Vegan Diet Shows Promise in Easing Menopausal Hot Flashes

Hot flashes are a common and disruptive symptom for millions of women experiencing menopause, affecting sleep, work, and everyday activities. However, a surprising new study points to relief from an unconventional source: a vegan diet, including processed foods. Research published in the journal *Menopause* indicates that postmenopausal women who embraced a low-fat, plant-based diet supplemented with soybeans experienced significant reductions in hot flashes and notable weight loss compared to those on a meat and dairy-infused diet.

The study evaluated 84 postmenopausal women grappling with moderate to severe hot flashes. Half of the participants followed a vegan diet with daily soybeans, and the rest continued their regular omnivorous diet. After a 12-week period, the vegan group reported an impressive 92 percent decrease in severe hot flashes, whereas the control group observed a modest 34 percent reduction. Moreover, women in the vegan group lost an average of eight pounds, contrasting with a nominal half-pound loss in the meat-consuming cohort.

Remarkably, the benefits persisted even when participants consumed processed vegan foods, such as frozen veggie pizzas or packaged meat substitutes, underscoring that the absence of animal products significantly contributed to alleviating symptoms and achieving weight loss.

While it is known that weight loss can relieve hot flashes, researchers suggest that the advantages of a vegan diet extend beyond mere weight reduction. Soybeans contain isoflavones, which are plant compounds with estrogen-like properties believed to help regulate body temperature. Furthermore, plant-based diets are high in fiber, supporting gut health and metabolism. Dr. Hana Kahleova, the study's lead author, highlighted that reducing animal products also minimizes the intake of advanced glycation end-products (AGEs) — metabolic byproducts linked to inflammation and hot flashes.

"Plants help the body reset," Dr. Kahleova explained.

The study's implications challenge conventional views regarding processed foods. Nutrition experts have traditionally cautioned against ultra-processed foods due to their high sugar, salt, and unhealthy fat content. Nonetheless, the study demonstrates that processed vegan foods did not compromise the diet's benefits, potentially reshaping dietary advice for menopausal women.

Caution is advised by some medical professionals. Dr. Karen Adams of Stanford stresses that while plant-based diets are generally healthier, they may not offer a complete solution for hot flash relief. "I wouldn’t promise women that switching to veganism will eliminate symptoms," she remarked.

Stephanie Faubion, MD, MBS, medical director of The Menopause Society, commented, "This study highlights the potential positive effects of a plant-based diet rich in soy concerning both hot flash and weight management." The findings also reinforce the established advantages of plant-based diets, including reduced risks for heart disease, diabetes, and certain cancers.

Considering a dietary change, experts suggest focusing on whole foods like fruits, vegetables, and legumes, while embracing processed vegan options without hesitation. Incorporating soy products, such as tofu, edamame, or tempeh, could provide additional hormonal benefits. Moreover, maintaining a food and symptom diary might help in tracking improvements and identifying personal efficacy.

This study contributes to the expanding evidence highlighting the significant impact of diet on aging. While further research is essential, the findings offer hope for women seeking drug-free resolutions to menopausal discomfort. In a world dominated by processed foods, the revelation that convenient vegan options can promote health is transformative — potentially simplifying the transition to plant-based eating for many.

The overarching takeaway is clear: Mom was right about eating your veggies—they may bring comfort during menopause as well.