So, you have reached menopause and are experiencing the dreaded hot flashes? These commonly signal the huge hormonal shift that comes with this time in a woman’s life. However, just because they are common, you don’t need to endure without trying to lessen their discomfort. In fact, there may some easy dietary changes that could leave you feeling free of this irritating menopausal symptom.
Can a change in diet help your hot flashes?
It will probably come as no shock that most of the foods that tend to trigger hot flashes are also foods that should be consumed only in moderation anyway. Dietary changes can be difficult to put into place, especially if they include eliminating or cutting down on favorite foods. In the end, however, paying attention to which foods trigger hot flashes or other discomfort in your body is a great way to find a balanced diet that works for YOU.
What happens during menopause?
Although it is important to eat a well-balanced diet throughout your life, menopause is an especially sensitive time for a woman’s overall health. Diet should be taken into consideration to ensure you are getting the proper nutrients. As estrogen declines, women tend to gain weight and lose muscle mass. This can also lead to a loss in bone density. During menopause, women become more susceptible to heart disease, hypertension, and insulin resistance.
Even more reason to introduce nutrient dense foods into the diet if they aren’t there already! Here are some foods that are great for women as they hot flash their way through menopause:
- Fruits and vegetables – These powerhouse foods are rich in antioxidants, which can help to prevent cell damage, especially as we age. Consume plenty of dark leafy greens, bell peppers, eggplant, tomatoes and carrots. Mangoes, berries and cherries are also a delicious way to pack in the vitamins.
- Fatty fish – Omega 3’s fatty acids found in fish such as salmon can help to protect the brain, vision, heart, bones and boost mood. These fats can also help to control blood pressure, which may be the reason for some hot flashes.
- Protein – Since rising estrogen can wipe away muscle mass, try upping your protein intake by including lean meats, beans, legumes, seeds and nuts in your diet.
- Cooling foods – Hot flashes may respond well to foods that cool the body down. According to alternative therapies such as Chinese medicine, these can include apples, bananas, spinach, broccoli, eggs, and green tea. Melons, cucumbers and other foods you might enjoy on a hot summer day can also help to cool the body temperature.
- Water – Staying hydrated during menopause is extremely important. Not only does it prevent dehydration, but it also flushes the body of toxins, helps with nutrient absorption, and keeps weight in check. Add some ice cubes to your water for a nice chilly drink to curb those hot flashes!
Here is what foods and beverages you should try to avoid:
You know it would be coming … these foods tend to make hot flashes worse so either remove them from your diet or cut down on them to help curb the discomfort.
- Alcohol – If you stick to a glass of wine a few times a week, you may not notice a difference in your hot flashes. Drinking more than one drink per day, however, can wreak havoc on your health and your hormones. Alcohol also interferes with sleep and can make both anxiety and depression worse.
- Fatty foods – Foods that are fried should be eaten in moderation, as should fast foods. Although healthy fats are helpful, these foods contain fats that are not only bad for hot flashes, but hard on your overall health as well.
- Spicy foods – It makes sense that foods with a great deal of spice tend to increase the body temperature and blood pressure. Therefore, if you are trying to avoid making your hot flashes worse, keeping the spicy foods to a minimum is the best way to go.
Although menopause can’t be avoided, making a few dietary changes can give you the best outcome. Eating a nutrient dense diet rich in vitamins and minerals is an important key to helping you stay healthy through one of life’s biggest transitions!
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