Phytoestrogen is divided into three categories: isoflavonoids, coumestans and lignans.

Isoflavonoids

Soy beans and soy food products are the highest source of isoflavonoids. Other beans and legumes such as kidney, red, mung, pinto, small white and navy beans are also excellent sources of isoflavonoids.

Lignans

Lignans are usually found in foods that also have a lot fiber, such as seeds. Flaxseeds are the best source of lignans while other seeds such as poppy, sesame and sunflower are also high in lignans.

Other sources of lignans include:

• Raisins
• Apricots – among fruit, this is the best source
• Cherries
• Grapefruit
• Mandarin
• Kiwi
• Plums
• Pears
• Peaches
• Oranges
• Strawberries
• Brussel sprouts
• Onions
• French beans
• Red and green peppers
• Tomatoes
• Cabbage
• Cucumbers
• Broccoli
• Kale
• Leeks – among vegetables, this is the best source
• Garlic
• Cauliflower
• Carrots
• Spinach
• Tomato paste
• Chocolate
• Tofu
• Whole grains
• Products made with wheat and rye flours
• White rice

Coumestan

Split peas and lima beans are good sources of coumestan, but the best source is clover and alfalfa sprouts.

Black cohosh was used in Native American medical treatments and it was also used since the mid 1800s in home treatments. It’s a member of the buttercup family and not related at all to blue cohosh or white cohosh, which may be potentially dangerous. The roots and stems are used either fresh or dried and can be used in teas, capsules, pills or tinctures which are alcohol based drinks were the herbs are soaked in the alcohol over a period of time to infuse the alcohol with the herb.

Historic Uses of Black Cohosh

In the past, black cohosh has been used for the following treatments:

• A topical treatment for bug repellant to a treatment
• Wart removal
• Acne
• Menopause symptoms such as hot flashes
• Menstrual pain
• Inducing labor
• Rheumatism
• Anxiety
• Fever
• Sore throat
• Cough
• Osteoporosis
• Some old legends suggest that it was even effective on rattlesnake bites

Modern Usage of Black Cohosh

Most of these historical uses for black cohosh have fallen by the wayside, but black cohosh still remains popular as a menopause treatment.

Does Black Cohosh Work on Menopause?

Well, the verdict isn’t in yet. Of course some women take black cohosh for menopause symptoms and swear by its benefits, but from a scientific point of view, the results are inconclusive at this point.

According to the National Center for Complementary and Alternative Medicine (NCCAM), an organization dedicated in part to the scientific testing of complementary and alternative treatment methods as well as educating the public about these options they have determined the following about black cohosh:

• Studies on black cohosh show mixed results.
• Results of testing on black cohosh for menopause symptoms are mixed and inconclusive.
• Most of the studies on black cohosh have been less than 6 months in length, so the long term safety of black cohosh usage is unknown at this time.
• A study funded by the NCCAM testing both black cohosh alone and black cohosh with other natural ingredients showed no results relieving hot flashes or night sweats in perimenopausal or postmenopausal women.
• There isn’t enough reliable information to verify that black cohosh has any reliable medical benefits.

Potential Side Effects and Contraindications

• Some people may experience stomach problems, headaches or rash.
• There is the possibility of interactions with other medications.
• People with liver disorders should not use black cohosh.
• Anyone who experiences any indication of potential liver problems such as stomach pain, jaundice (yellowing of the skin and eyes) or dark urine should not use black cohosh.
• It’s not recommended for pregnant or nursing women.
• It’s also not recommended for women who have conditions that may be hormone sensitive such as breast cancer, ovarian cancer, uterine cancer, endometriosis and fibroids.
• It’s not recommended for people who have had kidney transplants. Although the risks aren’t fully understood at this time, black cohosh, when taken in products also containing alfalfa, has been linked to kidney transplant rejection.
• People with Protein S deficiency should not use black cohosh, because people with this deficiency have an increased risk of developing blood clots and black cohosh may increase this risk.

The risks of drug interactions and minor side effects are considered to be minimal, but all potential risks need to be considered. In 2008, the Dietary Supplement Expert Committee reversed its 2002 decision that black cohosh products did not need to be labeled with a warning label, even though their comparison study revealed no definitive results and it’s still not fully understood how black cohosh may impact liver disease, or even if it does.

The technique is very simple and easy to follow. It should be done when sitting comfortably in a calm relaxing environment for 15 minutes twice a day, set a timer so that you won’t get distracted thinking about the time.

Breath in slowly for a count of 5 seconds expanding the diaphragm, then exhale slowly for a count of 5 seconds. Practice keeping your mind and body still and focus on your breathing.