Guess what I found out about hot flashes and soy consumption? I was wondering if there's no word for hot flash in Japanese because of soy? Well, turns out, around 80 percent of women going through menopause prefer natural methods to tackle symptoms, and soy is a big hit.
So, here's the scoop: Soy milk might have more isoflavones than regular soy foods. They did a cool study where they compared soy milk to other types like dairy or plant-based. Surprisingly, soy milk seems to be linked to fewer hot flashes and night sweats, while skim milk might make menopausal symptoms worse. But here's the twist - when they really put them to the test, there wasn't a clear winner. Still, studies show that soy can reduce hot flashes and other symptoms by a significant amount.
To make sure it's not just a placebo effect, they did some experiments where they took out soy's magic isoflavones and put them in capsules. The result? About two servings of soy a day in capsule form reduced hot flashes by 20 percent more than a placebo. Not bad, right? And it's not just hot flashes – soy seems to help with other menopausal issues like vaginal dryness, bone loss, memory, and even depression.
They even compared soy to hormone therapy, and in some cases, soy was just as good at reducing symptoms. The best part? Soy doesn't come with the same risks as hormones, like cancer and clots.
Experts even say soy can be a top choice for treating menopausal symptoms. One tasty option is soy nuts – they did a study and found a 50 percent reduction in hot flashes with just half a cup a day. But watch out for those roasted soy nuts; they can form some weird compounds. Edamame or canned soybeans might be a safer bet.
And get this – if you're into plant-based eating and add soybeans to the mix, you could cut down on serious hot flashes by a whopping 84 to 88 percent in just twelve weeks. Most people in the plant-based group were practically hot flash-free, compared to the control group where 95 percent were still dealing with it.
So, thinking of adding more soy to your diet? It seems like a pretty cool way to tackle those pesky menopausal symptoms.
Here are some recipes you can try this week
Spicy Soy Chickpea Tacos Recipe.pdf