| Soy products contain isoflavones known to support the immune system and fight cancer.
• Macadamia nuts contain heart-healthy oils that actually promote high metabolism and fat burning rather than fat storage.
• Sprouts are loaded with vitamin C, digestive enzymes and the mysterious "live" element that you only get from living foods.
• Spirulina contains GLA, an essential fatty acid lacking in the modern diet.
• Chlorella and spirulina are excellent sources for chlorophyll, a cleansing phytonutrient that cleans the blood, detoxifies the liver, and even helps detoxify the colon. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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 Several substances in soybeans othet than isoflavones have shown anticancer activity in preliminary research.94
Reduction in sugar
Preliminary studies have reported associations between an increased intake of sugar or sugar-containing foods and an increased risk of breast cancer,95 though this link does not appeat consistently in published research.96 Whether these associations exist because sugar directly promotes cancer or because sugar consumption is only a matket for some other dietary or lifestyle factor remains unknown. |
| Supplements containing isoflavones extracted from soy are commercially available, and flaxseed (as opposed to flaxseed oil) is also a good source of phytoestrogens.
Lifestyle changes that may be helpful
Sedentary women are more likely to have moderate or severe hot flashes compared with women who exer-cise.8,9 In one trial, menopausal symptoms were reduced immediately after aerobic exercise.10
Cigarette smoking may be related to hot flashes in menopausal women. Preliminary data have shown that women who experience hot flashes are more likely to be smokers. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Soybeans have also been shown to prevent atherosclerosis (hardening of the arteries) in experimental animals4—an effect that may be due at least in part to the isoflavones.
Many other foods contain "healthful" compounds. For example, broccoli, brussels sprouts, cabbage, and cauliflower contain indole-3-carbinol and several other compounds that appear to have anticancer activity.5 Tomatoes, pink grapefruit, and watermelon contain another cancer-fighting substance called lycopene. |
Thomson Healthcare, Inc.
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 The Kupperman index rates hot flushes, paresthesia, insomnia, nervousness, melancholia, vertigo, weakness, arthralgia or myalgia, headache, palpitations, and formication. No side effects were observed (Han et al, 2002).
Soy isoflavone extract reduced the frequency of hot flushes in postmenopausal women in a double-blind, placebo-controlled trial. |
| HI) group. Non-HDL cholesteral was reduced in both groups compared to the controls (p<0.05) but total cholesterol was not changed. HDL cholesterol increased in both Soy groups (p less than 0.05). The total cholesterol to HDL cholesterol ratio was also decreased compared to the control (p<0.05) (Baum et al, 1998).
A Soy protein diet reduced LDL cholesterol, and the LDL to HDL ratio in one study of 26 men. The reductions were independent of age, weight, and pretreatment lipid concentrations. |
Dr. Michael Heinrich, Joanne Barnes, Simon Gibbons and Elizabeth M. Williamson
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 However, it has recently been used more as a source of the isoflavones, for a natural method of hormone replacement therapy. The isoflavones are oestrogenic in animals but the clinical use for menopausal women has not yet been well supported by clinical studies, except for a beneficial effect on hot flushes (see Burdette et al 2002, Fugh-Berman et al 2001). An extract was found to reduce pain in a small, randomized, placebo-controlled trial of women with cyclical mastalgia (Ingram et al 2001). |
Kaayla T. Daniel, PhD, CCN
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 A few researchers, however, report that the bioavailability of the isoflavones in fermented and modern products is about the same, although absorption takes place faster with the fermented soy products.24
Setchell believes the glycoside forms are the most potent because they stay in the system longer and undergo multiple passes through the enterohepatic system. People eating the glucoside forms of soy found in modern soy products tend to show several plasma peaks, which indicate that the soy estrogens are recirculating. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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| Soybeans contain two isoflavones, genistein and daidzein, that appear to have beneficial effects on bone. Administering eithet of these compounds3 or a soy-based diet4 to rats partially prevented the loss of bone resulting from surgical removal of the ovaries. Preliminary studies in humans also suggest that ingesting soy products may help prevent osteoporosis.5
Nutritional Supplements
The importance of calcium for healthy bones is well known. Numerous double-blind studies have shown that supplementing with calcium slows the rate of bone loss in postmenopausal women. |
Kaayla T. Daniel, PhD, CCN
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| The proprietary "nitrogenation process" hydrolyzes soybean proteins and concentrates isoflavones as well as other antinutrients such as saponins, protease inhibitors and phytates. High price to the contrary, hydrolyzing is a fast, cheap and highly profitable process. In contrast, the old-fashioned time-consuming fermentation methods lower the levels of antinutrients and toxins. Although the Haelan process could create a potent and possibly useful soy drug, the drink is sold as a safe and natural super food. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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| Standardized extracts providing 40 mg isoflavones per day are available as well.8
Are there any side effects or interactions?
Non-fermented red clover is relatively safe. However, fermented red clover may cause bleeding and should be avoided. Red clover supplements should be avoided by pregnant (page 363) or breast-feeding women and their safety has not been established in young children and infants.
Botanical name: Rubus idaeus Parts used and where grown
Raspberry bushes are native to North America and are cultivated in Canada. |
Kaayla T. Daniel, PhD, CCN
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| On a body-weight basis, this intake of isoflavones is an order of magnitude higher than the amounts causing thryoid problems and endocrine disruption in adults.
Would any parents, given these figures, take a risk by feeding their infants soy-based infant formula?
SOURCE: Table compiled by Sally Fallon, President of the Weston A Price
Foundation. ing development, the 'critical period,' when sex steroids can markedly influence neuronal structure and function.
"In humans, unlike rodents, this critical period was thought to occur before birth. |
| This occurred even though the levels of isoflavones in the monkey diets were 40 to 87 percent lower than the levels reported in four-month-old human infants fed a 100 percent soy-based formula diet. Less clear is why the numbers of monkeys' Leydig cells (interstitial cells of the testis and chief source of androgens) increased by an average of 74 percent in soy formula-fed animals in that study although there were no consistent differences in Sertoli or germ cell numbers. A decrease in testosterone generally results in decreased Leydig cell numbers, so these results are confusing. |
Russell L. Blaylock, M.D.
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 Early studies indicated that isoflavones, a family of phytoestrogens found chiefly in soybeans, could reduce bone loss in cases of osteoporosis, but of some concern was a report of abnormalities in white blood cell function in some people taking the supplement. One of these products, a soy extract called ipriflavone, was shown to reduce significantly a biochemical marker for bone loss.432 I am opposed to soy products in general because of concerns about high glutamate levels and other adverse effects including increased risk of breast cancer. |
The Editors of FC&A
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| Although many foods contain some soy, he says people tend to get the most isoflavones from eating tofu.
The typical Asian diet includes one to three servings of tofu per week. Eating more than that, White says, "may be associated with an accumulating risk for ill health, including more rapid brain aging."
Hang out with Mends for richer memories
Remember the days when you got into trouble for going out with your friends when you should have been studying? Maybe that wasn't such a bad idea after all. In fact, yakking with your friends - believe it or not - could help preserve your brain. |
| A specific kind of phytoestrogen, called isoflavones, are found mostly in soy-based foods like soybeans, tofu, miso, and soy nuts. Asian women who eat one type of soy food every day report very few hot flashes and mood swings during menopause. This could mean they're getting some estrogen from their diet.
Unfortunately, experts have concerns. Although some research shows soy might help your heart and prevent osteoporosis, other studies suggest it makes your brain age faster. Various health experts think the more soy you eat, the greater your risk of developing senility. |
Bill Sardi
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 Journal Nutrition 131: 1826-32,2001]
A recent report says:
" Women, especially those at high risk, want to know whether phytoestrogens decrease or increase breast cancer risk. If phytoestrogens are indeed protective, are soy and isoflavone nutraceuticals that are designed to supply phytoestrogens at 50 mg/day an intake comparable with that of an Asian diet, required to guarantee sufficiently high dosages?"
American Journal of Clinical Nutrition 79:183-184, 2004 That's not an easy question to answer. |
The Editors of FC&A
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| A small Dutch study reported over 40 percent fewer hot flashes with a daily red clover supplement containing 80 mg of isoflavones. On the other hand, two small clinical trials in Australia found no benefit from red clover. But red clover may affect more than just menopause.
Some experts think red clover may lower the higher cardiovascular risk that follows menopause. Although studies suggest red clover does not lower cholesterol, it may help your blood vessels stretch more easily. |
| Red clover contains several isoflavones including genistein and daidzein. Initial research studies suggest that genistein could be connected to breast cancer tumor growth, senility, brain aging, and slowed thyroid activity. More research is needed to confirm or disprove these findings.
The University of Pittsburgh Cancer Institute recentiy discovered that red clover may also have high estrogenic activity - a possible risk for breast cancer. If your family history or personal history includes breast cancer, don't try red clover.
Stay dry with evening primrose oil. |
Mark Blumenthal
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 A recent review suggests black cohosh does not contain isoflavones (Hagels et al, 2000). Constituents of black cohosh root and rhizomes also include the aromatic acids, isoferulic acid and salicylic acid (Bradley, 1992; Newall et al, 1996; Pizzorno and Murray, 1999) and other constituents including tannins, resin, phytosterols, fatty acids, starch, and sugars (Bradley, 1992; Foster, 1999; Newall etal, 1996).
PHARMACOLOGICAL ACTIONS
Studies refuting the estrogenic activity of black cohosh:
Human
A good-clinical-practices-compliance study (40 mg vs. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 You can also buy soy protein powder, which is probably the easiest and best way to get your soy protein and isoflavones if tofu and miso soup don't suit your taste. Just mix it into your orange juice. Okinawa tofu is still difficult to find in North America— although we're betting as more people are exposed to it, it'll become more readily available. Meanwhile, firm or extra-firm tofu is an excellent substitute. It is extremely high in cancer-fighting flavonoids and the closest in texture to its Okinawan cousin. You can find it in most supermarkets. |
Mark Blumenthal
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| Some references state that it also contains isoflavones including formononetin (Bradley, 1992; Jarry et al, 1985; Pizzorno and Murray, 1999). note: Although Jarry and coworkers reported the isolation of formononetin from a methanolic extract in 1985, more recent studies of Remifemin® (an isopropyl/ethanolic extract) along with five other commercial preparations failed to identify appreciable levels of the flavonoids (Liske, 1998; Foster, 1999; Stuck etal, 1997). |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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| Note: isoflavones come mainly from soy foods, such as tofu and miso, and may play a role in the markedly low risk for cardiovascular disease and cancer in Okinawans.1^18 and Hawaii Cancer Institute show that dietary westernization, including reduced soy food intake, plays a role in the increased risk of heart disease. Soy is, in fact, one of the few foods allowed an official USDA health claim for lowering heart disease risk.23
Exceptionally high consumption of soy protein has helped Okinawans easily meet their protein requirements while keeping their intake of high-CD animal protein low. |
| Chicken Edamame Curry
SERVES 4
Edamame (literally, "beans on branches") are soybeans that are harvested early, before ripening, when they're still green, fresh, and soft—and they're extremely rich in isoflavones. Edamame are especially beloved in Okinawa, where they're frequently used in cooking and eaten as an everyday snack—Okinawans love to pop them from the pod directly into their mouths. Now edamame have found their way across the ocean and are becoming popular in North America as well. They're now available in the frozen food section of most supermarkets (both with and without pods). |
| Phytoestrogens (such as isoflavones from soy and lignans from flax) also have a positive effect on cholesterol concentration and blood clots, and they even make the blood vessels less stiff.18 The tofu in Okinawa is lower in water content than Japanese tofu and higher in healthy fat and protein. This not only increases the flavor of the tofu but also increases its isoflavone content, which is very likely one of the reasons for the amazing low rates of cardiovascular disease and breast and prostate cancer in Okinawa. |
David Hoffman, FNIMH, AHG
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 In vitro hormonal effects of soybean isoflavones. The Journal of Nutrition 1995 Mar; 125(3 Suppl.):751S-56S.
34. Whitten PL, Russell E, Naftolin F. Influence of phytoestrogen diets on estradiol action in the rat uterus. Steroids 1994 Jul; 59(7):443-9.
35. Whitten PL, Russell E, Naftolin F. Effects of a normal, human-concentration, phytoestrogen diet on rat uterine growth. Steroids 1992 Mar; 57(3):98-106.
36. LevyJR, Faber KA, Ayyash L, Hughes CL Jr. The effect of prenatal exposure to the phytoestrogen genistein on sexual differentiation in rats. |
Heather Boon, BScPhm, PhD and Michael Smith, BPharm, MRPharmS, ND
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 Licorice is considered a "phytoestrogen," that is, the steroid-like configuration of several of the components of licorice, including the isoflavones and glycyrrhetinic acid, have the ability to influence estrogen metabolism. Generally, if estrogen levels are high, these constituents inhibit estrogen action by binding to the estrogen receptors and blocking the binding of endogenous estrogen. However, if estrogen levels are low, they appear to potentiate the action of estrogen. For this reason it is often referred to as being "amphoteric" (partial agonist) in nature. |
| In addition, the estrogenic nature of the isoflavones present may interfere with hormone replacement therapy and birth control pills if taken in excessive doses.8
DOSAGE REGIMENS
þ dried herb: 5-10 g three times daily.8
þ liquid extract (1:1 in 25% alcohol): 5-10 mL three times daily.8
Aloe Vera
A. vera (L.) Burm.f. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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| To make this great-tasting staple more Okinawan-style healthy, we use soybeans combined with pinto beans to raise the levels of isoflavones and heart-healthy canola oil rather than high-saturated-fat lard. Presto—Okinawanized and healthy. |
Patrick Holford
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 Soy, tofu, and isoflavones have been shown to protect against cancer, unlike estrogen HRT. My advice is to eat some tofu regularly, meaning at least every other day. You probably need 50 grams a day for an effect. Again, don't expect immediate results. Supplements containing isoflavone extracts may help, but the research to date isn't conclusive. They are worth trying if all else fails.
Black cohosh
Most promising are the results with the herb black cohosh, which helps hot flashes, sweating, insomnia, and anxiety. |
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