According to the North American Menopause Society, hot flashes can happen at any time – day or night. Although other hormonal conditions can cause them, hot flashes are frequently due to menopause. Regular exercise and a healthy diet consisting of soy, whole grains, low-fat dairy, fish, meat, eggs, nuts and a variety of fruits and vegetables can help to significantly reduce uncomfortable menopausal hot flashes.
Health Castle states that soy milk contains phytoestrogens, estrogen-like substances that can help control hot flashes. Phytoestrogens seem to mimic some of the biological activities of female hormones decreasing menopausal hot flashes in many women. Health Castle states that the safest way to consume soy is to incorporate whole soy products such as soy milk or tofu in your diet.
Free MD states that whole grains such as barley, oatmeal and brown rice are high in fiber which is beneficial in relieving hot flashes. Fiber absorbs water, which keeps the stools soft and promotes rapid passage of material through the intestines.
According to the website, Dr. Lark, dietary fiber is a key component in aiding women who are estrogen dominant, pre-menopausal and estrogen deficient by eliminating excess estrogen from their bodies. 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.
Low-fat yogurt is a calcium-rich food that can aid in decreasing menopausal hot flashes. Calcium cleanses excess estrogen from the liver making this nutrient vital in reducing hot flashes. Adora states that as a woman reaches menopause she may begin to experience rapid bone loss which increases her risk of bone-related health issues such as osteoporosis.
Calcium taken throughout a women’s life can help maximize her bone mass and minimize the loss of bone. Other calcium-rich foods include sardines in oil, milk, cheese and turnip greens.
Liver and Leafy Greens
Beef liver and spinach are high in folic acid content. Folic acid, or vitamin B-9, is reported to reduce hot flashes, according to the February 2010 issue of “Medical Hypotheses.” 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 an 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.