True Soul Work

Category: Hashimoto Remission

  • Friday Femininity: The Best Time in Your Cycle to Eat Soy for PMS Relief

    I am starting a new plan to create (almost *) daily content for you. 

* I will have a day in the week where I do nothing = only self-care and another one for admin stuff. 

My soul-aligned business is entirely about self-esteem and self-care, self-love, so I'm obliged and committed to walking the talk before I pass the sermons on to you!

    Friday will be Friday Femininity from now on, covering the topics:

    💃 Womanhood / 40+ Wellness / PMS-Safe Self-Care

    Today:

    The Best Time in Your Cycle to Eat Soy for PMS Relief

    DISCLAIMER: This does not replace any advice by your healthcare professional.
    I have found out that soy really helps me – throughout my cycle and especially during PMS.     So try it out in reasonable amounts.

    Premenstrual syndrome (PMS) can show up in many ways—bloating, mood swings, breast tenderness, cravings, and fatigue. While every woman’s experience is unique, diet can play a surprisingly powerful role in easing these symptoms. One food that’s often discussed in connection with hormone balance is soy.

    Soy contains isoflavones, plant-based compounds that act as phytoestrogens (plant estrogens). They don’t work exactly like your body’s natural estrogen, but they can bind to estrogen receptors and gently modulate hormonal fluctuations. This makes soy particularly interesting when it comes to managing PMS.

    So, when in your cycle is soy most helpful?

    Understanding the Menstrual Cycle & Hormones

    To time soy intake well, it helps to know the general hormonal flow:

    • Follicular phase (Day 1–14, roughly): Estrogen begins low at menstruation and rises steadily as ovulation approaches.
    • Luteal phase (Day 15–28, roughly): After ovulation, progesterone rises and estrogen dips slightly, then both decline toward the end of the cycle. This drop in hormones is a major trigger for PMS symptoms.

    Why Soy May Help in the Luteal Phase

    Since PMS symptoms often stem from falling estrogen levels in the late luteal phase, soy’s phytoestrogens may provide a gentle estrogen-like effect. This doesn’t mean soy replaces your hormones, but it may help “soften the crash,” potentially reducing mood swings, breast tenderness, and other estrogen-withdrawal symptoms.

    Some women also find that soy helps with bloating and water retention, since estrogen fluctuations can affect fluid balance.

    When to Include Soy

    • Best window: Mid-to-late luteal phase (about a week before your period starts). This is when PMS symptoms are most likely to flare. Adding moderate soy intake during this time may ease the transition as estrogen levels drop.
    • How to use it: A daily serving of soy foods—like tofu, edamame, miso soup, or unsweetened soy milk—may be enough. Whole soy foods are better than processed soy additives.
    • Consistency matters: Some studies suggest soy is most effective when eaten regularly across the cycle, but paying extra attention to it in the luteal phase could bring symptom relief.

    I used to avoid soy for years beliving things about its negative reputation. Now I enjoy it whenever I want to.

    I did a food intolerance test and soy is not on my personal sh*t list.

    + According to studies, soy can help female breast health.
    Studies suggest, it’s actually IODINE (too much of it) that can be a problem, not soy.

    As I have hashimoto (in remission), I need to watch my iodine intake anyway, as iodine can create inflammation in people with hashimoto.

    But soy? No problem for me. Actually helps me. I’m vegan and need to make sure to eat enough protein (that’s not a general vegan issue, but to me, because I forget to eat sometimes).

    I’m very happy to include soy in my meals again.

    Soy helps me on many levels:

    • It helps me meet my protein needs – which also helps me with hashimoto
    • It helps me with PMS
    • It opens up a lot of vegan food options (if there is no pea protein, seitan, lentils etc. available …. so life has become much simpler again! Being vegan and avoiding soy and gluten, tomatoes, oranges…. and all kinds of other stuff was a little limiting – it was good for a while, though. Sometimes I miss the limited options. Might do it again, seriously. Right now, I’m craving PROTEIN!!! and having soy makes that a lot easier.)

    A Few Things to Keep in Mind

    • Individual response varies: Some women notice big improvements, while others don’t see much change.
    • Moderation is key: 1–2 servings of soy per day is generally considered safe for most women.
    • Not a quick fix: Soy is best as part of a balanced, hormone-supportive diet (think fiber-rich veggies, omega-3s, and limited processed sugar).
    • Medical conditions matter: If you have thyroid concerns, estrogen-sensitive conditions, or are taking certain medications, check with your healthcare provider before making major changes.

    Bottom Line

    For women struggling with PMS, adding soy foods—especially during the luteal phase—may help ease symptoms linked to hormonal fluctuations. Think of it as a gentle dietary tool to help your body transition more smoothly into your period.