Soy is a rich source of isoflavones, a type of phytoestrogens. Despite some controversies around soy, evidence so far shows that soy has protective health effects when consumed as part of a healthful, well-balanced diet. Potential benefits include: balancing estrogen, reducing cholesterol and blood pressure, and mitigating cancer risk, and protecting bones.