Researchers Stacy E. Panagotopulos, PhD, and Francine K. Welty, MD, PhD, of Beth Israel Deaconess Medical Center in Boston found that women who both exercise and consume soy products have fewer hot flashes. They studied 60 hot flash-prone women and put them on alternating regimens of exercise and soy.
How Much Exercise Will Reduce Hot Flashes?
The women who exercised four and a half hours a week and had soy had 49% fewer hot flashes, and those who exercised four or more days a week, plus soy, had 46% fewer hot flashes. Those with 30-90 minutes a week of exercise and soy had 26.5% fewer hot flashes, with a similar result if they exercised 1 to 2 1/2 days a week plus soy. The exercise was not strenuous - walking, biking, and swimming were used.Soy Effects
The women were switched back and forth from having soy in their diet so researchers were able to compare the effects of soy and no soy on each woman. The soy diet addition was 25 grams of soy protein and a half-cup of soy nuts every day. They started with a no-soy diet for four weeks, then switched soy and no soy regimens for another eight weeks. Soy contains estrogen-like compounds thought by some to produce effects including reduction of menopausal symptoms. The study showed that the benefits of soy are enhanced by exercise - the more the better.Conclusion
If you are combatting menopausal symptoms with soy, make walking or other exercise a part of your day.Soy Ideas
- Use soy milk, such as in your coffee or on cereal, at least once a day.
- Edamame - boiled salted soybeans are a delicious, refreshing snack appropriate for low carb diets.
- Recipe: Thai Noodle with Tofu
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