Certain gut bacteria can amplify the benefits of soy foods, resulting in even more bone protection, better control of menopausal symptoms, and a lower risk of prostate cancer, but How can we encourage these good bacteria to grow?
“Are menopause marked by a decrease in estrogen, causing the uncomfortable symptoms of hot flashes [also known as hot flashes], Night sweats, insomnia and vaginal dryness. Of these menopausal symptoms, hot flashes are perceived by many women as the most annoying. ” You may know my summary of the knowledge available on the role of soy phytoestrogens in relieving these symptoms demonstrated in my previously Video soy Food and menopause. I to discuss the latest meta-analysis in my newer Video, How To Convert To An Equol Producer. Although the evidence Points to the Services from i am, the individual study results are everywhere. Yes, some studies demonstrate 20, 30, even 40 percent better than control but some had no effectas you can see in mine at 0:38 Video.
This is something that was noticed from professional societies such as the American College of OObstetrician and gynecologistS. Indeed, tThese supplements can work, but the evidence is conflicting. Part of this may be because the supplements used were extracted from different parts of the soybean. IT Power be better if, instead of additions, I am food were used. The dosage would be around two servings of traditional soy foods per day-for example, two cups of soy milk. fact is that you see older women in Japan to do, and you have some of the lowest reported hot flash rates in the world. Nevertheless, even the studies on soy foods as opposed to dietary supplements did reported “conflicting results.” Why all the inconsistency? It can have something to do with our gut bacteria.
People, who eat Food made from soybeans that “health-promoting isoflavones,” Running out of stock lower rates of a wide variety of chronic diseasessuch as “cardiovascular disease, osteoporosis and some cancers such as breast, prostate and colon cancer”, so ca weather get this protection by eating more soy foods? IIt can be a little more complicated. There are certain gut bacteria that convert isoflavones in soy into a potentially even more useful compound. can convert same, but noNot everyone can make this conversion. Why not? B.Because not all people have the specific types of good bacteria in their gut that do this. There is two types of people in the world: Equol producers and equol non-producers, depending on their intestinal flora. This can help take into account the differences in health benefits that we see in clinical trials; it can help explain why some people seem to benefit more from soy than others.
For example, you may remember a Study I covered before about what soy milk looks like impede Bone loss in the spine of postmenopausal womenwhich I show at 2: 32 in my Video. Fountainif you split that upshee women to equol producers and same Non-producers, you will find that Soy worked in Equol notManufacturer, but it seemed to work even better on the women, their gut bacteria can Take soy to the next level.
The more equal Japanese women do of the soy you eat, the less menopausal symptoms you may experienceas you can see in mine at 2:55 Video. Some studies suggest Equol-producing men are less likely to get prostate cancer. If that’s the case, possibly we should “check The possibility of Improvement of the intestinal environment too activate Equol production.” Only a minority of the western adult population can to produce same but nearly every other species seems to be able to produce without anything Problem. In fact it is have his name because it was first discovered in Horses. IInterestingly horses Produce Equol while the Summer, but not the Winter because Summertime is when their intestinal bacteriaand Access to the phytoestrogens in the clover. THat was our first clue the Equol was made from plants.
“This then raises the important question, ie ca weather take someone to do that nÖt Make Equol and convert to Equol–Producer? Certainly, it is possible to do it the other way around; eexcessive use of antibiotics, which wipe out Gut flora, will likely do this “by having Your good beetles, but how can you? acquire the right good bugs? Proposed strategies contain Diet or probiotics.
The standard probiotic therapies don’t seem to do this help, although, So how about a change in diet? AAbout half of the Japanese and Koreans can do this to produce Equol, but only as low as one in seven American can. I couldNot be because more soy is eaten in Asia? That would make sense: IWhen you eat a lot of soy, you can encourage the growth of bacteria in your intestines that can digest soy. A Month of exposure to soy isoflavones did not appear to be Convert same-Non-producers to producers, although. Aafter only two weeks To drink three Glasses of soy milk per day, However, three from six women became Converted into it same-Producers. As you can see at 4: 45 in my Video, For Example, a Mrs started barely do any same at all. After drinking soy milk for two weeks, she got it nice equol spikes if the explorers let her have another drink, but IIt didn’t work for all women. And when Researcher tries the same experiment in men, nothing happened. B.back to the drawing board.
Is there a group of westerners? with high Equol production rates from whom weather can can get any clue? vegetarian have among the highest equol production rates ever measured and are more than four times as likely to be Equol producers as their non-vegetarian counterparts. W.he? Researcher don’t think it’s soy, given the conflicting soy dates, but it can being because they eat more prebiotics, such as fiber? or, maybe ddaily fat intake decreases the ability of the intestinal flora to produce equol, or possibly it Has has something to do with cholesterol intake. Analyze the Diets from Equol producers, it seems she are rather be eat larger amounts of carbohydrateshydrates, vegetable protein and fiber.
R.Researchers have tried give People put fiber along with soy, but that didn’t seem to work. Whatever it is about those who eat plant-based foods, maybe soon being the only remaining majority equol producers as the Asian population continues to westernize their diet.
THE CENTRAL THESES
- The evidence shows that soy is beneficial in relieving menopausal symptoms.
- Eating foods made from soybeans can lower the rate of countless chronic diseases, including heart disease, osteoporosis, and breast, prostate, and colon cancers.
- Certain gut bacteria can convert the isoflavones in soy to equol, which may be even more beneficial, but not everyone has the specific types of bacteria to do this.
- This difference in gut flora may help explain the differences in soy benefits found in studies.
- For example, those whose gut bacteria are able to produce equol may have fewer menopausal symptoms and less prostate cancer.
- Only a minority of western adults can produce equol, although virtually all other animal species appear to be able to do so.
- Equol is made from plants.
- Vegetarians have one of the highest rates of equol production and are more than four times more likely to produce equol than non-vegetarians.
What was this surefire way to help control hot flashes?ashe is? cash my Video Soy Phytoestrogens for Menopausal Hot Flashes.
Plant-based diets have a variety of healthy effects on our good gut bacteria. See for example:
- Microbiome: The Inside Story
- Microbiome: we are what you eat
- Flashback Friday: Prebiotics – Caring for Our Inner Garden
- what is ANDour gut microbiome enterotype?
- How to change ANDour enterotype
- How to Develop a Healthy Gut Ecosystem
- How to become a super donor for a stool transplant
- How to Reduce Your TMAO Levels
- Flashback Friday: Good Dysbiosis – starving our microbial selves
- Is Fiber an Effective Anti-Inflammatory Agent?
- Flaxseed Benefits for Inflammation
- Benefits of dates for gut health
Michael Greger, MD
PS: If you haven’t already, you can subscribe to my free videos here and check out my live presentations:
- 2019: Evidence-Based Weight Loss
- 2016: How Not to Die: The Role of Diet in Preventing, Arresting, and Reversing Our 15 Biggest Killers
- 2015: Food as medicine: Preventing and treating the most dreaded diseases with diet
- 2014: From the table to the capable: Fighting diseases with food
- 2013: More than an apple a day
- 2012: Uprooting the main causes of death