What to eat to reduce hot flashes during menopause
I’m a Registered Dietitian who works with women through all stages of life, here are the top foods I would recommend to reduce hot flashes during menopause.
What are hot flashes
Hot flashes are typically described as an intense warmth in the upper body: face, neck and chest. Hot flashes are a common symptom of perimenopause, which is the time where a woman’s menstrual cycle becomes irregular and eventually ceases. One study found that 85% of North American women will experience hot flashes in varying intensities through out their menopause journey. Hot flashes occur often unexpectedly and can cause: reddening of the skin, sweating and even chills. When they occur at night they are often referred to as night sweats.
Why do hot flashes occur?
Hot flashes occur due to hormonal fluctuations that occur as we age, specifically estrogen. During menopause a women’s fluctuating estrogen level can interfere with the bodies ability to establish regular blood flow, either constricting or restricting it and leading to what we know as hot flashes.
Can changing your diet improve hot flashes?
Yes! There is tons of research to support that what we eat can help or harm our hormonal balance. Since perimenopause and menopause is a hormonally driven time period for women, it makes sense that proper individualized nutrition can improve your perimenopause symptoms.
5 nutrition tips to decrease hot flashes
1. Fiber rich fruits and vegetables
Including enough fruits and vegetables has many health benefits including providing your body with a broad range of vitamins and minerals essential for a healthy metabolism. Additionally, it helps provide dietary fiber that helps balance blood sugar levels, lower bad cholesterol and more.
2. Soy
You might be surprised to learn that soy during menopause is a good food to include! There has been conflicting research in the past about whether soy could contribute to breast cancer or not. Let me assure you that this large study of woman consuming moderate soy intake were found to be at no increased risk of breast cancer. Another study showed that just 1/2 cup of soy helps to decrease hot flashes in perimenopausal women. This is likely due to the isoflavones: daidzein and genistein, which mimic estrogen, naturally low in perimenopausal woman.
3. Flaxseeds
Flaxseed could decrease hot flashes in menopausal women according to this study. Flaxseed is loaded with lignans (a phytoestrogen), soluble fiber, potassium, vitamin b1, and omega three fats. All of these have a role in regulating hormones, which can be up and down through out menopause. Try adding in ground flax seeds to your morning oatmeal or smoothie, on top of a salad or in baked goods.
4. Omega three rich fish
Adding in omega three rich fish like salmon and sardines has been found useful to decrease hot flashes. These types of fish have omega three fats which help to decrease inflammation in the body. Try swapping out red meat or other meats for omega three rich fish 2 times per week.
5. Weight loss of 10 pounds can help decrease hot flashes
Not a specific food, but a cumulation of lifestyle changes leading to weight loss can positively impact vasomotor symptoms (that is, hot flashes, night sweats, etc). This study says that they can be significantly improved by an average weight loss of 10 lbs in post-menopausal women. If you would like more weight loss support and nutrition counseling, learn more about working with me, a Women’s health registered dietitian here.
Want To learn more about menopause nutrition?
Do you want to learn more about how proper nutrition can improve your menopausal symptoms? I’m a Registered Dietitian who specializes in Women’s Health, I would love to support you on your Menopause nutrition journey! Click here to learn more about my services or click here to apply to work with me (I accept insurance and private pay clients). I can’t wait to meet you.
