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!

Get the recipe!

The impact chronic stress has on your hormone health

Introduction to Stress and Hormonal Imbalance

In our fast-paced world, stress has become a constant companion for many. It’s the body’s natural reaction to any demand or threat, whether real or perceived. Stress triggers a set of biological responses designed to help us cope with danger or perform better under pressure. However, when stress becomes chronic, it can lead to a host of health problems, particularly in relation to our hormonal balance.

Hormonal imbalance occurs when there’s too much or too little of a hormone in the bloodstream. Hormones are crucial chemical messengers that impact how our bodies function, influencing our mood, metabolism, and overall health. The relationship between stress and hormones is cyclical; stress can lead to hormonal imbalances, which can, in turn, exacerbate feelings of stress or anxiety.

Chronic stress primarily affects the body’s endocrine system, responsible for hormone production. The adrenal glands, part of this system, produce cortisol, known as the “stress hormone.” While cortisol is vital for survival, providing the energy needed to respond to perceived threats, its constant elevation can disrupt the body’s normal processes. This disruption can lead to weight gain, fatigue, and impaired immune function, among other health issues.

Stress doesn’t just elevate cortisol levels. It also affects the production of other hormones, such as adrenaline, which prepares the body for a “fight or flight” response, and insulin, which regulates blood sugar levels. Over time, this can lead to more serious conditions, such as heart disease, diabetes, and thyroid disorders, making it crucial to manage stress effectively.

Understanding the impact of stress on hormonal balance is the first step towards managing its effects on our health. By recognizing the signs of hormonal imbalance and taking steps to reduce stress, we can protect our well-being and maintain a healthier, more balanced life.

The Science of Stress: Hormones Involved

Cortisol: The Stress Hormone
Cortisol, produced by the adrenal glands, plays a crucial role in the stress response, helping to regulate energy, immune function, and heart rate. However, chronic stress leads to prolonged elevation of cortisol, which can deplete the body’s resources and result in symptoms like fatigue, increased anxiety, and difficulty sleeping.

Adrenaline and Noradrenaline: Fight or Flight Hormones
These hormones prepare the body for quick action in stressful situations. Their release leads to an increase in heart rate, blood pressure, and energy supply. While essential for survival, frequent activation of this response can strain the cardiovascular system.

Impact on Other Hormones
Chronic stress doesn’t only affect cortisol and adrenaline; it also disrupts the balance of insulin, thyroid hormones, and sex hormones. This disruption can contribute to a range of health issues, from metabolic disorders like diabetes to problems with mood and sexual function.

Nutritional Support for Managing Stress and Hormonal Imbalance

A well-balanced diet is fundamental in managing stress and supporting hormonal health. Nutrients play specific roles in modulating stress responses and ensuring the proper functioning of hormonal pathways.

Vitamins for Stress and Hormones

B Vitamins: are essential for energy production and nervous system function. Sources include whole grains, legumes, and dark leafy greens.
Vitamin C: is known to reduce cortisol levels. Found in citrus fruits, berries, and peppers.
Vitamin D: supports mood and immune function. Best obtained from sunlight exposure, fatty fish, and fortified foods.

Minerals

Magnesium: Aids in relaxation and sleep. Abundant in nuts, seeds, and leafy greens.
Zinc: is important for hormone production. Found in meat, shellfish, and legumes.
Selenium: supports thyroid function. Sources include Brazil nuts, seafood, and eggs.

Amino Acids, Proteins, and Healthy Fats

Quality protein sources, including lean meats, fish, and plant-based proteins, support neurotransmitter functions essential for stress response.
Omega-3 fatty acids, found in fatty fish and flaxseeds, are anti-inflammatory and beneficial for brain health.

Antioxidants

Combat oxidative stress by neutralizing free radicals. Berries, green tea, and dark chocolate are excellent sources.

Practical Dietary Advice
Incorporate a variety of whole foods to ensure a comprehensive intake of these nutrients. Planning meals and snacks that include sources of complex carbohydrates, quality proteins, and healthy fats can stabilise energy levels and mood throughout the day.

Supplements
In some cases, supplements may be necessary to address nutrient deficiencies or provide additional support. However, it’s crucial to consult with a clinical nutritionist such as myself before starting any supplement regimen.

Lifestyle and Dietary Habits
Complementing nutritional strategies with regular physical activity, adequate sleep, and stress-reduction techniques like mindfulness or meditation can enhance overall health and resilience to stress.

Need a consultation?

I offer both virtual and in person consultations, to book a virtual consultation email me at rarnie@rarniemccudden.com. For an in-person consultation follow the booking link below.

Initial consultations start at $140

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What is trauma informed nutrition?

As a trauma-informed clinical nutritionist and biochemist, I offer a distinct viewpoint on the connection between trauma, nutrition, and overall well-being. Trauma-informed nutrition is a specialised approach that recognises the significant influence trauma has on an individual’s nutritional well-being and their connection with food. This method focuses not only on providing dietary guidelines, but also on comprehending and tackling the underlying factors that influence eating behaviours and nutritional well-being.

The Influence of Trauma on Nutritional Well-being

Both psychological and physical trauma can have a profound impact on an individual’s eating habits and overall nutritional health. It might appear as compulsive overeating or indulging in large amounts of food, where food is used as a momentary source of comfort or a way to dull emotional distress. This behaviour not only results in physical health problems such as weight gain, but also sustains feelings of guilt and shame related to eating.

On the other hand, trauma can decrease the desire to eat or be interested in food because of mental anguish, resulting in inadequate nutrition, loss of weight, and a weakened immune system. Furthermore, trauma has a profound influence on the gastrointestinal tract, which is commonly known as the “second brain,” causing disruptions in nutrition absorption and resulting in symptoms such as irritable bowel syndrome (IBS) and chronic inflammation.

The Importance of Trauma-Informed Nutritional Care

Understanding the complex connection between trauma and nutritional well-being highlights the necessity of employing a trauma-informed approach in dietary counselling. This comprehensive and compassionate approach surpasses conventional nutritional guidance, by examining how trauma impacts eating patterns and the individual’s connection with food.

As a practitioner who is knowledgeable in trauma, I place great importance on establishing a secure and nurturing setting where individuals may openly address the difficult topics of food and trauma without any apprehension of being criticised. In this collaborative environment, individuals can identify triggers, create coping skills, and build a nourishing eating routine that promotes both physical and emotional healing.

Personalised Nutritional Approaches

Within my practice, I prioritise providing tailored care, acknowledging the distinctiveness of each person’s traumatic encounter.

This entails:

Diets that are rich in nutrients: It is essential for individuals experiencing trauma-related symptoms to prioritise meals that promote brain health and decrease inflammation.
Principles of mindful eating: Promoting a conscious and attentive attitude towards eating aids in the restoration of a wholesome connection with food that has been interrupted by traumatic experiences.
Stress-reduction approaches involve the implementation of stress management practices to mitigate the effects of stress on eating behaviours and nutritional health.
Supporting gastrointestinal health: It is crucial for those impacted by trauma to address gastrointestinal symptoms by following diets that improve gut health and decrease inflammation.
Enhancing personal agency through the acquisition of knowledge and skills

Education is a potent instrument in trauma-informed nutrition. By providing individuals with information regarding the influence of diet on their physical and mental health, they are more capable of making educated decisions that contribute to their recovery.

Progressing

The process of recovering from trauma is highly individualised and might be filled with difficulties. Nevertheless, with the assistance of a clinical nutritionist who is knowledgeable about trauma and its effects, individuals can successfully traverse this process by receiving guidance that recognises and takes into account the intricate nature of their experiences. This technique not only tackles the symptoms, but also promotes resilience, self-awareness, and a revitalised connection with food and body.

Incorporating trauma-informed diet into holistic health care is crucial, since it provides a compassionate and all-encompassing approach to healing. Through acknowledging the complex ways in which trauma affects nutritional health and overall well-being, trauma-informed professionals play a vital role in assisting individuals in their journey towards recovery and empowerment. Embracing a trauma-informed approach to nutrition recognises the deep interrelation between the mind, body, and spirit, guiding us towards a future where comprehensive care forms the basis of well-being and health.