Women in menopause who are desperate to relieve hot flashes and other vasomotor symptoms are turning to a protein powerhouse that seems to have taken over every aisle of the grocery store in recent years.
“Soy isn’t a magic fix, but it can be part of a healthy, balanced approach,” says Catherine Daniel, DO, OB-GYN on the medical staff at Methodist Dallas Medical Center.
Products from tofu and edamame to flour and milk alternatives have proliferated in recent decades, alongside claims that soy can improve heart health, lower cholesterol, and even help ward off cancer and osteoporosis.
“Even if it doesn’t eliminate your menopause symptoms, soy protein has many benefits,” Dr. Daniel says, “and incorporating it alongside other nutritious foods supports overall health in this new stage of life.”
WHY SOY CAN HELP
Soybeans contain natural compounds called phytoestrogens, which act like estrogen in the body. The compounds are also found in nuts, flaxseed, and other legumes, such as lentils and chickpeas.
“The phytoestrogen in soy is called isoflavone, and it’s converted in the gut into something called s-equol,” Dr. Daniel explains. “That’s the part that can mimic estrogen. But not everyone can make that conversion. Only about two-thirds of people can, and it varies by ethnicity.”
While studies suggest consuming soy may ease menopause symptoms like hot flashes and vaginal dryness, research is still evolving.
“Soy products are overall a very safe option to explore,” Dr. Daniel says, “especially for women who can’t or choose not to take hormones.”
Eating soy regularly may also support bone density, especially important for aging women at growing risk of osteoporosis. It could also lower LDL cholesterol, the “bad” kind.
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LIFESTYLE CHANGES
Diet plays a significant role in menopause symptom management, Dr. Daniel says, and avoiding processed foods may be just as important as promoting healthy whole foods.
“We know that diets high in fat and sugar are associated with more frequent hot flashes,” she says. “On the other hand, a Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, is linked to fewer symptoms.”
Combining that eating pattern with regular exercise and moderate soy intake can support cognitive health and overall well-being.
PRACTICE PATIENCE
To see the benefits from a new diet, it’s important to stay consistent and be patient.
“It usually takes at least six weeks of daily soy intake to notice a difference, and up to 12 weeks or more for the full effect,” Dr. Daniel says.
She recommends two to three servings a day of the following:
- A cup of soy milk or a soy smoothie in the morning
- An afternoon snack of edamame (young green soybeans still in their pods)
- Tofu or tempeh in a stir-fry for dinner
“It’s important to pick soy products that taste good to you,” Dr. Daniel adds. “A big dietary change won’t stick if you don’t enjoy it.”
RISKY SUPPLEMENTS
Soy is safe for most women, Dr. Daniel says, but she warns that high-dose soy supplements have some associated risks.
“There’s a misconception that soy protein increases breast cancer risk,” she says. “Still, if you have a history of estrogen-sensitive cancers, talk to your doctor before significantly increasing your soy intake.”
Women with soy allergies, thyroid conditions, or celiac disease should also be cautious and check ingredient labels. Some soy sauces and processed foods may contain gluten.
Menopause management isn’t one-size-fits-all, so it’s wise to consult a doctor before making any major changes to diet or lifestyle.
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