Menopause

Top 9 Foods That Fight Hot Flashes

 

Menopause is a natural part of a woman’s aging. It can occur during a woman’s 40s and 50s, and the average age of women in the United States experiencing menopause is 51. There is a period leading up to menopause that is referred to as perimenopause. Often, a change of diet can help relieve menopause symptoms. For instance, women who follow the Mediterranean Diet were 20% less likely to suffer from hot flashes and nausea, not to mention night sweats. Let me point to 9 foods that may be able to help you fight hot flashes.

Menopause and Diet

Every woman who has experienced hot flashes associated with menopause has laid in bed sweating and losing sleep, hoping the hot flashes they are experiencing will end. Eating a diet that incorporates certain foods and eliminates others may help with symptom relief. For a woman, foods that have estrogen can be beneficial since estrogen regulates reproductive changes in women. Do you know what causes hot flashes? Vasomotor symptoms (hot flashes) are caused by changing estrogen levels, and this can lead to blood vessels dilating and constricting, messing with body temperature regulation.

9 Foods to Help with Hot Flashes

You don’t necessarily have to change your entire diet, but incorporating certain foods into your diet can help minimize or at least regulate hot flashes. Some food you might want to explore can include:

1. Soy products

   These foods contain compounds such as genistein and daidzein that have been proven to control hot flashes. Tofu, soybeans (a.k.a. edamame), and tempeh are all good options and contain phytoestrogens, which can mimic biological estrogen.

2. Phytoestrogens

   Not only does soy contain phytoestrogen-rich nutrients, but flaxseed has shown the highest levels. Other options include berries, oats, sesame seeds, and apples.

3. Fruits and Vegetables

   We know that fruits and vegetables are good for us in general, but the more veggies you eat, the more weight loss you can achieve in menopausal women. This, in turn, helps relieve symptoms of hot flashes. Try eating broccoli, Brussels sprouts, spinach, and kale to fight hot flashes.

4. Cold water fish

   These are great sources of Omega-3 fatty acids, which have great anti-inflammatory properties. Substituting fish for red meats is a great way to maintain protein while increasing your Omega-3 fatty acids. One study showed that these foods high in Omega-3 can provide some relief from hot flashes/night sweats, and mackerel, salmon, anchovies, and sardines are great options.

5. Cooling foods

   In traditional Chinese medicine (TCM), some women have found relief from night sweats and hot flashes by eating "cooling foods." TCM recommends eating a good balance of "warm" and "cold" foods to keep your body in balance. Examples of cooling foods include cucumbers, Bok choy, romaine lettuce, and bananas.

6. Leafy greens

   These are loaded with vitamins, minerals, and phytochemicals that can support normal hormone balance. Besides benefiting overall health, they contain calcium, which is essential for your bones and regulates blood pressure during menopause. Try to include two servings of leafy greens, such as spinach, kale, and Swiss chard, into your daily diet.

7. Whole grains

   Brown rice, oats, and quinoa are rich in fiber, minerals, and vitamins that can support overall health and the regulation of hormones. They help minimize hot flashes by giving a steady release of energy that helps blood sugar levels, which can help prevent them.

8. Nuts/seeds

   Instead of processed snacks, try a handful of almonds, sunflower seeds, or walnuts as a daily snack. They are an excellent source of vitamin E and healthy fats and can reduce the frequency and severity of hot flashes in menopausal women.

9. Avocados

   They’re not just for guacamole!! They contain healthy fats, fiber, and vitamins/minerals, mainly vitamin E and potassium. This can help regulate blood pressure and electrolyte balance, which can help with overall comfort during hot flashes.

Products To Help Manage Hot Flashes

When to Seek Medical Attention

As with any diet, you should always consult your physician before starting it. Women should consult their OB/GYN if menopause symptoms become problematic and really start interfering with their daily activities. Interrupted sleep patterns due to hot flashes at night can have detrimental effects on your routine.

References

• Menopause - Symptoms And Causes
• What is menopause?
• What To Eat When You Have Hot Flashes
• Top Foods High in Estrogen
• Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women

 

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