A new study has connected dietary changes to the improved symptoms of menopause. Researchers discovered a vegan diet rich in soy reduces the number of vasomotor symptoms, including hot flashes, for menopausal women.
The research was published by the North American Menopause Society in the journal Menopause.
The study divided up postmenopausal women who experience two or more hot flashes a day into two groups. The intervention group consumed a low-fat, plant-based diet. The daily diet also included a half-cup of soybeans added to a soup or a salad.
Meanwhile, the control group kept their regular eating habits for 12 weeks.
Researchers recorded the frequency and severity of physical, vasomotor, psychosocial, and sexual symptoms.
‘Game changer for women’
The study found that a vegan diet rich in soy reduced moderate-to-severe hot flashes by 84 percent – from around five a day to less than one per day.
Nearly 60 percent of women found that their moderate-to-severe hot flashes completely disappeared over the 12-week study period. And all types of hot flashes decreased by 79 percent.
Neal Barnard, President of the Physicians Committee and adjunct professor at the George Washington University School of Medicine, led the study.
He said: “This is a game changer for women aged 45 and over, most of whom we now know can get prompt relief from the most severe and troubling menopause symptoms without drugs.”
Participants also reported improvements in their mood, sleep, and energy levels. Several individuals also said their digestion improved and they lost weight.
Study author Hana Kahleova is the Director of Clinical Research for the Physicians Committee. She said: “Previous studies have shown that soy could be beneficial, so we decided to put a diet change to the test
“We believe that the combination is what is important. By the end of the study, the majority of women on a plant-based diet rich in soy reported that they no longer experienced moderate-to-extreme hot flashes at all and that they experienced significant improvements in their quality of life.”
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Interesting read but I wonder what role the absence of hormone-fed dairy products also plays? I was a vegetarian for a year when the menopause hit 2yrs ago with many of the usual symptoms, the worst being an aching back and sleepless nights. I got most of my protein form dairy foods. Six months ago I changed to a plant-based diet and within a matter of weeks found I was sleeping normally again (what bliss) and the aches have gone. I still get the odd hot flush but generally I feel great and full of beans. Thing is, I don’t eat soya (don’t like it much) so I’m certain there’s another reason for the improvement. I personally put it down to no longer subjecting my body to dietary hormones . Anyone else had this experience?
I am also on a plant-based diet and also do not eat soy, milk, eggs or any meat proteins. the biggest change is regular sleep. Prior to the healthly diet change I at most slept 3- 5 hours. I would wake up at 1 am or 3 am and could not fall asleep until 6. Now we eat a huge variety of whole grains, legumes of many kinds, a salad most days and a variety of vegetables. If oil is needed, however minimal, we use canola oil Two weeks after starting the diet I started sleeping through the night. We have been on the diet for 9 months and I still sleep through the night 7 to 8 hours straight. It is indeed bliss. I can’t remember the last time I had a hot flash. Prior to starting the plant-based diet I was having hot flashes twice a day at times. It’s nice not to have them. I heard some plants have natural estrogens, but I also agree with the idea of less hormone impact from meats. Peas, brown rice, chia seeds and many berries reduce inflammation. I drink a smoothy and mild swelling in my hands goes away.
I have just started perimenopause, really bad hot flushes and weird periods and adenomyosis fibroids and not sleeping I notice Mon – Friday I eat vegan completely I feel great as soon as I socialise at the weekend’s wine cheese meat I feel terrible hot flashes are bad. So Vegan diet definitely works wonders
I am 43 and was struggling with Menopause symptoms weight gain, Hot Flushes, headaches, sore boobs, brain fog, anxiety, low sex drive. I was put on a waiting list for a referral to menopause clinic but it was an 8 month wait. I decided to try a plant based diet in desperation, I have been on it for 2.5 weeks so far and the difference is amazing I’ve had a non existent period and no headaches or hot flushes hopefully I can lose some weight round my Tummy too :). I feel so much better