Natural help for hot flashes is available!
As women move into menopause, their bodies begin to decrease estrogen production, resulting in hot flashes and other uncomfortable physical symptoms. Soy products such as tofu, tempeh and miso are rich sources of isoflavones, an estrogen-like substance found in plants. Therefore, soy foods are a simple, natural hormone-replacement therapy.
"Soy?!" you say, slightly aghast? You are not alone. Many women I have counseled have either not tried soy products or have not enjoyed the variety they tasted. With this article, I hope to introduce you to the benefits of soy, and to some simple -- and tasty! -- ways to incorporate it into your diet.
How Much Soy Do You Need?
Several studies have attempted to pinpoint the amount of soy needed to produce a decrease in hot flashes, with successful results varying from 40 to 50 mg of soy isoflavones per day. Translation: To decrease hot flashes, you may need one to four servings of soy-based foods per day.
The following chart outlines the approximate amount of isoflavones per serving available in traditional soy products.
|soy milk||1 cup||40 mg|
|tofu||4 oz||40 mg|
|roasted soy nuts||1/2 cup||20 mg|
|textured soy protein||1/2 cup||35 mg|
|soy flour||1/2 cup||25 mg|
|tempeh||4 oz||40 mg|
|miso||1/2 cup||40 mg|