Menopause is the natural stage in a woman’s life, but with it comes a variety of symptoms, from hot flashes to mood swings and even sleep disturbances. And because many women are trying to find relief from such symptoms, many of them go to ‘natural methods’, one of the most popular being soy. Soy products like tofu, soy milk, and soy chunks are commonly praised for easing menopausal symptoms. But does soy help? We dive deep into this article into scientific evidence that relates soy to menopause.
Can soy reduce hot flashes in menopausal women?
Probably one of the most famous symptoms of menopause is hot flashes. Menopausal women will feel an intense feeling of heat, which is followed by sweating and discomfort. It does interfere with daily activities and sleep. So it has become a natural thing that many look toward soy.
There are many studies on the efficacy of soy isoflavones in decreasing the severity and frequency of hot flashes. The overall evidence seems mixed but promising. A number of clinical trials have suggested that the intake of soy might lead to a decrease in hot flashes. A review of studies published in Menopause concluded that soy isoflavones may modestly reduce the frequency and intensity of hot flashes.
Studies even from 1998 concluded that soy was significantly more effective in reducing the average number of hot flashes per 24 hours after 4, 8, and 12 weeks of treatment. Specifically, women taking soy experienced a 26% reduction by week 3 and a 33% reduction by week 4. By week 12, the subjects on soy had a reduction of 45% in their hot flushes.
A 2023 study demonstrated that a plant-based diet, along with reducing oil consumption and soybean intake, was able to significantly decrease the occurrence and intensity of postmenopausal hot flashes and associated symptoms.
However, one review study published in 2015 reported that, from a total of 55 studies, 16 studies in soy isoflavone studies were included, based on about 1,710 participants. The result showed mean effect values with the placebo group at 65 and the soy isoflavone group with a value of 66. This means that the impact of soy isoflavones on menopausal hot flashes is rather mild and slow.
So it means that soy does work for women dealing with hot flushes but the result is gradual, not immediate.
Can soy improve mood and mental well-being during menopause?
Maybe to a certain extent. This experience is physical and emotional. In many women, menopause leads to increased sensations of anxiety, depression, or irritability. Most attribute these to hormonal imbalances, especially a decrease in estrogen.
This is because the activity of mood by soy is due to the phytoestrogen content. As mentioned above, it is assumed that the compounds might act as an estrogen that contributes to the better management of mood swings.
However, some studies showed that soy has a certain effect on improving mood, especially in women who are experiencing menopause. According to an article published in The Journal of Nutrition, it showed that women consuming soy isoflavones were less depressed. Moreover, they had a stable mood compared to those who did not take the isoflavones.
Does soy help with sleep problems during menopause?
Sleep disturbances are a common complaint during menopause. Women frequently complain of insomnia, night sweats, or waking up unrested. Poor sleep will make other symptoms of menopause worse, including mood swings and fatigue. Therefore, it is not surprising that women seek natural management such as soy to help them sleep.
There is some indication that soy may assist with disturbances of sleep, especially from hot flashes and night sweats. A study in the Menopause journal indicated women who used soy isoflavones experienced less sleep disturbance than those who did not.
Soy is thought to help improve sleep by regulating hormonal fluctuations. By stabilising estrogen levels with phytoestrogens, soy may reduce night sweats. Consecutively, help the body regulate temperature more effectively during sleep. This, in turn, could lead to more restful nights.
Are there any risks or side effects of soy during menopause?
Although soy is deemed safe for most people, there are some potential risks and side effects that are worth noting, especially in large quantities.
One of the issues with soy, however, is that it contains substances called phytoestrogens, although they are different from estradiol. Women diagnosed with hormone-related conditions or diseases, for example, breast cancer, need to visit a doctor first before an increase in soy consumption is done since some studies may suggest very high levels of phytoestrogens that may affect estrogen receptor activity.
Also, soy may affect some individuals with digestion. As it contains compounds which could result in bloating, gas, or discomfort when taken by sensitive stomachs.
Soy may also interact with various medications, such as blood thinners or thyroid medication. Hence, it’s recommended to consult a healthcare professional if taking prescription drugs.
Conclusion
Soy, particularly its isoflavones, has shown promise in helping alleviate some menopause symptoms, such as hot flashes, mood swings, and sleep disturbances. While the evidence is mixed, many women report experiencing some benefits from incorporating soy into their diet. However, it’s important to remember that soy is not a cure-all, and its effectiveness varies between individuals.
If you’re considering adding more soy to your diet to manage menopause symptoms, it’s wise to start slowly and consult your doctor, especially if you have any underlying health concerns. As always, a balanced diet, regular exercise, and managing stress are crucial for overall well-being during menopause.
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