(Ivanhoe Newswire) -- Studies have shown the benefit of soy in helping reduce the risk of heart disease. Now, new studies show it may also help some women who are menopausal or post-menopausal overcome symptoms without estrogen therapy. Here's how and ways to get it into your diet.

Having been raised on a farm, taking care of animals comes naturally to Jane Ebert. Having a home economics background, nutrition comes naturally, too. So, when Jane began having symptoms of menopause like lack of concentration, hot flashes and night sweats, she looked for help with her diet.

Jane admits, "I never did try hormone replacement therapy, and that was strictly a personal choice."

Greg Burke, M.D., M.S., of the Wake Forest University Baptist Medical Center in Winston-Salem, N.C., says 85 percent of menopausal women do not use estrogen therapy for a variety of reasons. His research has investigated how women can get the same benefits naturally. He says isoflavones -- the active ingredient in soy -- can help.

"The isoflavones themselves are a form of estrogen," says Dr. Burke, who is a chronic disease prevention specialist.

While the effect is not as great as with manufactured estrogen, he says women report a decrease in their symptoms.

Dr. Burke concludes, "It makes sense to increase your soy consumption."

One simple way is to make stir-fried tempeh.

Wake Forest clinical dietician Donna Ziobro, M.P.H., R.D., L.D.N., explains, "[Tempeh] is made out of soy beans, and they're slightly fermented. It kind of has a nutty flavor."

To make the stir-fry, use the tempeh as you would pieces of chicken. First steam it, then stir-fry. Then add some soy sauce for flavor and mix in vegetables. Stir-fry dish for a few minutes to cook the vegetables and you're done.

Donna says, "If you think about using familiar foods with the new food, I think you might have a better chance of your family starting to enjoy it and use it."

Other easy ways are fruit smoothies with soymilk or ready-made soy burgers.

"You're getting protein, but it's just not from an animal source," says Donna.

For Jane, a daily shake with soy powder helps her manage menopause. "I eliminated the night sweats, and that was heavenly," she says.

And a scoop of ice cream on top makes being healthy even sweeter.

Soy has also been found to reduce the risk of heart disease and may even reduce the risk of cancer.

　　(From HealthWorld Online)