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Eat 100mg of phytoestrogens ns each day. Consume foods that hat are rich in phytoestrogens little and d often over the course of the day.
Add 2tbsp of golden flaxseeds to breakfast cereal, yogurt or fruit salad. As well as being rich in phytoestrogens, they are a good source of fibre and can help constipation. They also help prevent some oestrogen-dependent cancers, including ovarian cancer, and they reduce the incidence of heart problems and the bone-thinning disease osteoporosis.
Eat at least five servings of fresh fruit and vegetables per day. These provide plenty of potassium and magnesium, plus small amounts of phytoestrogens. Where possible, eat organic products or grow your own.
Eat foods rich in calcium and magnesium, such as milk, green leafy vegetables, unsalted nuts and seeds, wholegrains and bony fish, including sardines and whitebait. Have a serving of dairy products each hd day. TheseTh provideid calciumli and additional amounts of protein. Choose low-fat options if you need to lose weight, but avoid skimmed milk, which contains no vitamin A (semi-skimmed is preferable).
Eat regularly. Three meals a day help to ensure a good balanced diet and a steady flow of energy throughout the day.
Include animal or vegetarian protein in at least one meal a day. Low-protein diets jeopardise the balance of many nutrients, including calcium, vitamin B and iron.
Try to drink the equivalent of at least eight glasses of water daily, including herbal and fruit tea. Rooibos tea can be made with milk and is a good alternative to ordinary tea.
Let hot drinks cool down, as the heat may trigger a flush.
Eat three portions of oily fish per week, including salmon, mackerel or sardines, which are a rich source of omega-3 fatty acids and help with hormone and joint health.
Eat nutritious snacks between meals if you get hungry.
Nuts, seeds, fresh fruit or dried f fruit that hasn’t been dipped in s sulphur dioxide are ideal.
Limit red meat to one or two portions a week. Eat fish, poultry, peas,p beans and nuts instead.