Live Well. Play Well. No Matter Your Game.™
Posted: November 27, 2023
By: Match Point Wellness
Reviewed by: Julie Kulp, MSN, APRN, FNP-C_
Pickleball and Plant-Based Power: Serving Up Solutions for Hot Flashes!
Hello again, pickleball enthusiasts and champions of an active lifestyle! 🏓
Remember when we chatted about the surprising connection between diet and those pesky hot flashes? Specifically, we talked about AGEs, or Advanced Glycation End-products. As a quick refresher, AGEs are compounds formed when proteins or fats combine with sugar in the bloodstream. They're often found in fried, grilled, or baked foods and have been linked to various health issues, including hot flashes. [1]
Well, grab your paddles and water bottles because we're diving deeper into the world of plant-based diets, the wonders of soy, and their potential benefits for postmenopausal women.
In our previous post, we explored the role of AGEs in our diet and how they might be turning up the heat for some of us. Today, we're focusing on the power of plants and how they might just be the secret weapon you need to tackle those unexpected internal heatwaves.
A study titled "The Women's Study for the Alleviation of Vasomotor (i.e., hot flashes) Symptoms (WAVS)" took a closer look at the effects of a plant-based diet on postmenopausal women. The researchers found that women who embraced a diet rich in plant-based foods experienced fewer and less severe hot flashes. That's right! Here is another study that re-enforces the benefits a plant-based diet with daily soybean intake may have in reducing hot flashes.
Simply by adopting a plant-based diet, these women experienced a significant reduction in the number and severity of hot flashes; the frequency of their total number of hot flashes decreased by 79% with their moderate-to-severe hot flashes deceased by 84%. 59% reported being free of moderate-to-severe hot flashes by the end of the 12-week study. [2]
Think of it this way: Just as you might adjust your pickleball strategy based on your opponent's moves, adjusting your diet can help you better respond to your body's signals.
While the WAVS study emphasized a diet rich in plant-based foods with daily soybean intake, it's worth noting that traditional Japanese diets, rich in soy, often result in fewer menopausal symptoms compared to Western diets. This offers areal-world testament to the benefits of soy. [2]
Beyond the court, a plant-based diet offers many health benefits. From supporting heart health to possibly reducing the risk of certain cancers, there's a lot to love about loading up on veggies, fruits, grains, and legumes. [2]
Adopting a primarily plant-based diet, emphasizing foods from plants while significantly reducing your intake of meat, fat, and dairy, can offer significant benefits.
It's all about finding the balance that works best for you and your body!
You might be wondering why soy keeps popping up in discussions about plant-based diets, especially in relation to menopause. The magic ingredient here is isoflavones, special compounds found in soy.
Think of them as nature's helpers, especially when estrogen levels drop during menopause.
In the WAVS study, participants added whole soybeans to their diet, benefiting from these isoflavones.
Here's an interesting bit: One of these isoflavones can be transformed in our gut to produce equol, which might help combat hot flashes even more effectively. The best part? Eating more plant foods can help this process along!
When people shift to a more plant-based diet, their gut health can change and may improve quickly, which might boost the production of helpful compounds like equol. [2]
If you're embracing the plant-based life, here's a pro-tip: while plants offer a plethora of nutrients, they're a tad reserved when it comes to vitamin B12. This vitamin is crucial for our nervous system and overall vitality.
So, if you're reducing or eliminating animal products, consider teaming up with a B12 supplement or fortified plant-based foods like certain plant-based milks or cereals. Think of it as an essential teammate for your plant-based journey.[2]
And remember, it's always a good idea to consult with a healthcare professional before introducing a new supplement to your routine.
So, whether you're perfecting your pickleball serve or planning your next meal, consider giving plant-based foods a shot.
They might just be the game-changer you've been looking for!
While pickleball is all about strategy, agility, and fun, our diet plays a crucial role in how we feel on and off the court. Embracing a plant-based diet might just be the ace up your sleeve against hot flashes and other postmenopausal symptoms.
Ready to make your next move? 🌱🏓
Live Well. Play Well. No Matter Your Game.TM
Resources
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Science Direct. (2023 June). Dietary Advanced Glycation End-products and Postmenopausal Hot Flashes: A Post-hoc Analysis of a 12-week Randomized Clinical Trial. https://www.sciencedirect.com/science/article/pii/S0378512223000531
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National Library of Medicine. (2021, October 28). The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462449/
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