Hello everyone! In today's episode, we delved into the top 10 foods that can help manage symptoms of perimenopause and menopause. As a board-certified family and lifestyle medicine physician specializing in plant-based nutrition, I, Dr. Laurie Marbas, shared insights on how specific plant foods can alleviate some of the challenging symptoms associated with these life stages. Key Points Discussed: Soy Products: Soy contains isoflavones, which are phytoestrogens that mimic estrogen in the body, helping to balance hormones and reduce menopausal symptoms like hot flashes and vaginal dryness. Flax Seeds: Rich in lignans and omega-3 fatty acids, flax seeds can help balance hormone levels and improve menopausal symptoms, including hot flashes. Leafy Greens: High in calcium, vitamin K, and magnesium, leafy greens support bone health, muscle function, and overall energy levels. Nuts and Seeds: These provide healthy fats and magnesium, which are crucial for heart health, hormone production, and overall energy levels. Whole Grains: Packed with fiber and B vitamins, whole grains help regulate blood sugar levels, support digestive health, and aid in weight management. Berries: High in antioxidants and vitamins C and E, berries protect against oxidative stress and support skin health and cognitive function. Legumes: A great source of protein, fiber, and iron, legumes help maintain muscle mass and reduce the risk of metabolic syndrome. Cruciferous Vegetables: These vegetables aid in hormone metabolism, detoxification, and provide fiber and vitamins that help reduce the risk of certain cancers. Avocados: Rich in monounsaturated fats, potassium, and fiber, avocados support heart health and hormone balance. Herbal Teas: Herbal teas like red clover and chamomile can alleviate menopausal symptoms such as hot flashes and insomnia. I emphasized the importance of incorporating these foods into your diet on a weekly basis to potentially see improvements in menopausal symptoms. Remember, a plant-predominant diet rich in fiber and phytochemicals can significantly contribute to overall health and well-being. Thank you for tuning in! I appreciate your support and hope you found this information helpful. Sending you joy, love, peace, and gratitude. Stay cool and have a beautiful day! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen