9 Foods That Fight Hot Flashes are a common symptom of menopause because of the fluctuating hormone levels that women experience. Hot flashes are episodes of rapid, extreme heat not brought on by the weather or other external factors. Some foods, however, may help lessen their occurrence and intensity. This article reviews 9 foods that reduce hot flashes and make menopause more bearable.
It’s no surprise that Asian women experience fewer menopausal symptoms than their Western counterparts, given the prevalence of soy in many Asian diets. Isoflavones, a type of phytoestrogen found in abundance in soy, can affect the body like estrogen. This can aid in restoring hormonal equilibrium and reducing the severity of hot flashes. Eat more soy products like tofu, soy milk, and edamame to reap the health benefits of this bean.
Phytoestrogen-rich foods, such as flaxseed (especially lignans), support healthy female hormone levels. After six weeks of regular flaxseed consumption, hot flashes decreased by 57% in postmenopausal women. Ground flaxseed is an adaptable component that may be used in various ways to alleviate the discomfort of hot flashes.
Fibre, which is abundant in whole grains, has been shown to help regulate estrogen levels in the body. Excess estrogen can be eliminated with fibre, keeping it out of circulation and preventing hormonal disruptions. Choose whole-grain products like bread, brown rice, and oatmeal to help your body maintain healthy hormone levels.
Some studies have found that eating leafy greens like spinach, kale, and Swiss chard can help lessen the frequency and intensity of hot flashes. High fibre content, like that of these nutrition-dense meals, promotes healthy hormone levels and general well-being.
Antioxidants and fibre can be abundant in some fruits, such as berries and apples. Inflammation is decreased, hormone levels are maintained, and their use enhances general health. They are sweet and refreshing, perfect for a hot day or flash.
Cold Water Fish
Omega-3 fatty acids are abundant in cold-water fish like salmon, sardines, and mackerel. The frequency and severity of hot flashes may be mitigated by taking these important fatty acids. And because omega-3s are important to cardiovascular health, eating cold-water fish is wise.
Nuts and Seeds
Vitamin E and magnesium can be abundant in nuts and seeds, including almonds, sunflower, and pumpkin seeds. Hot flashes may be mitigated by taking in these nutrients. These foods’ protein and healthy fats will keep you full for hours.
Hot flash relief can also be found in certain herbal drinks. Stress is a typical trigger for hot flashes, and chamomile and lavender teas are recognized for their relaxing effects, which can help reduce stress levels. Historically, black cohosh and other herbs have also been used to treat menopause symptoms.
Greek yoghurt and other probiotic foods can boost gut health, which can have a positive effect on hormone balance. This is because of the gut microbiome’s crucial function in estrogen metabolism. Keeping your digestive tract in good shape will help you control your estrogen levels, which may reduce your occurrences of hot flashes.
Finally, while menopausal hot flashes are common, they should not control your life. If you suffer from hot flashes or hormonal imbalances or want to feel better overall, adding these 9 foods to your diet may help. When making dietary adjustments, especially those related to menopause, it’s important to check in with a doctor to be sure you’re getting everything your body requires.