Menopause Diet: Foods to Eat for Fewer Hot Flashes

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Highlights:

• Hot flashes can be a common discomfort during menopause but there is new hope
• A low-fat, plant-based diet, rich in soy products is as effective as hormone replacement therapy
• Still, more research is needed to understand the role of diet on hot flashes and other menopause-related symptoms

Making changes in diet during menopause could be as effective as hormone replacement therapy for treating hot flashes without associated side effects, according to a new study published in the journal Menopause by the North American Menopause Society.

In the study, participants who adhered strictly to a plant-based diet rich in soy saw an 88% reduction in their symptoms compared to a 70-90% reduction in hot flashes caused due to hormone replacement therapy. In addition to this, participants also lost total weight by 8 pounds on average over 12 weeks (1^✔).

‘A low-fat, plant-based diet with emphasizes on soy products may help ease symptoms such as hot flashes, associated with menopause and lead to weight loss.’

"Our results mirror the diets of places in the world, like pre-Westernized Japan and the modern-day Yucat�n Peninsula, where a low-fat, plant-based diet including soybeans is more prevalent and where postmenopausa women experience fewer symptoms," said lead researcher Dr. Neal Barnard, adjunct professor at the George Washington University School of Medicine, US.

Hot Flashes Treatment with Plant-Based Diet

For the study, researchers followed 84 postmenopausal participants experiencing two or more hot flashes per day for 12 weeks. They adhered to a plant-based diet rich in soy products by incorporating the following changes such as avoidance of animal products, reduction in overall fat intake, and addition of a daily serving of soybeans.

Even though there is a reduction in hot flashes, researchers did not fully understand why this particular dietary protocol was so effective. They did confirm that combining each of the three elements listed above was key to reducing hot flash symptoms.

They also noted that in the study, participants with fewer hot flashes ate significantly less fat and more fiber, and they achieved this in just 12 weeks on a vegan diet that emphasized soy. The study neither proved nor disproved that eating meat causes hot flashes, but rather that a low-fat, plant-based diet, rich in soy foods reduced hot flashes and contributed to weight loss.

Dietary Changes and Menopause: What Needs to be Done

Women experiencing hot flashes feel that it disrupts their sleep causes irritability, and result in profuse sweating at work. Therefore, experts' recommendations for reducing hot flashes with diet include the following dietary changes:

• Increasing intake of whole soy foods
• Increasing consumption of fermented soy products
• Limiting processed foods
• Reducing alcohol, caffeine, and sugar

Hot flashes that occur during menopause may alter blood vessel function in some individuals. This is one of the reasons why postmenopausal women are often more at risk for heart disease than premenopausal women (2^✔).

Therefore, avoiding foods that are associated with worsening blood vessel health is often recommended. Foods rich inisoflavones , such as whole soy, may also be helpful for blood vessel health.

Although the new study suggests that a plant-based diet may reduce hot flashes, this doesn't mean that animal products should be avoided entirely. Lean meat can be a rich source of protein, vitamins, and minerals.

At the same time, not every meal needs to feature meat, either, and increasing your intake of plant-based foods can offer several health benefits.

Eat More Vegetables and Less Fat to Reduce Hot Flashes

There are simple ways to make adjustments to your diet to promote well-being and potentially ease your menopause symptoms. Healthy dietary changes may help improve hormone fluctuations, cholesterol levels, sleep, and bone health.

Work toward swapping animal protein with plant-based protein by assessing how many servings of fruits and vegetables you're getting in your diet and increasing it if you eat less than 7 handfuls a day (3^✔).

Rich in estrogen, consuming soy could help reduce hot flashes, so opt for soy foods that are minimally processed whenever possible. Soy milk and soya nuts are great options to get a serving of soy into your diet.

Despite the positive findings, however, larger studies are still needed to determine whether this dietary protocol could be considered a first-line treatment or a substitute for hormone replacement therapy.

Anyone can benefit from eating a more plant-based diet but it is a good idea to consult with your doctor or a registered dietitian before making any significant changes to your diet.

References:

1. A dietary intervention for vasomotor symptoms of menopause: a randomized, controlled trial - (https:journals.lww.com/menopausejournal/Fulltext/9900/A_dietary_intervention_for_vasomotor_symptoms_of.83.aspx)
2. Effect of Soy Isoflavone on Hot Flushes, Endometrial Thickness, and Breast Clinical as well as Sonographic Features - (https:www.ncbi.nlm.nih.gov/pmc/articles/PMC5971175/)
3. Plant-based diets - (https:www.nutrition.org.uk/putting-it-into-practice/plant-based-diets/plant-based-diets/)

Source: Medindia

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