Herbs, spices, grains, legumes, nuts, fruit, berries, vegetables... are rich in chemical compounds: polyphenols. Those consuming diets rich in polyphenols (these are plant forward diets) have better long-term health outcomes and there is some evidence for their beneficial effects to combat or alleviate the symptoms of menopause. Soy in particular has been well studied.
To see the collection of studies (that we will add to when new research is published), scroll down to bottom of page. If you have any suggestions of other studies to include, add them in the Comments section, also at bottom of page.
Polyphenols are not a magic bullet. They should be part of a healthy eating pattern and lifestyle.
To get the benefits of polyphenols, we enjoy using a whole food approach. What does this mean? At a minimum, enjoying fruit, nuts and seeds on a daily basis. Consuming herbs and spices. Prioritising as wide variety of foods as possible, including vegetables, whole grains and legumes. A polyphenol rich diet supports health across multiple areas, so don't overthink what to eat.
Benefits come from daily eating, daily living - over the course of time. Some may prefer a Western, Mediterranean diet; others a similarly plant forward Asian diet.
Be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not as strong as the marketing behind them. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Stay Healthy,
Alastair
Scroll down to see the studies.
Achieve your Health Goals
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality.
Take the first step and arrange an introductory call. Contact us, by phone or WhatsApp, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Studies
Note: Meta-analyses / systematic reviews in Blue.
Salvio G, Ciarloni A, Gianfelice C, Lacchè F, Sabatelli S, Giacchetti G, Balercia G. The Effects of Polyphenols on Bone Metabolism in Postmenopausal Women: Systematic Review and Meta-Analysis of Randomized Control Trials. Antioxidants (Basel). 2023 Oct 5;12(10):1830. doi: 10.3390/antiox12101830. PMID: 37891909; PMCID: PMC10604028.
Kang I, Rim CH, Yang HS, Choe JS, Kim JY, Lee M. Effect of isoflavone supplementation on menopausal symptoms: a systematic review and meta-analysis of randomized controlled trials. Nutr Res Pract. 2022 May;16(Suppl 1):S147-S159. doi: 10.4162/nrp.2022.16.S1.S147. Epub 2022 May 4. PMID: 35651836; PMCID: PMC9127519.
Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo. 2022 Mar-Apr;36(2):556-562. doi: 10.21873/invivo.12737. PMID: 35241506; PMCID: PMC8931889.
Bajerska J, Łagowska K, Mori M, Reguła J, Skoczek-Rubińska A, Toda T, Mizuno N, Yamori Y. A Meta-Analysis of Randomized Controlled Trials of the Effects of Soy Intake on Inflammatory Markers in Postmenopausal Women. J Nutr. 2022 Jan 11;152(1):5-15. doi: 10.1093/jn/nxab325. PMID: 34642749.
Vrachnis N, Zygouris D, Vrachnis D, Antonakopoulos N, Fotiou A, Panagopoulos P, Kolialexi A, Pappa K, Mastorakos G, Iliodromiti Z. Effects of Hormone Therapy and Flavonoids Capable on Reversal of Menopausal Immune Senescence. Nutrients. 2021 Jul 10;13(7):2363. doi: 10.3390/nu13072363. PMID: 34371873; PMCID: PMC8308838.
Hariri M, Ghasemi A, Baradaran HR, Mollanoroozy E, Gholami A. Beneficial effect of soy isoflavones and soy isoflavones plus soy protein on serum concentration of C-reactive protein among postmenopausal women: An updated systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2021 Jun;59:102715. doi: 10.1016/j.ctim.2021.102715. Epub 2021 Mar 27. PMID: 33785457.
Kanadys W, Barańska A, Błaszczuk A, Polz-Dacewicz M, Drop B, Malm M, Kanecki K. Effects of Soy Isoflavones on Biochemical Markers of Bone Metabolism in Postmenopausal Women: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2021 May 17;18(10):5346. doi: 10.3390/ijerph18105346. PMID: 34067865; PMCID: PMC8156509.
Sánchez-Martínez L, Periago MJ, García-Alonso J, García-Conesa MT, González-Barrio R. A Systematic Review of the Cardiometabolic Benefits of Plant Products Containing Mixed Phenolics and Polyphenols in Postmenopausal Women: Insufficient Evidence for Recommendations to This Specific Population. Nutrients. 2021 Nov 27;13(12):4276. doi: 10.3390/nu13124276. PMID: 34959828; PMCID: PMC8707028.
Barańska A, Błaszczuk A, Kanadys W, Baczewska B, Jędrych M, Wawryk-Gawda E, Polz-Dacewicz M. Effects of Soy Protein Containing of Isoflavones and Isoflavones Extract on Plasma Lipid Profile in Postmenopausal Women as a Potential Prevention Factor in Cardiovascular Diseases: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 Jul 24;13(8):2531. doi: 10.3390/nu13082531. PMID: 34444691; PMCID: PMC8398438.
Moradi M, Daneshzad E, Azadbakht L. The effects of isolated soy protein, isolated soy isoflavones and soy protein containing isoflavones on serum lipids in postmenopausal women: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2020;60(20):3414-3428. doi: 10.1080/10408398.2019.1689097. Epub 2019 Dec 20. PMID: 31858808.
Ghazanfarpour M, Sadeghi R, Roudsari RL. The application of soy isoflavones for subjective symptoms and objective signs of vaginal atrophy in menopause: A systematic review of randomised controlled trials. J Obstet Gynaecol. 2016;36(2):160-71. doi: 10.3109/01443615.2015.1036409. Epub 2015 Oct 6. PMID: 26440219.
Franco OH, Chowdhury R, Troup J, Voortman T, Kunutsor S, Kavousi M, Oliver-Williams C, Muka T. Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA. 2016 Jun 21;315(23):2554-63. doi: 10.1001/jama.2016.8012. PMID: 27327802.
Fang K, Dong H, Wang D, Gong J, Huang W, Lu F. Soy isoflavones and glucose metabolism in menopausal women: A systematic review and meta-analysis of randomized controlled trials. Mol Nutr Food Res. 2016 Jul;60(7):1602-14. doi: 10.1002/mnfr.201501024. Epub 2016 May 12. PMID: 27004555.
Zheng X, Lee SK, Chun OK. Soy Isoflavones and Osteoporotic Bone Loss: A Review with an Emphasis on Modulation of Bone Remodeling. J Med Food. 2016 Jan;19(1):1-14. doi: 10.1089/jmf.2015.0045. Epub 2015 Dec 15. PMID: 26670451; PMCID: PMC4717511.
Not a polyphenol but worth a mention:
Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015 Apr;18(2):260-9. doi: 10.3109/13697137.2014.966241. Epub 2014 Dec 1. PMID: 25263312; PMCID: PMC4389700.
Comentários