Are you taking HRT, Reader? Do you want to take it? Are you a candidate to take it?

Just curious while I'm considering my life choices.

Menopause is having a moment in the media these days. Thank goodness the silence is finally breaking on this very normal season of life for anyone born with ovaries.

Our grandmothers and moms weren’t as lucky – stuck in cultural narratives centered on jokes, shame, and a “just deal with it, you’re being too sensitive” attitude.

But what’s missing from today's conversation is how to deal with menopause symptoms without immediately jumping to hormone replacement therapy (HRT).

Many of us experience common symptoms of the menopause transition, but we don’t have to use the same tools to survive.

Your individual experience matters. You are the expert of your body!

BTS. I have a lot of breast cancer in my immediate family.

I lead a fairly healthy lifestyle—yes, I still eat cookies and chocolate daily— but the genetic cards are still stacked against me.

Will I take HRT to manage my increasing list of perimenopause symptoms?

For the past 2 years, I supported women through the menopause transition as a part of the dietitian team at an online women's health clinic.

I witnessed the vast array of experiences with HRT – the good (better sleep, less meno-rage, more energy), bad (irregular bleeding, breast tenderness), and the ugly (rapid weight gain). "Ugly" is the patient's word choice, not mine.

I soaked up as many evidence-based recommendations regarding HRT from the OB-GYN team.

Including the updated science on the risks of developing breast cancer with HRT. And I’m still not convinced it’s the option for me.

Instead, I'm taking the food-first approach for now - adding more phytoestrogen-rich foods to my meals and snacks.

Foods like tofu, edamame, soy milk, beans and lentils, and flaxseeds are nutrition powerhouses for protein, fiber, and healthy fats.

They may also help reduce common symptoms of perimenopause/menopause, like night sweats, irregular moods, and brain fog.

Whether you're on HRT, thinking about HRT, or considering your life choices, read this week's blog post on how to add more phytoestrogens to your diet.

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Bonus Recipe

If you're a tofu skeptic, try this hack to create crispy tofu that will easily soak up and sauce or marinade you put with it. The Bike Guy calls it "Bitch'n Thai Tofu."

Serves 2-4

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Bitchn' Thai Tofu

1 package extra firm tofu, pressed dry (or previously frozen for best results!)

2 Tb fresh lemon juice

4 Tb Olive oil

1 Tb dark maple syrup

1 tsp red curry paste

1 Tb Garliki Fermented Culinary Paste original flavor ( or use 3 cloves of fresh garlic, crushed)

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In a REALLY hot skillet (we're talking smoking hot, a drop of water should bounce off the bottom of the pan), dry sear the tofu on both sides. Use a cast-iron lid or another heavy pot to press the water out of the tofu.

While the tofu is searing, combine the remaining ingredients in a medium bowl or measuring cup. Whisk to combine.

Once the tofu has been seared on both sides, remove it from the skillet and cut it into strips.

Place strips in a shallow dish, and pour marinade over the tofu strips. Toss to combine.

Use the strips in wraps, on top of grain and greens bowls, or as a quick snack right from the container!

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Hope you have a delicious weekend savoring food and your body!

Amanda

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PS: Menopause is having a moment in the media. What's missing from the conversation is how to deal with symptoms using phytoestrogen-rich foods. Read this week's blog post for ways to add phytoestrogen-rich foods to your meals and snacks.