Experts Suggest This Drink to Help Ease Hot Flashes

Hot flashes, mood swings and sleepless nights. Welcome to perimenopause and menopause. Women spend around 30% of their lives in menopause, and 52% of women experience hot flashes in the years leading up to and after their last period.

While some women seek medical help for this symptom, many turn to natural remedies to find relief. One simple, yet powerful addition you can make to your diet? Soy milk. Thanks to its naturally occurring phytoestrogens, soy milk may help ease the frequency and intensity of hot flashes. Keep reading to learn why soy milk ranks as one of the best drinks to manage hot flashes, creative ways to enjoy it and other expert-approved tips to feel like yourself again.

Why Soy Milk Tops the List 

Soy foods have long been used to support women as estrogen levels start to decline during perimenopause and menopause. “The isoflavones in soy milk may help in reducing hot flashes,” says Lisa Andrews, M.Ed., RD, LD. Isoflavones are phytoestrogens with a structure similar to estrogen that bind to certain estrogen receptors in the body. One cup of soy milk has approximately 30 milligrams of isoflavones.

Several small studies have been conducted over the past few decades to evaluate whether soy may alleviate hot flashes, and the results show some promise. A meta-analysis found that soy isoflavones may reduce the frequency of hot flashes by up to 20% and the severity by up to 26%. The amount of soy isoflavones needed to have an effect was found to be right around 40 milligrams per day, which is less than 1.5 cups of soy milk.

Some research suggests that following a plant-forward diet may increase the effectiveness of soy foods in reducing hot flashes. A particular isoflavone called daidzein is metabolized in the gut to produce equol, which may be the compound that has the biggest effect on reducing hot flashes. Western diets tend to convert less daidzein to equol, but shifting the diet to include more plants may increase its production.

Despite the promising research, there has been some skepticism about the safety of soy for menopausal women. But while some hormone replacement therapies, including those with estrogen and progestins, come with an increased risk of breast cancer, phytoestrogens from food don’t seem to have the same relationship. People in cultures that eat large amounts of soy foods see lower incidences of breast cancer and vasomotor symptoms like hot flashes than women in America do.

Sipping soy milk may also offer the added benefit of improved bone health, which is notoriously affected by menopause. The same isoflavones that help reduce hot flashes may help support bone mineral density and optimal bone turnover. Plus, soy milk is higher in protein than most other plant-based milks, says Andrews, which helps stimulate bone growth.  And if you choose soy milk that’s been fortified with calcium, that’s another win for strong bones.

How to Enjoy Soy Milk

While you can drink a glass of cold soy milk, that’s far from the only way to get this beverage into your diet. Here are some easy and delicious ways to increase your soy milk intake: 

• In a smoothie. Blend soy milk with frozen fruit, leafy greens and flaxseed or nut butter for a balanced, hormone-friendly breakfast or snack. Soy milk gives your smoothie a creamy texture and adds a boost of protein. 
• In your morning coffee. If you typically add milk to your coffee, swap it out for soy milk. You can also make a delicious latte at home by gently warming and frothing your soy milk before adding strong-brewed coffee or espresso and a sprinkle of cinnamon. 
• With cereal. Pour soy milk over your favorite whole-grain cereal or granola. 
• In overnight oats. Soak oats overnight in soy milk, instead of dairy milk or water, for a quick and easy breakfast on the go.

Other Strategies for Managing Hot Flashes

While adding soy milk to your diet can help, here are some other evidence-based methods to manage your hot flash symptoms: 

• Avoid alcohol. “Alcohol is known to exacerbate hot flashes,” says Andrews. Not only is heavier alcohol use associated with a higher risk of vasomotor symptoms like hot flashes, but it’s also associated with an earlier onset of these symptoms in perimenopause.
• Stay hydrated. “Water and cooling foods, like cucumbers, citrus, leafy greens, help with thermoregulation,” says Isabel Balady, RD, CDN. Other hydrating foods include tomatoes, cherries and berries.
• Get regular exercise. “Aim for a mix of strength, cardio and rest days to support overall hormone health without overdoing it,” says Balady. While exercise may raise your body temperature temporarily, the available evidence suggests that regular moderate-intensity exercise may decrease hot flash symptoms.

Our Expert Take

Hot flashes can be a frustrating part of perimenopause and menopause, but you can take steps to manage them. Sipping soy milk daily offers a simple, research-backed way to help ease symptoms, thanks to its natural supply of isoflavones. Paired with other healthy habits like getting regular physical activity, staying hydrated and cutting back on alcohol, you can support your body’s hormones to stay as comfortably cool as possible. If you’re unsure whether soy milk is the best choice for you, check with your health care provider or a registered dietitian.