The importance of adopting healthy lifestyle behaviors, including diet quality, is emphasized for midlife women facing various changes in physical and psychological well-being, many of which are closely related to the menopause transition (MT). An overall healthier lifestyle and particularly more physical activity have been shown to result in better midlife physical Functioning​​.


Soy and soy products contain isoflavones, a class of phytoestrogens, which thought to mimic the effect of estrogen in the body. For women undergoing menopause, incorporating soy into their diet has had mixed evidence to potentially help manage menopause symptoms, such as hot flashes, due to its estrogen-like effects. Studies have had limitations with small sample sizes, and short term assessment of outcomes. A meta-analysis currently suggests 13 weeks are necessary to demonstrate half the expected maximal effects, and more than 16 weeks are needed for optimal outcomes (Menopause Society, 2023)


Tip for a Healthy Balanced Diet in Menopause:Incorporating a variety of nutrient-rich foods into your diet can help manage menopause symptoms and support overall health. Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, considering foods high in calcium and vitamin D is important for bone health, while foods rich in omega-3 fatty acids, such as fish, can support heart health. Always consult with a healthcare provider or a nutritionist to tailor dietary choices to your specific health needs and conditions.


Dr. Mia Chorney


Co-Founder & Chief Product Officer TPT Inc.