How to create a pain-free menopause

phytoestrogenic foods and herbs“A diet abundant in phytoestrogens before menopause will do much to moderate the day-to-day estrogen level so that when menopause arrives, there will not be such big drop,” wrote Dr. Joseph Mercola of

Wow! What a simple and exciting concept! Imagine how this could transform our world!

Women would eat plenty of fresh vegetables and herbs all their lives to set themselves up for life-long health and wellness including a successful menopause and life beyond! It would be the ‘new’ normal way to eat. To treat your body with respect and love by feeding it the nourishment it craves, rather than the junk that passes for ‘food’ these days.

People would be slimmer, healthier and happier. Menopause would become a non-issue like it is in Japan and many Third World countries.

Phytoestrogens are weak estrogens and block the stronger forms.

Goji Berries

Goji Berries

Natural phytoestrogens (plant-estrogens) are found in plants like licorice, goji berries, red raspberry leaves, red clover, kelp, cruciferous vegetables, medicinal mushrooms, olive oil, alfalfa, and many others, in very small amounts.

phytoestrogenic herbs and foods, healing mushrooms

Reishi Mushroom Farm

Herbalist Susun Weed writes: “Phytoestrogenic foods are the basis for a healthy diet and a long life. The first food listed is the highest in phytoestrogens. The best diet contains not just one but many choices from each list:
-Whole grains (rye, oats, barley, millet, rice, wheat, corn)
-Edible seeds (buckwheat, sesame, sunflower, pumpkin, amaranth, quinoa)
-Beans (yellow split peas, black turtle beans, baby limas, Anasazi beans, red kidney beans, red lentils, soy beans)
-Leafy greens and seaweed (parsley, nettle, kelp, cabbage, broccoli, kale, collards, lamb’s quarter)
-Fruits (olives, cherries, grapes, apples, pears, peaches, plums, strawberries, blackberries, raspberries, salmon berries, apricots, crab apples, quinces, rosehips, blueberries)
-Olive oil and seed oils
-Garlic, onions and their relatives leeks, chives, scallions, ramps, shallot”

“Plant hormones, including most phytoestrogens, can’t be used by humans,” says Weed. “But we can convert them into ones we can use — with the help of our gut bacteria. When women take antibiotics, their excretion of phytoestrogens plummets. Get your gut flora going by eating more yogurt, miso, unpasteurized sauerkraut, homemade beers and wines, picked-by-your-own-hands-and- unwashed fruits and salads, sourdough bread, and whey-fermented vegetables.”

Dr Mercola knew the benefits of high quality food and exercise on menopause years ago.

  • “Refined carbohydrates, hard fats, empty foods — and too much of it — all serve to raise your estrogen to abnormal levels, as much as twice the normal, which are maintained for the better part of the adult lives of most American women. This is a MAJOR contributing cause of menopausal symptoms in the first place.
  • Implement a regular exercise regimen to optimize your insulin levels and balance your estrogen levels. Estrogen levels are much lower in women who eat little and perform strenuous physical work, as in locales with a non-industrialized lifestyle.The opposite is true for American women who typically eat too much and get little exercise: abnormally high estrogen levels are the direct result of this kind of lifestyle.”


What an amazing world we could create, if we wanted to.

I welcome your comments and feedback.

Leave A Reply (3 comments so far)

  1. Kim Gonzales
    6 years ago

    Hi Wendy, I LOVE LOVE LOVE this article. I seem to be eating many of the right things, but I like your list. I’m going to print it out! Thanks for writing this! Going to go cook some red lentils with Kombu now! LOL

    • Wendy Vineyard
      6 years ago

      You rock Kim! Keep up the great self care!

  2. Deb
    6 years ago

    I love reading about different ways to make menopause easier but I have to say that the statement ‘Menopause would become a non-issue like it is in Japan and many Third World countries.’ is misleading, Japanese women and some from other third world countries suffer excrutiating pain in their shoulders among a few other things. x

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