Plant-Based Diet with Soy Reduces Menopausal Hot Flashes by 88%, Helps with Weight Loss
Menopause can be a challenging phase in a woman’s life, often accompanied by undesirable symptoms such as hot flashes. Traditionally, hormone replacement therapy (HRT) has been used to alleviate these symptoms. However, HRT has been linked to increased risks of ovarian and breast cancers. To provide an alternative solution, the Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS) trial investigated the effectiveness of a plant-based diet supplemented with soy in reducing hot flashes and promoting weight loss.
Lead researcher Dr. Neal Barnard, President of the Physicians Committee and an adjunct professor at the George Washington University School of Medicine, highlights the key elements that contribute to the success of this approach. We do not fully understand yet why this combination works but it seems that these three elements are key — avoiding animal products, reducing fat, and adding a serving of soybeans. Our results mirror the diets of places in the world, like pre-Westernized Japan and modern-day Yucatán Peninsula, where a low-fat, plant-based diet including soybeans is more prevalent and where postmenopausal women experience fewer symptoms.
The trial involved 84 postmenopausal women who experienced hot flashes two or more times a day. Participants were randomly assigned to either an intervention group that followed a low-fat vegan diet with daily consumption of half a cup of cooked soybeans, or a control group that made no dietary changes. Over a period of 12 weeks, the results were astonishing. The women on the vegan diet saw an 88% reduction in moderate to severe hot flashes and an average weight loss of eight pounds. This success rate is comparable to that of HRT, which typically ranges from 70% to 90% effectiveness against hot flashes. However, the significant difference is that making dietary changes is a simpler and safer option with fewer medical complications.
The WAVS trial was divided into two parts, with the first part already published in October 2021. It addressed the hypothesis that seasonal temperature variations could influence menopause relief. Interestingly, women who participated in the study during different seasons, either spring or fall, experienced similar benefits, suggesting that the effects were not solely due to climate.
Dr. Barnard and his team emphasize that the results not only endorse diet and lifestyle modifications as a primary approach for managing hot flashes during menopause, but also for other common issues like weight gain and chronic diseases. This study demonstrates the effectiveness of a dietary intervention for menopausal symptoms. As well, it is precisely the diet that would be expected to reduce the health concerns of many women reaching menopause: an increasing risk of heart disease, breast cancer, and memory problems.
With these findings, women approaching menopause now have a promising option to reduce hot flashes and improve their overall well-being. Adopting a plant-based diet rich in soy can be a natural and effective way to manage menopausal symptoms. The simplicity and safety of this approach make it an attractive alternative to hormone replacement therapy. As more research unfolds, it is clear that the power of nutrition and lifestyle choices should not be overlooked in addressing women’s health concerns.
