For most women, menopause is a time of unpleasant changes, brought on by the decline in the hormones estrogen and progesterone. Many women experience hot flashes, insomnia, weight gain, memory loss and arthritis. In the past, doctors would treat these symptoms with hormone replacement therapy, or HRT. Natural methods of treating these problems are also being studied. Isoflavones are plant-derived compounds that are also classified as phytoestrogens that exhibit weak estrogenic activity.
Sources of Isoflavones
Isoflavones are found in abundance in soybeans and soy-based products such as tofu, tempeh, miso soup, soy flour and soy milk. The USDA Nutrient Database of Iowa State University lists the amount of isoflavones in soy flour to be 177.9 mg per 100 g. Soy beverages are 109.5 mg isoflavones per 100 g. The isoflavones in soy products are in the form of daidzein, genistein and glycitein. Besides soybeans, red clover is also high in isoflavone and is commonly used as the source in supplements.
Benefits
Isoflavones have antioxidant properties that have been found to improve immune function in menopausal women, according to a study published in the May 2006 "American Journal of Clinical Nutrition." The researchers evaluated the effectiveness of soy isoflavones in soy milk and in supplement form in postmenopausal women and found that isoflavones stimulated B cells and inhibited DNA oxidative damage.
Insomnia Research
A common problem during menopause is insomnia. A study reported in the August 2010 issue of the journal "Menopause" found that isoflavones improved sleep for postmenopausal women. Two groups of women were given either 80 mg of isoflavones or a placebo. After four months the study concluded that the isoflavone group had significant improvements in sleep and fewer hot flashes.
Effects on Memory
With the decrease in estrogen during menopause you may experience symptoms of "foggy" thinking or memory loss. This is a common problem during menopause. According to a study published in the May 2003 issue of "Menopause," women found improved cognitive and verbal memory with the addition of isoflavones. The study group supplemented their diets with 110 mg of soy-extracted isoflavones each day for six months.
Considerations
Menopause is a normal transition but it is important to seek advice from a medical doctor before taking supplements to increase dietary isoflavones.
References
- USDA Nutrient Data Laboratory: USDA-Iowa State University Database on the Isoflavone Content of Foods, Release 1.3 - 2002
- University of Maryland Medical Center: Red Clover
- The American Journal of Clinical Nutrition: Soy Isoflavones Modulate Immune Function in Healthy Postmenopausal Women
- Menopause: Isoflavones Decrease Insomnia in Postmenopause
- Menopause: Soy and Postmenopausal Health In Aging (SOPHIA) Study
- Obstetrics and Gynecology: Use of Alternative Therapies for Menopause Symptoms: Results of a Population-Based Surve
