Menopause and diet

Can soy, flaxseed, plant protein, legumes, and fiber help alleviate menopause-related symptoms and prevent the development of certain diseases?

Here are some interesting studies that report:

Soy

A review aimed to summarize the effectiveness of soy foods and their impact on body composition. ¹ It is mentioned that soy protein and isoflavones in soy foods can improve the quality of muscle ² and bone density while having an effect on weight loss and glucose metabolism.

Another study reports that soy can also: ³

• Improving metabolic health in postmenopausal women
• Alleviate hot flashes
• Reduce the risk of coronary heart disease and breast cancer
• Have a beneficial effect on kidney function
• Alleviate depressive symptoms
• Improve skin health

1. Tang S, Du Y, Oh C, No J. Effects of Soy Foods in Postmenopausal Women: A Focus on Osteosarcopenia and Obesity. J Obes Metab Syndr. 2020 Sep 30;29(3):180-187. doi:10.7570/jomes20006. PMID: 32843586; PMCID: PMC7539339.

2. Ho SC, Chan SG, Yi Q, Wong E, Leung PC. Soy intake and the maintenance of peak bone mass in Hong Kong Chinese women. J Bone Miner Res. 2001 Jul;16(7):1363-9. doi: 10.1359/jbmr.2001.16.7.1363. PMID: 11450713.

3. Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12):754. doi:10.3390/nu8120754. PMID: 27886135; PMCID: PMC5188409.

Flax seeds

A study analyzed the effects of flaxseed on menopausal symptoms and quality of life throughout the menopausal period. This research was conducted in an outpatient obstetrics and gynecology department of a university hospital and involved 140 postmenopausal women divided into 4 groups. Menopausal symptoms decreased and quality of life increased in women who consumed flaxseed for 3 months. ¹

1. Cetisli NE, Saruhan A, Kivcak B. The effects of flaxseed on menopausal symptoms and quality of life. Holist Nurs Pract. 2015 May-Jun;29(3):151-7. doi: 10.1097/HNP.0000000000000085. PMID: 25882265.

Proteins

A study suggests that higher protein intake and lower fat mass may be positively associated with physical function in older women. ¹

Similarly, a 5-year cohort study of the effects of high protein intake on lean body mass and body mass index in older postmenopausal women demonstrates that high protein intake is associated with long-term beneficial effects on muscle mass, height, and bone mass. The effect of protein on bone may be partly mediated by its effects on muscle. ²

1. Isanejad M., Mursu J., Sirola J., Kröger H., Rikkonen T., Tuppurainen M., Erkkilä AT Dietary protein intake is associated with better physical function and muscle strength among elderly women. Br. J. Nutr. 2016; 115:1281–1291. doi: 10.1017/S000711451600012X.

2. Meng X., Zhu K., Devine A., Kerr DA, Binns CW, Prince RL A 5-year cohort study of the effects of high protein intake on lean mass and BMC in elderly postmenopausal women. J. Bone Miner. Res. 2009; 24:1827–1834. doi:10.1359/jbmr.090513.

Legumes

A study indicates that phytate, a substance found in foods such as grains, legumes, and nuts, was positively associated with bone mineral density in postmenopausal Mediterranean women. Phytate may have a protective effect on bone resorption. ¹

1. Sanchis P, Prieto RM, Konieczna J, Grases F, Abete I, Salas-Salvadó J, Martín V, Ruiz-Canela M, Babio N, García-Gavilán JF, Goday A, Costa-Bauza A, Martínez JA, Romaguera D. Estimated Phytate Intake Is Associated with Bone Mineral Density in Mediterranean Postmenopausal Women. Nutrients. 2023 Apr 6;15(7):1791. doi:10.3390/nu15071791. PMID: 37049631; PMCID: PMC10097286.

Fibers

The impact of fiber on digestion speed also helps the body extract nutrients that can relieve menopausal symptoms.

For example, fiber can also combat peri/menopausal joint and muscle pain. Research suggests that fiber helps gut bacteria produce short-chain fatty acids, which are then distributed throughout the body and can help reduce inflammation that often triggers pain and swelling. ¹

Research also suggests that fiber may reduce hot flashes: One study of participants who ate more dietary fiber to lose weight also had fewer hot flashes. ² These findings suggest that weight loss and healthy dietary changes (increasing fruit, vegetable, and whole grain intake) may help reduce or eliminate vasomotor symptoms (i.e., hot flashes or night sweats).

1. Myhrstad MCW, Tunsjø H, Charnock C, Telle-Hansen VH. Dietary Fiber, Gut Microbiota, and Metabolic Regulation-Current Status in Human Randomized Trials. Nutrients. 2020 Mar 23;12(3):859. doi:10.3390/nu12030859. PMID: 32210176; PMCID: PMC7146107.

2. Kroenke CH, Caan BJ, Stefanick ML, Anderson G, Brzyski R, Johnson KC, LeBlanc E, Lee C, La Croix AZ, Park HL, Sims ST, Vitolins M, Wallace R. Effects of a dietary intervention and weight change on vasomotor symptoms in the Women's Health Initiative. Menopause. 2012 Sep;19(9):980-8. doi:10.1097/gme.0b013e31824f606e. PMID: 22781782; PMCID: PMC3428489.