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Diet and Menopause
Diet and Hot Flashes
Vasomotor disturbances are among the most common symptoms during the menopausal transition and may include hot flashes, night sweats, palpitations and dizziness. During perimenopause, the ovaries gradually slow down their functions and egg production. There is a decrease in estrogen secretion, which can lead to the onset of symptoms. Vasomotor symptoms are generally more pronounced during the first four to seven years, but can persist for more than a decade.
Several factors can help alleviate vasomotor symptoms, including:
- Regular physical activity
- Reducing the consumption of alcohol, caffeinated beverages and spicy foods
- Eating foods rich in phytoestrogens such as soy and ground flaxseeds
Phytoestrogens are compounds found in plants, isoflavones being the best known. They can help regulate estrogen levels and thus reduce vasomotor disorders. Studies suggest that consuming 20 to 80 mg of isoflavones per day can help reduce the frequency and severity of hot flashes. Isoflavones are found primarily in soy based foods. Here are the main sources:
| Food | Standard serving size | Isoflavones (mg) |
|---|---|---|
| Tofu, extra firm | 150 g | 70 |
| Natto | 85 g (1/2 cup) | 70 |
| Soybeans, boiled | 125 ml (1/2 cup) | 55 |
| Tempeh, cooked | 150 g | 50 |
| Soybeans, roasted | 30 g (1/4 cup) | 40 |
| Tofu, soft | 85 g | 20 |
| Edamames, shelled | 125 ml (1/2 cup) | 16 |
| Soymilk | 250 ml (1 cup) | 6 |
Genistein is the most important type of isoflavone in soybeans. In addition to helping reduce hot flashes, its consumption may also help improve blood cholesterol levels, lower blood sugar, promote weight loss, and prevent the risk of certain cancers.
Women with hypothyroidism who are taking Syntroid (levothyroxine) can consume soy. However, since soy can cause a decrease in the absorption of levothyroxine, it is recommended to space out the medication and soy consumption by two hours. In addition, contrary to some beliefs, soy consumption is associated with a decrease in the incidence of breast cancer as well as the risk of recurrence and mortality. According to the Canadian Cancer Society, breast cancer survivors or those taking tamoxifen or anastrozole can safely consume up to three servings of soy-based foods per day.
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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