What foods contain xenoestrogens?

Xenoestrogens aren’t naturally found in foods. They only enter foods through chemical contamination. Common sources include pesticide residues, plastic packaging that leaches chemicals like BPA or phthalates, exposure to growth hormones or contaminated feed. Additionally, things like warming your food in plastic containers, fishing in contaminated waters, or cooking in xenoestrogen-laced nonstick pots can also introduce these harmful chemicals into your food.

What are examples of xenoestrogens?

Xenoestrogens are a broad class of industrial chemicals. You'll rarely or ever see the word "xenoestrogen" on a food or product label, but you might see things like BPA (Bisphenol A), phthalates, parabens, nonylphenol and octylphenol, polychlorinated biphenyls (PCBs), dioxins, atrazine, and more. You’ll find these chemicals in a range of products, including canned foods, detergents, pesticides and herbicides, plastic containers, cosmetics and perfumes, and personal care products like shampoos and lotions.

How do you avoid xenoestrogens?

It is extremely hard, nigh impossible to completely avoid xenoestrogens. But you can limit your exposure by choosing organic foods to reduce pesticide intake, storing food in glass or stainless steel instead of plastic, and carefully choosing your personal care products. Other ways to limit your exposure include filtering your water, keeping your home well-ventilated, and reducing your use of scented products and air fresheners.

How to flush xenoestrogens?

Xenoestrogens are notorious for being difficult to eliminate from the environment and human body. They can remain in your body for a long period of time as they accumulate in fat tissues. Therefore, common methods of detoxification like dehydration do not work. However, you can support your body by doing intermittent fasting and adopting a balanced, protein-pacing, low-calorie diet. [61] These methods help release toxins from fat tissues into the bloodstream where antioxidants mop them up. [61]

Do phytoestrogens increase estrogen levels?

Phytoestrogens do not increase your body's production of estrogen per se. Rather, they interact with estrogen receptors in your body to either produce an estrogen-like effect when your levels are low or block your natural estrogen from reaching the receptors when your levels are high.

Can phytoestrogens be harmful?

When consumed as part of a healthy, balanced diet, phytoestrogens are considered safe and beneficial for most women. However, as with all supplements, use high-dose phytoestrogen supplements with caution and under a doctor's guidance. Particularly, women with estrogen-sensitive conditions such as certain breast or uterine cancers should be wary of high-dose phytoestrogen supplements.

What is the difference between estrogen and phytoestrogen?

Estrogen and phytoestrogen are both natural. The main difference between them is that estrogen is produced by your body to influence major functions, whereas phytoestrogen, which resembles estrogen in structure, is a much weaker compound from plants.

Which phytoestrogens should I avoid?

Most women don’t need to avoid phytoestrogens entirely, especially when they come from foods like soy, flaxseed, or legumes. If you’re considering supplements, you may want to avoid lignans because they require gut bacteria to activate them and not everyone has them.

Xenoestrogens vs Phytoestrogens - This is the difference ♀️

As women, we all know too well the cards our hormones deal us daily. We may struggle with frustrating mood swings, unexplained fatigue, heavy periods, or a menopausal transition with symptoms that seem to drain the joy from ageing.

Often, the culprit is a disruption of your endocrine system and hormones. Every day, your delicate hormonal balance is affected by external sources. Unwittingly, you come into contact with chemicals that mimic or interfere with your natural hormones. Examples of such chemicals are xenoestrogens and phytoestrogens.

Unfortunately, these chemicals are everywhere, including in (processed) food, cosmetics, packaging, water, soil, and even the air we breathe. One of the leading endocrine-disrupting chemicals is the synthetic form of xenoestrogens, also called foreign oestrogen. These uninvited guests can have a profound impact on your health, influencing everything from fertility and metabolic rate to your risk of chronic disease.

This guide explores what every woman should know about environmental and dietary oestrogens, how they affect the body, and what you can do to protect yourself and restore balance.

Introduction to exogenous and foreign oestrogens

As the name suggests, foreign oestrogens come from outside the body. Sometimes their introduction is intentional, but mostly, most women’s exposure to foreign oestrogen is accidental.

Still, these compounds trigger a similar “oestrogenic activity” in the body that natural or endogenous oestrogen has. [1]

These oestrogens are either made in a lab for medical use, found in food sources, or encountered in the environment or products like plastics, pesticides, cosmetics, and industrial compounds.

Put simply, these things are everywhere. One way or another, most women are exposed to foreign oestrogens. [2] From swimming in public water to getting your hair washed in a salon, the risk of exposure is constantly there.

The two major types of exogenous oestrogens are phytoestrogens and synthetic xenoestrogens. Below, we provide an in-depth overview of these compounds.

Phytoestrogens

Phytoestrogens are naturally occurring plant compounds that have a chemical structure almost identical to the oestrogen your body produces.

Technically, phytoestrogens are also xenoestrogens, that is, foreign to the human body.

It is important to stress here that phytoestrogens and by extension all xenoestrogens are not oestrogens per se. They are named such because they can mimic oestrogen in the body and interact with the oestrogen pathways in your body.

So think of them as stunt doubles, who can replace an actor to an extent for specific scenes, but not the entirety of the movie.

Scientifically, foreign oestrogens are weaker than the oestrogen your body produces. However, they smother the system and prevent your natural oestrogen from functioning optimally. [3]

The main families of phytoestrogens

The most common dietary phytoestrogens include:

1. Isoflavones

When most people talk about phytoestrogens, they are often referring to soy isoflavones.

They are popular because they can be found in soybeans and most soy products like soy milk and soy protein. Other sources of isoflavones include lentils, chickpeas, and other legumes.

The two most famous isoflavones are genistein and daidzein; they are the ones often in oestrogen dietary supplements. [4]

2. Coumestans

This group is a bit less common in the average modern diet but is still a notable type of phytoestrogen. Broccoli, sprouts, chickpeas, and alfalfa are the most common sources.

Coumestans have a stronger oestrogenic effect on the body than isoflavones, up to 30-100 times more. [5]

3. Lignans

Lignans are mostly found in seeds, whole grains, red wine, and vegetables. They are perhaps not very popular because they require gut bacteria to activate them. [6]

Unfortunately, not everyone has the gut bacteria required to convert lignans into the forms that can interact with your oestrogen receptors. [6]

Common food sources of phytoestrogens

Looking to see how you can add more phytoestrogens into your current diet? Here is a simple list of common food sources:

Food Sources	Examples
Seeds	Flaxseeds and sesame seeds
Soy products	Tofu, soy milk, miso, edamame, tempeh
Legumes	Chickpeas, lentils, mung beans, split peas
Whole grains	Rye bread, multigrain bread, oats, barley
Fruits	Dried apricots, dates, prunes, strawberries, raspberries, grapes
Vegetables	Alfalfa sprouts, broccoli, cauliflower, Brussels sprouts, carrots, garlic
Nuts	Peanuts, pistachios

Synthetic xenoestrogens

Synthetic xenoestrogens are man-made chemicals that also have an oestrogen-like hormone-mimicking effect. They are mostly industrial chemicals present in a vast number of industrial, personal, home, and agricultural products.

These chemicals were not intended to mimic oestrogen, but because their chemical structure happens to resemble our natural oestrogen, they can fit into the same receptors meant for natural oestrogen.

Aside from the fact that synthetic xenoestrogens are harder to avoid completely, another major concern is the persistence of these chemicals, whether in the body or in the environment. [1]

They pose serious environmental hazards because of their long half-lives. They do not degrade easily and remain concentrated in the soil and water bodies for many years “even at great distances from where they are produced, used or released.” [7]

Synthetic xenoestrogens are also hydrophobic and fat-soluble. [1] This means they don’t mix with water and can accumulate in our fat tissues over time, leading to long-term, low-level human exposure that our bodies were never meant to handle.

If they were water soluble, then proper hydration would reduce their concentration in your body quickly as you urinate them out or sweat them out easily.

Major ways you may encounter synthetic oestrogens

Synthetic xenoestrogens are widespread in our modern day, causing high environmental exposure. That is the unfortunate reality. However, being aware of the common sources is the first step to minimising your exposure.

1. Plastics

Bisphenol A, also known as BPA, is one of the leading contributors of environmental oestrogens. [1] It is used to harden plastics and is found in some food and drink containers and the lining of canned goods.

Even though they have been banned in baby products, substitutes like BPS can sometimes have similar hormone-disrupting effects. [8]

Another type of plastic that has oestrogenic effects is phthalates. These oestrogenic chemicals are used to make plastics more flexible and durable. They are often found in soft PVC plastic, vinyl flooring, and personal care products to help fragrances last longer. [9]

2. Personal care products

Parabens, used as preservatives in a broad range of cosmetics, lotions, shampoos, and sunscreens, have hormone-disrupting qualities. Unfortunately, when you apply these products, your skin absorbs the parabens.

In a 2016 report, researchers found at least one paraben present in 34 percent of children’s makeup products. [10] Such figures highlight the prevalence of these harmful chemicals in everyday personal care products.

We have mentioned phthalates above, so watch out for them in perfumes, soaps, and lotions as well. If you see the words "fragrance" or "parfum" on a product label without specifying the ingredients used, there is a high chance it could contain phthalates. [11]

3. Household items

Polybrominated diphenyl ethers (PBDEs), used as flame retardants in electronics, furniture, and carpets to make them less flammable, also pose xenoestrogenic risks. They can leach out as dust, which you can then inhale or ingest. [12]

4. Pesticides and herbicides

Pesticides and herbicides like DDT, atrazine, and vinclozolin have been shown to have oestrogenic activity. If you live in Europe, you do not have to worry about these chemicals much, as they have been banned. [13]

However, those in the United States still have to contend with these harmful chemicals, with the EPA only providing guidance on concentration levels. [14]

How to minimise your exposure to synthetic xenoestrogens

The idea behind providing you with a list of sources where these chemicals are found is to empower you to minimise your exposure. To take it further, below are practical tips to avoid these hormone-disrupting chemicals.

1. Wash your hands regularly

Washing your hands regularly, particularly before eating, helps get rid of germs and any chemical residue you may have picked up throughout the day.

Make sure you avoid fragranced and antibacterial soaps. Fragranced and antibacterial soaps do not offer any significant benefit over plain soaps. [15]

2. Dust with a damp cloth and vacuum often

We mentioned earlier how flame retardants leach out of couches, electronics, and other products. Ensure the cloth is damp and that your vacuum has a HEPA filter to trap small particles of dust.

If you can, replace products that have flame retardants in them. Researchers found that households that replaced their flame-retardant couches, or the foam within them, had decreased levels of flame retardants in homes. [16]

3. Be particular about food storage choices

In one study of 6,372 participants, researchers found that the more canned products a participant consumed, the more BPA was found in their urine. [17]

Remember BPA, one of the plastics that can act like oestrogen, we discussed above? They are used to line many canned products and some beverages. So, as much as you can, opt for fresh, frozen, or dried foods stored in safe containers.

If you ever use plastic containers, ensure they are not labelled with the recycling codes #3, #6, or #7, as these ones contain xenoestrogens like phthalates and BPA. [18]

4. Be careful of what enters your mouth

Although a relatively low amount of food contains pesticides, especially in the European Union, there is still a need to be watchful.

Pay particular attention to cabbages, tomatoes, and lettuce, as they have the highest degree of non-compliance with the legal limits for pesticide residues. [19]

Organic and conventionally grown food are your best bets since they have the lowest traces of pesticides. [20]

Lastly, be careful of non-stick pots and pans. They are known to contain PFAS that bind to your oestrogen receptors, preventing healthy oestrogen from doing its job. [21] Many of these pots have also been shown to contain misleading chemical contaminant claims. [22]

5. Choose cosmetics carefully

When it comes to cosmetics, being very circumspect is one of the simplest ways to reduce your exposure to synthetic xenoestrogens. Question every ingredient.

To lower your risk of exposure, look for labels that say “paraben-free” and “phthalate-free.” Choose transparent beauty brands that use more natural or organic ingredients and share their ingredients.

Also, keep your routine simple. Small changes in your cosmetic choices can make a big difference over time in reducing your hormone-disrupting exposures.

6. Avoid bottled water

A 2023 study found more nanoplastics and microplastics in bottled water than was reported in previous studies. [23]

While it is unclear from the study if the plastic bottle is the source of nanoplastics and microplastics, you are better safe than sorry. Have a personal non-plastic water bottle you can carry around to reduce the need to buy water when you are outdoors.

Speaking of water, also install NSF-certified water filters in your home to decrease the level of some of these hormone-altering chemicals that may be in some municipal water systems. [24]

7. Choose cleaner cleaning products

Minimise or totally eliminate harsh chemical cleaners for more eco-friendly alternatives like vinegar and baking soda.

Additionally, avoid heavily scented air fresheners and detergents that often contain some of the synthetic xenoestrogens we have discussed in this guide.

The table below summarises the major differences between phytoestrogens and synthetic xenoestrogens.

	Phytoestrogens (Plant-Based)	Synthetic Xenoestrogens (Man-Made)
Origin	Natural compounds derived from plants like soy, flaxseeds, and legumes. They have been part of the human diet for thousands of years.	Artificial, man-made industrial chemicals found in plastics, pesticides, and personal care products. They are recent additions to our environment in the manufacturing age.
Potency	Relatively weak compared to the body's own estrogen.	Can vary widely. Some are weak, but others can be potent and disruptive. Their effect is foreign and unintended.
Metabolism	The body recognizes them as food. They are processed and eliminated relatively quickly (usually within a day).	The body often doesn't have an efficient way to break them down. They are persistent and can be stored in fat tissue for a very long time.
Source	Consumed as part of whole foods that also provide fiber, vitamins, minerals, and other beneficial nutrients.	Exposure comes from contaminated food, water, air, and contact with consumer products. They offer no nutritional value.
Body's Response	The body has evolved to handle these plant compounds as part of a normal diet.	The body sees them as foreign toxins. Long-term accumulation can place a significant burden on the liver and detoxification systems.
Overall Context	Found in a healthy dietary pattern associated with wellness.	Exposure is linked to industrial pollution and is generally considered a human health risk to be minimized.

Endocrine disruption by environmental oestrogens

The primary danger of synthetic xenoestrogens is that they can interfere with your endocrine system.

Your endocrine system is simply your body’s hormone network, responsible for controlling everything, including energy, growth, reproduction, monthly cycle, sleep, mood, and more.

This system is responsible for the production, release, transport, binding, or breakdown of hormones. Furthermore, many of the aforementioned processes follow a strict rhythm or cycle, that is, the hormones must be released at a specific period. [25]

Endocrine disruption by external oestrogens is an interference to the production, release, transport, metabolism, binding, or elimination of your body's natural oestrogen. We’ll see in more detail below what this interference looks like.

How foreign oestrogens work in the body to disrupt your endocrine system?

To understand how foreign oestrogens disrupt the system, we first need to know how and where natural oestrogen is supposed to work. Oestrogen does not just float around aimlessly; it is released to deliver messages to different parts of the body.

This message is received at the destination when the oestrogen binds to very specific “mail boxes” called oestrogen receptors. [26] These receptors are found all over the female body, including:

In your brain to help regulate body temperature, mood, sleep, libido, and even cognitive functions like memory. [27]
In the reproductive system, such as the uterus, ovaries, and breasts to regulate the menstrual cycle, support pregnancy, and maintain tissue health.
In your support structures such as bones, heart, and skin
Fat cells and liver

There are two main types of oestrogen receptors: ERα and ERβ. Think of them as two slightly different models of the receptors. Some tissues have more of one than the other, which allows oestrogen to have different effects in different parts of the body. [28]

So, when foreign oestrogens enter the body they land at the receptors. But the body did not call for oestrogen at that time, neither can the foreign oestrogen fulfil the role of the body’s own oestrogen.

Essentially, foreign oestrogens, particularly the synthetic ones, do the following:

Blocks the receptor (mailbox) from receiving natural oestrogen (letters), so your body misses out on crucial signals (information and packages) it needs to function. [29]
Mimic natural oestrogen, thereby sending fake signals or triggering actions your body did not sanction. This can cause oestrogen-related activity to happen at the wrong time or in the wrong amount. Consequently, there is excess oestrogenic signalling in the body. [29]
Some disruptors do not interact with the receptors at all. Instead, they alter the schedule of oestrogen production and breakdown, leading to higher or lower oestrogen levels than normal.
Synthetic oestrogens also accumulate in fat tissue and do not break down easily, causing long-term exposure even if you reduce intake or exposure later. [1]

The many dangers of endocrine disruption for women

Endocrine disruption has real-world consequences, particularly for women whose health is tied to the ebbs and flows of hormones like oestrogen, progesterone, and thyroid hormones.

1. Cancers of the reproductive system

Uterine and breast cancer are two oestrogen-dependent malignancies. Therefore, endocrine disrupting chemicals (EDCs) that have strong oestrogenic effects may increase the risk and progression of these cancers, since they can promote the growth of cells in tissues in these reproductive organs. [30]

2. Reproductive problems and infertility

Oestrogen is essential to reproduction, so it is only logical that interference with its activities can lead to reproductive issues and infertility, and that is exactly what the science says.

An analysis of previous studies showed that the impact of endocrine disruptors led to decreased fertilisation and pregnancy outcomes, such as decreased high-quality egg yield, higher miscarriage rates, and more preterm births. [31]

Many studies have also suggested a correlation between EDC exposure and the development of endometriosis. [32] And it has been established that women with endometriosis may experience infertility.

In the same family of conditions linked with infertility is polycystic ovary syndrome (PCOS). Research shows that women who have PCOS are also likely to have high BPA in their system. [33]

3. Pregnancy complications and early-life harms

Undependable oestrogen levels and signalling caused by xenoestrogens increase the risk of pregnancy failures and complications such as prolonged labour and even premature birth.

Furthermore, should the pregnancy proceed to term, there is a high chance that the baby is low weight and the mother, a victim of hypertensive disorders. [34]

4. Metabolic and weight issues

Many of the EDCs we have discussed also alter many of the endocrine processes that control metabolism, energy balance, and appetite. [35] For example, these chemicals affect how fatty acids are metabolised and how your body responds to glucose.

This means that even with a healthy diet and exercise, exposure to these environmental chemicals can make it harder for you to maintain a healthy weight and can predispose you to metabolic syndrome. Metabolic syndrome is a cluster of conditions that includes high blood pressure, high blood sugar, and abnormal cholesterol levels. [36]

Windows of vulnerability

This section will not be complete without talking about the windows of vulnerability. We preach vigilance at all times, but the science tells us that there are certain critical periods where your xenoestrogen and EDC spider signals should be heightened.

1. The prenatal window

For women, the prenatal period is perhaps the most critical window. Exposure to EDCs and xenoestrogens during this period is both dangerous for the mother and the developing foetus.

There is strong scientific evidence that some EDCs can pass through the placenta to the foetus. [37] This reality leads to serious impact, as the foetus is extremely sensitive to these external agents. During this period, a woman’s hormones are all over the place, making them particularly susceptible to EDCs. [38]

Some of the potential range of issues that may arise due to xenoestrogen exposure include:

Foetal growth retardation
Preeclampsia
Neurological disorders
Preterm birth
Gestational diabetes mellitus (GDM)
Predicted poor later life health outcomes
Higher risk of Type 1 diabetes mellitus in the offspring [39]

There is also a compounding layer that these issues may have cross-generational effects that are passed on to future generations. [38]

2. Infancy and early childhood

After birth, the battle continues. The baby’s brain, immune system, and metabolic systems are still maturing and being fine-tuned.

Therefore, any hormonal disruption due to EDC exposure can lead to issues like altered gut microbiota composition, leading to an increased risk of obesity, type 2 diabetes, and cardiovascular diseases later in life. [40]

It is important to stress here that breastmilk is one of the ways mothers transfer EDCs to infants, hence why it is a critical window for nursing mothers. [41]

3. The menopausal transition (Perimenopause)

The menopausal transition is another hormonally sensitive period, with natural oestrogen levels fluctuating wildly and ultimately declining. For starters, EDCs like xenoestrogens can hasten the beginning of menopause. [42]

Early onset of menopause is not a good thing, however. It has been linked to higher risk of depression, cardiovascular disease, osteoporosis, and even premature death. [43]

Furthermore, xenoestrogen binding to oestrogen receptors leads to oestrogen imbalance. Low levels of oestrogen may aggravate inflammatory reactions and autoimmune diseases common in perimenopausal women. [44]

Dietary oestrogen and their health benefits

Phytoestrogen or dietary oestrogen has been linked by extensive human and animal studies to a range of significant health benefits for women.

Beyond their role in supporting menopausal health, phytoestrogens have also been studied for their potential protective effects against hormone-related cancers, including breast and prostate cancer. Some of these benefits include:

1. Reduces hot flush frequency

Hot flushes and night sweats are common symptoms of menopause. The average middle-aged woman endures about 4 to 5 hot flushes daily with some getting as many as 20. [45]

The primary reason is because the production of oestrogen, which plays a key role in regulating body temperature, plummets during menopause.

A review of 10 studies that examined the effect of dietary oestrogen on hot flushes showed that the group that was given phytoestrogen intervention had a “significantly greater reduction in hot flush frequency” versus the group that received the control treatment. [46]

More importantly, the review indicated that there were no serious adverse effects from taking dietary oestrogen.

2. Prevention and treatment of osteoporosis

Twenty percent of women above 60 years old are affected by osteoporosis. About 50 percent of postmenopausal women will suffer osteoporosis, with many in this category going on to suffer fracture at least once. [47]

This makes osteoporosis a great concern to many women, particularly those in the postmenopausal phase. Although results vary across multiple research studies, there is “scientific evidence” that dietary oestrogens have a beneficial effect on bone health in postmenopausal women.

3. Reduced death and recurrence of breast cancer

In a large study, researchers followed 5,000 participants diagnosed with breast cancer for five years. The researchers conducted in-person interviews with living participants at 18 months, 36 months, and 60 months.

In the interviews, participants provided updates on their soy food intake. Post-study analyses led to the conclusion that soy food consumption “was significantly associated with decreased risk of death and recurrence.” [48]

And this correlation remained true, whether the participant had ER-positive or ER-negative breast cancer cells. The researchers did not notice any particular difference in results for women based on their menopausal status.

Furthermore, the scientists found that women who were in the top percentile for soy food consumption had the best outcomes.

4. Reduced depressive symptoms

A study looked at how flaxseed oil might affect mood and brain health in women with depression. The women were split into two groups. One group took 1,000 mg of flaxseed oil twice a day for 10 weeks, and the other group took a placebo (a capsule with no active ingredient).

Before and after the study, researchers measured a brain chemical called BDNF (brain-derived neurotrophic factor), and checked depression levels using a questionnaire called Beck Depression Inventory-II (BDI-II). BDNF supports brain health and mood.

The results showed that women who took flaxseed oil had a big increase in their BDNF levels and a much greater drop in depression symptoms compared to those who took the placebo. In many women, their depression symptoms were greatly reduced. [49]

5. Lowers the risk of heart disease

Did you know that the risk of suffering a heart-related disease increases during menopause? [50] As many as 30 percent of deaths in women each year are caused by cardiovascular disease. So, any help in this regard is always welcomed. [51]

And that is exactly what phytoestrogens offer. Research shows that replacing animal protein with soy protein, which contains isoflavones, a form of phytoestrogen, reduces total cholesterol, LDL cholesterol (bad cholesterol), and triglycerides. [52]

A high level of bad cholesterol in the body increases fatty buildups in your arteries, which heightens the risk of cardiovascular diseases like heart attack and stroke. [53]

6. Improved vaginal and urinary health

Due to lower levels of oestrogen in menopause, many women suffer issues like vaginal dryness, painful intercourse, urinary incontinence, and recurrent urinary tract infections.

This condition is known as urogenital atrophy or genitourinary syndrome of menopause (GSM). [54]

Studies have shown that using different types of phytoestrogens in different forms can help improve symptoms of urogenital atrophy and reduce urinary problems in women. [55]

Furthermore, many women experienced better sexual function after phytoestrogen treatment. [55]

A natural hormone replacement therapy?

So with all the benefits enumerated above, it is logical to ask if phytoestrogen can serve as a natural form of hormone replacement therapy (HRT). But first things first, let us understand what HRT is and what it seeks to achieve.

What is HRT?

HRT, also called menopausal hormone therapy (MHT), is a medical treatment prescribed by a doctor to supplement the sex hormones (oestrogen and progesterone) your body no longer produces in significant amounts after menopause.

HRT can come in various forms, such as oral pills, skin patches, gels, and vaginal creams, in different doses. Physicians tailor the type, dose, and duration depending on your symptoms, health history, and potential risks.

Who qualifies for HRT?

There is no one-size-fits-all answer, but generally, women who:

Are in the early years after menopause (often under age 60 or within 10 years of menopause onset). The risks are lower and benefits tend to be greater for women in this category. [56]
Have significant symptoms that affect daily life and have not responded well to non-hormonal strategies.
Do not have contraindications such as history of oestrogen-sensitive cancer, active liver disease, unexplained vaginal bleeding, high risk of blood clots or stroke, or untreated hormone-dependent cancers or conditions. [57]
Are willing to have periodic monitoring and reassess risk and benefit over time.

It is important to stress here that many misconceptions about HRT arose as a result of a now heavily criticised study that “HRT increased heart disease, stroke and breast cancer risks.”

Two of the major flaws of that study were examining only participants who had been on their menopausal journey for more than 10 years and limiting treatment to only one delivery method. [58]

The science has since improved. We have seen better delivery methods and clearer understanding of how HRT affects different subgroups. As noted above, HRT can be delivered through oral pills, skin patches, gels, and vaginal creams.

We say all this to highlight that it is imperative to start early and ensure treatment is tailor-made if you are considering HRT. That is the only way to enjoy the maximum benefit.

Can phytoestrogen substitute for medical HRT?

According to the 2022 Hormone Therapy Position Statement from The North American Menopause Society (NAMS), HRT remains the “most effective treatment” against the leading menopausal symptoms. [59]

This statement remains the gold standard in the treatment of menopause-related symptoms. Particularly for women below 60 and less than 10 years post-menopause, the body of evidence suggests that phytoestrogen may not be a perfect substitute for medical HRT.

Two primary reasons phytoestrogens cannot be considered a direct substitute for medical MHT include:

1. Potency

Phytoestrogens have a much weaker oestrogenic effect, estimated to be hundreds or even thousands of times weaker than the body's natural estradiol. [60] Therefore, they are not potent enough to effectively treat moderate to severe symptoms and prevent bone loss.

2. Predictability

MHT comes in precise doses agreed between doctor and patient using shared decision-making. This makes treatment more predictable and allows personalisation. The effect of phytoestrogens can be less predictable.

Their absorption and conversion into active forms can vary significantly from person to person based on factors like gut health and quantity consumed. [6]

Despite this, HRT is not for everyone. Doctors will weigh the benefits versus the increased cancer risks and consider each woman’s personal and family medical history.

Therefore, for women who do not qualify for HRT, or who are much older and face increased contraindication risk, phytoestrogen supplements may offer supportive benefits without adverse health effects.

Takeaway: Empower your health by understanding the oestrogens around you

The most crucial lesson from this guide is understanding that not all external oestrogens are created equal. Xenoestrogens offer only one path, a path of silently disrupting your body’s natural hormonal rhythm.

On the other hand, phytoestrogens are more of a natural ally found in plants. Your daily choices can help protect and balance your hormones.

Your first line of defence is to reduce your exposure to harmful synthetic xenoestrogens and other EDCs. Think of this as minimising hormonal noise, so your body's natural signals can be heard clearly and utilised properly.

Increasing your phytoestrogen intake through foods like flaxseeds or soy can help your hormones find their natural rhythm again.