Menopausal hot flashes can really put a damper on your day, or make a good night’s rest an absolute nightmare. Whilst most people tell you what foods to avoid as to not trigger the hot flashes, they never tell you what foods you should actually eat to help combat and control them.
Some of the best foods for controlling menopausal hot flashes include:
Soy milk contains phytoestrogens, which are estrogen-like substances that can help control hot flashes. Phytoestrogens seem to mimic some of the biological activities of the female hormones which can help decrease menopausal hot flashes in many women. The best and safest way to consume soy is to incorporate whole soy products such as soy milk or tofu into your diet.
Whole grains such as barley, oatmeal and brown rice are high in fiber. This is good, since fiber seems to aid in relieving hot flashes. Fiber absorbs water, which keeps the stools soft and promotes rapid passage of material through the intestines. In addition, fiber has been found to prevent overeating and food cravings, slow the digestive process, support weight loss, promote regular bowel movements and healthy colon function and help maintain normal blood sugar and insulin levels.
Fruits and vegetables, such as apples, bananas, cabbage and broccoli, also contain a healthy amount of fiber and can assist in reducing or eliminating hot flashes.
This calcium-rich food can help decrease menopausal hot flashes, as calcium cleanses excess estrogen from the liver making this nutrient vital in reducing hot flashes. It has also been found that when a woman reaches menopause, she may begin to experience rapid bone loss which increases her risk of bone-related health issues such as osteoporosis.
Other calcium-rich foods include sardines in oil, milk, cheese and turnip greens.
Liver and Leafy Greens
Beef liver and spinach contain high amounts of folic acid. Folic acid, or vitamin B-9, is said to reduce hot flashes. The researchers state that hot flashes occur because of disturbances in brain signals, due to a decrease in estrogen. They conclude that folic acid works as well as estrogen replacement therapy. Other food sources of folic acid are leafy greens, dried beans, rice, asparagus and avocado.
Pineapples are rich in the powerful antioxidant Vitamin C which can reduce hot flashes in some women. Antioxidants protect the body’s cells and fight free radicals. Free radicals are organic molecules responsible for aging, tissue damage, and possibly some diseases.
Vitamin C also reduces hormonal oxidative stress which aids in reducing menopausal hot flashes. Other excellent sources of Vitamin C are grapefruits, oranges, potatoes and broccoli.
Walnuts are a good source of Omega-3 fatty acids which can assist in decreasing hot flashes by regulating the cellular functions within the body. A common food compound found in Omega-3 fatty acids can ease hot flashes in menopausal women.
Salmon, shrimp and tofu all contain high levels of Omega-3 fatty acids.
Supplement to help reduce menopausal hot flashes
The Manna Menopause Support was formulated with phyto-estrogens, soy isoflavones, calcium and vitamin D to help curb menopausal symptoms such as hot flashes.