How to beat hot flushes with soya
menopuase hot flushes
Have you, like me, reached the age where your internal thermostat has gone wild? Do you find yourself at various times of day (and particularly at night) going red in the face and sweating profusely?
Well, help is at hand. There is good research to show that nations who have a high soya and omega 3 oil content in their diet have fewer hot flushes, and for a shorter period of time. For example, The Japanese, whose diet is high in both soya and fish oil have one third fewer menopause symptoms.
Soya contains natural plant sterols which mimic the effects of the oestrogen which your body is short of during the menopause.
It is also important to eat a diet rich in omega 6 food, not just at the menopause, but at all times, as this reduces inflammation in the body. Many diseases have an inflammatory content, such as heart disease, strokes, arthritis, to name just three. Our Western diet is reasonably high in Omega 6, which can cause inflammation, and relatively low in omega 3 which reduces inflammation. Hence the need for more Omega 3.
Foods rich in Omega 3 are cod liver oil and linseed oil (of these, Linseed oil contains more)
When I talk to friends about this, I can't tell you how many of them go eugh! soya - disgusting! Well, below I'm listing some recipes that will help you take more soya and Linseed oil.
MENOPAUSE POWER SMOOTHIE
This smoothie is fantastic for health. It provides a portion of soya, linseed oil and three or four portions of fruit. Its great for breakfast and really fills me up until lunchtime. An average smoothie has around 250 calories, depending on the size/how many fruits you put in.
Equipment: blender. (I have a simple stick blender which works well)
1 Medium banana.
Fruit Juice (I use orange juice with pulp in)
1 Other fruit
1 Heaped desertspoon of silken tofu (soft is best as it blends smoother)
1 Desertspoon of Linseed oil (Flax seed oil)
Chop banana into a jug. Add enough orange juice to completely cover it. Chop the other fruit. Add the tofu and the oil. Blend and enjoy!
If you think the ingredients sound disgusting just try one - I can guarantee you'll be hooked!
This morning on my allotment I had some lovely raspberries and a few late strawberries, so my shake had banana, OJ, strawbs and raspberries - four portions of fruit in all, plus the soya and linseed. I'm set up for the day!
Another way to sneak soya into your diet!
1 Clove garlic
1 Heaped dsp silken tofu (soft)
1 Heaped tsp mayonnaise
Put all ingredients into a blender and blend, then use as a dressing for salads and sandwhiches.
If you want a simple mayo dressing just leave out the garlic.
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