Although it is a natural part of a woman's life, the menopause, which occurs when the ovaries produce less and less oestrogen, can be a time of confusion and mixed emotions.

At the milder end of the spectrum, the symptoms will be tiredness and headaches; at worst they can cause depression, inability to cope and prolonged night sweats - sometimes for several years.

Lack of oestrogen has a far-reaching effect on the bones, heart and blood vessels; and may even cause osteoporosis. It can also make it difficult for some women to control their weight as the associated mood swings and loss of concentration often hinders their enthusiasm for exercise.

Hormone Replacement Therapy (HRT) is one way of treating symptoms and providing health benefits, although it is not suitable for every woman and its adverse effects have been much publicised this past year.

Phytoestrogens are chemicals found in some plants and are similar in structure to oestrogen. Research has shown that eating a diet rich in phytoestrogens can alleviate menopausal symptoms such as hot flushes and may help to prevent the development of breast cancer, osteoporosis and heart disease. One of the richest sources of hytoestrogens is soya (including tofu, soya milk and soya yogurt). They are also found in linseeds (flax), beans, chickpeas, peas, lentils, blackberries, gooseberries and rye.

The average intake of phytoestrogens in a Western woman's diet is around 1-2mg per day, whereas in Japan and other Eastern countries (where they suffer far fewer menopausal symptoms), women eat 50-100mg per day.

The box gives an idea of the phytoestrogen content of several foods, many of which are also a valuable source of protein, dietary fibre and vitamins and minerals. Around 45mg per day is considered to be enough to have a beneficial effect, although if you are taking thyroxine it would be a good idea to consult your GP for advice as to the amount you should include in your diet.

A recently published book, The Natural Menopause Cookbook, contains some useful information and advice, as well as over 70 recipes that will inspire you to get the best benefits from what you eat.

There are chapters on health-boosting breakfasts, light bites, main courses, vegetarian dishes, desserts and baking. The last one includes a recipe for Miracle Bread, which, as it contains soya flour, flax seed oil and a wealth of seeds, is bursting with phytoestrogens and is the perfect accompaniment for many of the other dishes in the book.

Taking control of troublesome symptoms before they take control of you is the key message. Changing your diet and adjusting what you eat, to include foods with naturally occurring phytoestrogens, rather than taking supplements, is the most effective, and healthiest, way of managing the menopause.

PHYTOESTROGEN-RICH CHOICES

Food Phytoestrogens per 100g

Tofu 13.5-67mg

Linseeds (flax) 60-370mg

Soya beans 37mg

Soya flour 131-198mg

Soya milk 5-10mg

Soya cheese 6-31mg

Blackberries 4mg

Gooseberries 3mg

Peas, lentils split peas 3.28mg

Currants and raisins 2mg

Brown rice 0.3mg

DAILY INTAKE OF PHYTOESTROGENS

Eating the following each day gives 45mg:

• Two slices of a soya or linseed bread;
• One serving of a phyto-rich muesli;
• Soya milk in tea or coffee or made into a fruit smoothie.

The Natural Menopause Cookbook, by Angie Jefferson and Fiona Hunter, is published by Hamlyn.