Nutrition in the News: Plant based soy rich diet may help prevent hot flushes

Nutrition in the News: Plant based soy rich diet may help prevent hot flushes

This is the finding of a new study published October 2022 by the North American Menopause Society, albeit in a small study of just 84 post-menopausal women.

Those that followed the special diet over 12 weeks reported a decrease in moderate to severe hot flashes by 88% compared to a 34% reduction in the control group.

Hot flashes can cause severe discomfort and embarrassment and many women struggle to find relief, so these results are encouraging. Let’s explore why the diet was so beneficial to these women.

The Study

Nutrition in the News: Plant based soy rich diet may help prevent hot flushes

Women aged 40-65 who experienced at least two moderate to severe hot flashes every day were chosen for the study. It was a small scale study of just 84 women.

It divided these women into two dietary groups. The “intervention” group followed a low-fat vegan diet containing 86g of soya every day. The requirement was to minimise the use of nuts, avocados and oils, without specifying what amounts could be eaten. No other dietary advice was given, and there was no obligation to eat any other specific foods other than the soya that was provided to each participant.

The control group were asked to continue their own current diets.

Both groups took a 100mcg B12 supplement. I assume this is because those in the vegan group would ingest very low levels, as it is mainly found in animal foods.

Both groups continued their current exercise and lifestyle habits.

The Findings

59% of those following the vegan diet experienced a complete cessation of hot flashes. Overall, there was an 84% reduction in the severity and frequency of hot flashes.

The importance of phytoestrogens

It is well known that in traditional Far Eastern cultures (Japan and China), the incidence of menopausal symptoms like hot flashes is very low. These diets are rich in soya- but of the fermented kind – not unfermented, as typically eaten in the Western world.

One study has already reported that as the Japanese diet changed during the later part of the 20^th Century, with the introduction of more western style foods and a reduction in more traditional foods, the incidence of hot flashes increased from approximately 15% to more than 40% of menopausal women.

https://journals.lww.com/menopausejournal/Abstract/2005/12030/Vasomotor_symptom_prevalence_and_language_of.5.aspx

Soya is known to act as a phytoestrogen. This literally means “plant based oestrogen” and mimics natural human oestrogen in the body.

Hormones act as a lock and key

Human cells have receptors to allow specific hormones to “lock” into place and exert their influence and action in the cell. Each hormone requires a different type of receptor, otherwise it won’t fit into place.

So soya- acting as phytoestrogen- has the same make-up to lock onto the oestrogen receptors in the human body. They mimic natural oestrogen, providing a weaker but noticeable influence in the cells that require oestrogen.

Since hot flashes are a direct result of the significant loss of female hormones, most notably oestrogen, it is thought that phytoestrogen rich foods can help ease the transition through the menopause and reduce menopausal symptoms.

What about low fat? I thought you said fats were important to the menopausal diet?

I still do stick by my previous explanations about fats in the diet, not just for weight control for menopausal women, but for many other health benefits. And these fats should be nuts, seeds, olive oil, olives, oily fish and avocados. Some animal fat (saturated) is OK in small amounts.

I don’t believe that reducing these fats were the reason for the reduction in hot flashes. I believe it was due to the influence of soya.

Surely the higher plant based diet was important?

A high plant based (not necessarily) vegan diet is very important. Other plant foods have oestrogenic properties; and you’ll notice that quite a few of these are “higher fat” foods, like nuts and seeds:
Flaxseed (best eaten milled), Sesame Seeds, Chickpeas and Hummus, Lentils and peas, Oats, Garlic, Cruciferous vegetables: Cauliflower, broccoli, Brussels sprouts, and cabbage, Celery, Alfalfa sprouts and other sprouted foods, Sunflower seeds and Almonds.

And vegetables are important for fibre, prebiotic properties (feeding beneficial gut bacteria), antioxidant properties and many other health giving reasons.

Overall Recommendations

Eating soya- especially the fermented types found in traditional cultures like natto, miso and tempeh as a replacement protein foods for some meals every week is an excellent approach to take. Include a selection of other phytoestrogen rich foods every day. Aim to have a “plant based” diet, but it does not have to be at the exclusion of animal products. And do not exclude fats. Aim to eat the fats described above.

Need help or advice? Book a free Discovery Call

If you suffer any symptoms you can’t resolve or you are unsure about your diet and health, why not book a free discovery call? Simply visit www.peytonprinciples.com, or email caroline@peytonprinciples.com

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Again, thanks for reading.

Keep your eye out for more articles and Peyton Principles in the media.

Caroline

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver well-being in the workplace workshops.