Written by Cami Salisbury | Reviewed by Fit with Food Dietitians

Navigating menopause can be a complex and challenging transition, adding to the many bodily changes women experience throughout their lives. Full disclosure, I’m still a few years away from entering that transition myself at my youthful age of 37. Nonetheless, the menopause transition occupies my mind when I consider the choices I make now, and how they will impact my health as I continue to age – gracefully I hope!

Marked by the end of menstrual cycles, menopause brings about a host of uncomfortable and undesirable symptoms like hot flashes, night sweats, mood swings, fatigue, and more.¹ These symptoms are the result of a natural decline in estrogen levels, which plays a vital role in regulating many of our bodily functions. For years, Hormone Replacement Therapy (HRT) has been the go-to solution for alleviating these menopausal symptoms. HRT works by replenishing the body’s estrogen and progesterone levels, countering the drop in estrogen that triggers symptoms. However, HRT is not without its risks. Studies have shown that it can increase the likelihood of blood clots, stroke, cardiovascular disease, and certain cancers.²

Soy: The Humble Legume

Enter soy—a humble legume that studies have shown to not only be an effective natural alternative to HRT but also capable of reducing the risk of osteoporosis, cardiovascular disease, and breast cancer. Rich in phytoestrogens, soy mimics the effects of estrogen in the body, helping to ease menopausal symptoms naturally. Additionally, the isoflavones found in soy have notable antioxidant, anticarcinogenic, and anti-inflammatory properties.³ Soy is also a satisfying and nutritious food, with its dietary fiber, calcium, iron, potassium, and high-quality protein, comparable to milk and whey protein.³ For example, a serving of edamame (226g) provides 12g of protein, 11g of carbohydrates, and 4g of fiber. I love this one because it comes in an easy to microwave pouch! So, whether you enjoy it in the form of tofu, soy milk, or even a simple handful of edamame, incorporating soy into your diet can greatly improve your health as you age!

Health Benefits of Soy

1. Soy alleviates menopause symptoms. Soy contains isoflavones, which is a phytoestrogen that mimics the effects of natural estrogen in the body. Phytoestrogen has been studied for years, and research shows that increased soy consumption reduces menopause symptoms.^3,4
2. Soy improves photoaging. Increased intake of soy foods significantly reduced the appearance of wrinkles and skin pigmentation, and increased skin hydration.⁵
3. Soy improves bone health and reduces blood pressure! Women experiencing menopause face a heightened risk of osteoporosis, where bones become brittle due to declining estrogen levels. Estrogen plays a vital role in calcium balance within bones and blood, which is crucial for bone strength and healthy blood pressure.⁶ Simply put, soy prevents bones from losing calcium, maintaining their strength and contributing to healthier blood pressure.
4. Soy improves muscle growth and strength. Soy protein powder, when combined with resistance training, has been proven to be just as effective as whey protein powder in promoting muscle growth and muscle strength.⁷
5. Soy reduces risk of cardiovascular disease. Soy foods rich in protein and soluble fibers, and phytoestrogens have been found to lower total cholesterol and LDL cholesterol, which are crucial for maintaining optimal cardiovascular health.⁸
6. Soy reduces risk of breast cancer! Yes, you read that right! Menopause, especially when paired with hormone replacement therapy, increases the risk of breast cancer. However, studies indicate that a higher intake of soy greatly reduces this risk.^3,9 In the US, about 1 in 8 women will develop breast cancer, with increased breast density raising the risk by 4 to 6 times, prompting regular mammograms.⁹ A recent 9-year study revealed that consuming more soymilk consistently decreased breast density in premenopausal women transitioning through menopause.⁹ In contrast, the control group consuming only dairy milk saw a progressive increase in breast density.

As you now know, soy presents a natural and effective alternative to hormone replacement therapy for managing menopausal symptoms and reducing the risk of breast cancer, cardiovascular disease, and osteoporosis. Its rich content of phytoestrogens, antioxidants, and essential nutrients supports overall women’s health during this life stage. For a delicious dish featuring crumbled tofu, try our deconstructed egg roll recipe with peanut sauce for a flavorful meal! For personalized guidance and support with how nutrition impacts menopause, consider working with one of our registered dietitians!

References

Fraser GE, Jaceldo-Siegl K, Orlich M, et al. Dairy, soy, and risk of breast cancer: Those confounded milks. Int J Epidemiol. 2020;49(5):1526-1537. doi:10.1093/ije/dyaa007

What is menopause? National Institute on Aging. Accessed June 1, 2024. https://www.nia.nih.gov/health/menopause/what-menopause. 

Harper-Harrison G, Shanahan MM. Hormone replacement therapy. StatPearls – NCBI Bookshelf. Published February 20, 2023. https://www.ncbi.nlm.nih.gov/books/NBK493191/

Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development. J Agric Food Res. 2022;7:100265. doi:10.1016/j.jafr.2021.100265

Patra S, Gorai S, Pal S, Ghosh K, Pradhan S, Chakrabarti S. A review on phytoestrogens: Current status and future direction. Phytother Res. 2023;37(7):3097-3120. doi:10.1002/ptr.7861

Rizzo J, Min M, Adnan S, et al. Soy protein containing isoflavones improves facial signs of photoaging and skin hydration in postmenopausal women: Results of a prospective randomized double-blind controlled trial. Nutrients. 2023;15(19):4113. doi:10.3390/nu15194113

Lu LW, Chen NW, Nayeem F, Nagamani M, Anderson KE. Soy isoflavones interact with calcium and contribute to blood pressure homeostasis in women: A randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2020;59(6):2369-2381. doi:10.1007/s00394-019-02085-3

Lynch HM, Buman MP, Dickinson JM, Ransdell LB, Johnston CS, Wharton CM. No significant differences in muscle growth and strength development when consuming soy and whey protein supplements matched for leucine following a 12-week resistance training program in men and women: A randomized control trial. Int J Environ Res Public Health. 2020;17(11):3871. doi:10.3390/ijerph17113871

Jung SM, Haddad EH, Kaur A, et al. A non-probiotic fermented soy product reduces total and LDL cholesterol: A randomized controlled crossover trial. Nutrients. 2021;13(2):535. doi:10.3390/nu13020535