Magical Miso
A nutritional powerhouse for perimenopause and menopause.
Miso soup is more than just a warm cup of soup; it’s a nutritional powerhouse that can help women navigate the perimenopause and menopausal transitions. Miso, prepared from fermented soybeans, has nutrients that aid in hormone balance, digestive health, and overall well-being. Miso soup can help women in perimenopause and menopause by providing a natural solution to typical symptoms such as hot flashes, mood swings, and bone health concerns.
In this article, we’ll look at the science underlying miso soup’s benefits for women during certain life phases, such as its high nutritional value and the biochemical mechanisms that make it an effective ally in hormone management and health maintenance.
What is Miso?
Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and koji (a type of mold). The fermentation process not only enhances the flavour of the soybeans but also increases their nutritional value, making miso a powerful probiotic food.
The base of miso soup is usually a broth made from miso paste, which can range from mild to robust in flavour depending on the type of miso used—white, yellow, or red miso. This simple dish is packed with essential nutrients, including protein, vitamins, minerals, and beneficial bacteria that support gut health.
Nutritional Properties of Miso Soup
Miso is a nutrient-dense food, that provides a variety of health-boosting components:
- Rich in Phytoestrogens: Miso is rich in isoflavones, a type of phytoestrogen that mimics the action of estrogen in the body. These plant-based compounds are particularly beneficial for women in perimenopause and menopause when estrogen levels begin to fluctuate or decline.
- Probiotics for Gut Health: Miso is a fermented food, meaning it’s a natural source of probiotics, the beneficial bacteria that support gut health. A healthy gut is crucial during menopause as it plays a key role in hormone metabolism and overall well-being.
- High in B Vitamins: Miso contains B vitamins, such as B12 and folate, which are important for energy production, mood regulation, and brain health—areas often impacted during perimenopause and menopause.
- Good Source of Protein: Soybeans are a complete source of plant-based protein, providing all nine essential amino acids. This makes miso soup a great addition to the diet, especially for maintaining muscle mass, which tends to decrease with age and hormonal changes.
- Contains Antioxidants: Miso is also rich in antioxidants like vitamin K, vitamin E, and various minerals, which help protect cells from oxidative damage and inflammation, both of which can increase with age.
The Science Behind Miso for Menopausal Symptoms
The benefits of miso for perimenopausal and menopausal women largely come from its isoflavones—particularly genistein and daidzein—which can mimic the function of estrogen in the body. Here’s how it works:
Hormone Regulation through Phytoestrogens
During perimenopause and menopause, estrogen levels decline, which can lead to a variety of symptoms, including hot flashes, mood swings, and a higher risk of osteoporosis. Isoflavones in miso are structurally similar to estrogen and can bind to estrogen receptors in the body, providing a mild estrogen-like effect. This can help alleviate some of the symptoms of estrogen deficiency, especially when it comes to hot flashes and maintaining bone density.
Biochemistry Insight: When estrogen levels drop, it can lead to an imbalance in the hypothalamic-pituitary-ovarian (HPO) axis, which regulates hormone production. Phytoestrogens, like those in miso, help stabilize this system by partially activating estrogen receptors, thereby reducing symptoms of estrogen deficiency without the risks associated with synthetic hormone replacement therapy (HRT).
Bone Health Support
One of the most significant concerns for women during and after menopause is the loss of bone density due to declining estrogen levels. Estrogen plays a critical role in maintaining bone health by regulating the activity of osteoclasts (the cells that break down bone tissue) and osteoblasts (the cells that build bone). When estrogen levels drop, the balance tips in favor of bone breakdown, leading to a higher risk of osteoporosis.
The genistein in miso can help slow bone loss by acting on estrogen receptors in the bones. Studies suggest that women who consume soy products rich in isoflavones, like miso, have a lower risk of osteoporosis and fractures compared to those who do not.
Mood and Brain Health
The hormonal changes of perimenopause and menopause can also affect brain chemistry, leading to mood swings, anxiety, and cognitive issues like brain fog. The B vitamins in miso, particularly B12 and folate, play a critical role in neurotransmitter production and brain function, helping to regulate mood and cognitive health.
Additionally, the isoflavones in miso have been shown to support brain health by promoting neuroplasticity (the brain’s ability to form new connections) and protecting against age-related cognitive decline.
Miso’s Role in Supporting Heart Health
Cardiovascular health becomes an increasing concern for women after menopause due to the decline in protective estrogen. Estrogen helps keep cholesterol levels in check and supports healthy blood vessels. Without it, women are at higher risk of developing heart disease.
Miso, with its combination of antioxidants, potassium, and fiber, can help support heart health. The isoflavones in miso have been shown to lower LDL cholesterol (the “bad” cholesterol) and reduce inflammation in blood vessels, helping to maintain healthy blood pressure and reduce the risk of cardiovascular disease.
How to Incorporate Miso Soup Into Your Diet
Miso soup is incredibly easy to incorporate into your diet. It can be enjoyed as a light meal or a side dish, and its simple preparation makes it an excellent addition to a balanced, hormone-supportive diet.
Here’s how you can make a basic miso soup:
- Ingredients:
- 2-3 tbsp of miso paste (white, yellow, or red)
- 4 cups of vegetable or fish broth (dashi)
- 1 block of tofu (cubed)
- 1 cup of chopped green onions
- 1 cup of seaweed (optional)
- 1 cup of shiitake mushrooms (optional)
- Instructions:
- Bring the broth to a gentle simmer.
- Add the tofu, green onions, and mushrooms, allowing them to cook for 5 minutes.
- Turn off the heat and stir in the miso paste until it dissolves (avoid boiling miso, as it kills the beneficial probiotics).
- Add seaweed if desired and serve warm.
Miso Soup for Perimenopause and Menopause
Miso soup is a nutritional powerhouse for women going through perimenopause and menopause, offering benefits that go beyond simple nourishment. With its rich content of phytoestrogens, probiotics, and essential nutrients like B vitamins and antioxidants, miso can help alleviate common menopausal symptoms like hot flashes, mood swings, and bone loss.
By incorporating miso soup into your diet a couple of times a week, you can provide your body with the support it needs during this significant life transition, helping you feel more balanced, energised, and supported through the power of food.
Try my delicious grilled miso butter oysters!
This delicious oysters recipe is an absolute favorite of mine! Combining two of my favourite foods, oysters and miso!