Good news for menopausal women: You can avoid hot flashes by changing your diet. Millions of American women suffer from hot flashes during menopause, but not many realize that diet can have a lot to do with it. Fortunately, hot flashes do not have to be an inevitable part of menopause. In fact, women in some cultures - - namely in Asia - - rarely experience discomfort from hot flashes at all. What's their secret? It could very likely be what's on their dinner plate. Edible beans, especially soybeans, contain the compounds genistein and daidzein, which are estrogenic and help control hot flashes. Spring has arrived, and with longer days and warmer weather comes a new crop of fresh produce.That may explain why only 7 percent of menopausal Japanese women suffer from hot flashes, as compared to 5. United States, according to Dr. Lindsey Berkson's estimates in . In the Land of the Rising Sun, hot flashes and night sweats are virtually unheard of. Researchers believe that it has more to do with their traditional diet. Besides providing more vegetable protein and less animal protein than a Western diet, it's also low in fat and high in soy products such as tofu. These foods are rich in plant compounds known as phytoestrogens, which seem to mimic some of the biological activities of female hormones. Janet Zand, Allan N. Spreen and James B. La. Valle - - authors of . Balch, author of . Many foods are thought to contribute to or worsen discomfort from hot flashes. Alcohol, caffeine, excess sugar, dairy products, meat products and spicy foods rank among the top aggravators of severe hot flashes, as well as mood swings. In Prevention Magazine's . One way to avoid this acidification is to cut down on these beverages and to drink more fresh vegetable juices, which counteract the effect by alkalinizing the system.
The Health Benefits of Asparagus. Reputed to be an aphrodisiac, this ancient vegetable is remarkably nutritious – especially in our spring salad recipe! For example, regular exercise can help alleviate some women's discomfort. Also, it pays to quit smoking. According to . It may take some diet and lifestyle changes on your part, but you don't have to suffer through hot flashes and accept them as a . You can fight back with food, and, best of all, the foods you eat to help curb hot flashes will benefit your overall health as well. I currently do not recommend non- fermented soy products such as soy protein. I only recommend fermented soy, which includes genuine tofu. If you consume soy, always choose non- GMO soy, because soy is one of the most frequently consumed genetically- modified foods in America. More Amazon rainforest is lost each year to soy farming than to cattle grazing. The experts speak on hot flashes: Foods to eat. Almost all edible beans - - not just the highly touted soybean - - contain two important compounds: genistein and daidzein. They're best known as being estrogenic, helping to control hot flashes and other discomforts of menopause. But they're also anti- angiogenic, which means they help prevent the growth of new blood vessels to nourish developing tumors. Pressed from nuts, seeds, and fruit, these four oils are good for your health and taste good too. Nutrition facts and Information for Radishes, raw. ESTIMATED GLYCEMIC LOAD Anti- Aging Prescriptions by James Duke Ph. D, page 4. 00. Soy beans and most other beans contain genistein, which may reduce the risk of breast cancer as well as reduce hot flashes and other types of menopausal discomfort. Bottom Line Yearbook 2. Bottom Line Personnel, page 6. In Japanese, there is no word for . Hot flashes develop as production of hormonal estrogen declines. Aldercreutz suggests that the estrogen- like chemicals in soy replace declining hormonal estrogen and prevent hot flashes. Japanese who eat a traditional Japanese diet consume about 2. Americans consume about 3 pounds annually, mostly because soy protein is added to many processed foods. The reason: Their traditional diet is rich in soy foods, especially tofu. Soy contains plant estrogens, which have properties similar to human estrogen. Blended Medicine by Michael Castleman, page 1. If you like tofu and other soy foods, feel free to enjoy them. They should reduce the frequency and severity of your hot flashes. Anti- Aging Prescriptions by James Duke Ph. D, page 4. 27. Phytoestrogens from soy have been shown to reduce hot flashes and protect against age- related diseases such as osteoporosis, heart disease, and cancer. Disease Prevention And Treatment by Life Extension Foundation, page 7. Eat whole soy foods. They contain isoflavones, estrogen- like compounds that reduce hot flashes, bone loss and LDL (bad) cholesterol. Sources include soy nuts, soy milk and tofu. Caution: Avoid nutritional supplements and powders that claim to have the same active ingredients as soy foods. These products may contain unknown chemicals that could be harmful. Bottom Line Yearbook 2. Bottom Line Personnel, page 3. In recent years, soy has gotten a lot of attention because of its many health benefits, most notably its ability to lower cholesterol and minimize menopausal hot flashes. Anti- Aging Prescriptions by James Duke Ph. D, page 4. 78. Asian women eat about one type of soy food every day and report very few hot flashes and mood swings during menopause. Eat and Heal by the Editors of FC& A Medical Publishing, page 7. Soy foods may also protect against cancer. You don't have to eat a lot of soy foods to get similar benefits. One daily serving of tofu (about three ounces) or soy milk (eight ounces) may be protective. Bottom Line Yearbook 2. Bottom Line Personnel, page 6. Let's suppose that you are experiencing hot flashes and night sweats as a result of menopause. You begin to include in your diet about 1. You soon notice that your night sweats and hot flashes diminish in frequency and severity. You now have evidence that the phytochemicals are working. The amount of time it takes to experience relief from a certain condition will vary from person to person and disease to disease. Some women have reported almost immediate results from symptoms of menopause with the addition of soy products to their diets, but it will take longer, say, to affect cholesterol levels with the same soy intake. Foods That Fight Disease by Laurie Deutsch Mozian MS RD, page 1. There are, however, preliminary data suggesting that soy isoflavones, including genistein, may be helpful in some problems associated with menopause, including osteoporosis and . One way to achieve hormone balance is to eat a lot of foods that contain soy, such as tofu, soy milk, soy cheese, miso, and foods made with soy flour, says Dr. Aesoph. Natures Medicines by Gale Maleskey, page 5. Later in life, the phytoestrogens in soy can ease menopausal symptoms such as hot flashes by replacing the estrogen lost during this time. In fact, Asian women rarely experience hot flashes. They're also less likely than American women to have heart disease, because phytoestrogens have a protective effect. Soy foods are the major source of protein in Asian countries. New Foods For Healing by Selene Yeager, page 4. Soybean products contain phytoestrogens - - natural plant compounds that act like estrogen. Researchers in Australia found that menopausal women who ate soy flour daily for 1. The Doctors Book of Home Remedies for Women, page 2. The . These benefits have been demonstrated in randomized, double- blind studies. PDR For Nutritional Supplements by Sheldon Saul Hendle and David Rorvik, page 4. Staple foods of Asian countries, soybeans and their products, such as tofu, rank as the most complete source of nonmeat protein. Research has associated these two foods with a reduced risk of various kinds of cancer and, in menopausal women, with fewer hot flashes. Superfoods by Dolores Riccio, page 3. Asian women who eat soy foods for a lifetime are virtually free of breast cancer as well as the discomfort that can come from the body's estrogen reduction that occurs during menopause, such as hot flashes. The ADD Nutrition Solution by Marcia Zimmerman CN, page 1. High in protein, soy products also reduce LDL, the . Japanese women have far fewer hot flashes than American women, and researchers have correlated this with the traditional Japanese diet that includes many soybean foods, which are high in natural phytoestrogens. Lark emphasizes avoiding caffeine and alcohol and taking nutritional supplements of vitamin E and bioflavonoids. Numerous population studies confirm that Asians, who have long known the health secrets of soybeans, have much lower rates of heart disease, menopause- related hot flashes, osteoporosis, and a range of cancers. The Encyclopedia Of Popular Herbs by Robert S Mc. Caleb, page 3. 50. Studies show that women who regularly eat soy foods have few hot flashes, and they have more cells in their vaginal linings. The Green Pharmacy by James A Duke Pn. D, page 3. 23. For some women, especially those who have elected to avoid estrogen therapy, adding two to three teaspoons of soy protein to their daily diet can ease the discomfort and debilitating feelings of hot flashes. Soy protein (found at the health food store) can be added to breakfast cereal or mixed with beverages. In brief, it may provide relief for those who aren't ready to start estrogen replacement therapy or replacement therapy with . Uncommon Cures for Everyday Ailments by the editors of Bottom Line Health, page 1. Soybeans contain phytoestrogens that boost immunity, help keep blood vessels flexible, and block estrogen from entering cells, thus reducing the risk for hormone- related cancers such as ovarian, prostate, and breast cancers. These weak estrogen- like compounds also buffer estrogen swells, which possibly curb hot flashes and other symptoms of menopause. The Origin Diet by Elizabeth Somer, page 7. There are phytochemical- enriched foods, for example snack bars fortified with soy phytochemicals (phytoestrogens) to alleviate symptoms such as hot flashes in menopausal women. Vitamin Bible for the 2. Century by Earl Mindell, page 2. The Japanese diet incorporates high amounts of soybean products, which may explain why Japanese women tend to suffer less from hot flashes and menopausal symptoms in general than do women in other countries. Womans Encyclopedia Of Natural Healing by Dr Gary Null, page 2.
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