You wake up in the morning, try to prepare your to-do list for the day, and suddenly you feel hot as though you are roasting. Your skin turns red and you start sweating. If you have ever experienced hot flashes, then you know it’s a very discomforting experience. Fortunately, we have put together 9 foods that fight hot flashes.
Hot flashes are a common symptom in women on the verge of menopause. Night sweats and hot flashes plague their rather normal life.
Sometimes these symptoms come with so much intensity that one could experience breathlessness, anxiety, heart palpitations, etc.
While non-hormonal and hormonal treatment could relieve the symptoms, lifestyle changes like eating foods that fight hot flashes and exercise could be game-changers.
Foods That Fight Hot Flashes
Take the fight against hot flashes to the next level by eating these 9 foods that fight hot flashes.
Flaxseeds contain phytoestrogen, which regulates hormonal imbalances in menopause.
One review on the advantages of flaxseed revealed that flaxseed could reduce symptoms of menopause, their intensity, and frequency.
When buying flaxseed, get the ground seeds instead of the whole. The whole seeds is not easily digested in the intestines, while ground flaxseed is readily absorbed.
Flaxseed also has soluble fiber, which lowers blood sugar and improves digestion. For a delicious treat, add flaxseed to your salad, smoothies, or yogurt.
2. Fruits and vegetables
Fruits and vegetables are loaded with antioxidants, which prevent cell damage. Favorites are dark green leafy vegetables, like tomatoes, spinach, bell peppers, eggplant, broccoli, andkale, and carrots.
Colorful fruits like cherries, mango, and berries are also filled with potent antioxidants.
3. Tofu and Soy
A decrease in estrogen is the reason for hot flashes in menopause. Certain food contains natural estrogen, which will help regulate your hormonal levels.
Tofu, edamame, tempeh, and foods prepared with soy are loaded with phytoestrogen, which acts like estrogen.
A landmark research carried out on postmenopausal women revealed that eating soy protein reduced the occurrence of hot flashes.
Foods made with soy like tofu and tempeh are filled with calcium, plant-based protein, and iron.
Interestingly, women on a plant-based diet also reported experiencing fewer hot flashes than women who ate animal protein often.
Fatty fish such as salmon is rich in omega-3 fatty acids.
One study revealed that, when used with vitamin E, omega-3 supplements can reduce or prevent postmenopausal symptoms such as hot flashes.
It is worth noting that both of the studies used an omega-3 supplement in place of omega-3 fatty acids foods.
Salmon has other benefits for the brain and cardiovascular health. The American Heart Association says eating fish at least twice weekly lowers the risk of stroke and heart disease.
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5. Apple Cider Vinegar
Apple cider vinegar has a lot of uses. You may have one in your pantry right now!
Since its discovery, apple cider vinegar has been proven to have a lot of health benefits.
While there is no evidence that apple cider vinegar can reduce or prevent hot flashes, taking apple cider vinegar helps to balance blood sugar levels after a meal.
Since women who experience hot flashes during menopause usually have high blood sugar levels, taking apple cider vinegar after a meal will help regulate it, reducing hot flashes this way.
For a refreshing mocktail, add tablespoons of apple cider vinegar to a glass of water.
Some women usually drink cold water to cool off when having a hot flash. Certain foods also give a similar cooling effect.
In traditional Chinese medicine, cucumbers are used as “cooling food” and can soothe hot flashes during menopause. Cucumbers are 95% water and so hydrate the body.
Try saving some slices of cucumber in your fridge for the next bout of hot flashes.
7. Lemon Juice
Lemon juice, like apple cider vinegar, helps to balance blood sugar levels. As said earlier, women with hot flashes usually have high blood sugar and lemon juice could help even the fight.
Lemon juice balances glucose levels by slowing down carbohydrate digestion
A study revealed that participants who drank lemon juice with bread had 30% lower glucose levels when compared to participants who drank water with bread.
To control your blood sugar level, try some lemon juice.
Turmeric is an Indian spice that is just like ginger. Turmeric has a mild, earthy taste and can be bought ground or as a root.
Curcumin, a polyphenol in turmeric, gives it its bright yellow color. It has a strong antioxidant and anti-inflammatory properties.
A study revealed that curcumin intake reduces hot flashes in postmenopausal women. Participants experienced a reduction in both the number and intensity of hot flashes.
9. Sunflower Seeds
One of the richest sources of vitamin E is sunflower seeds. A study revealed that vitamin E reduced the occurrence of hot flashes in postmenopausal women by almost one-third.
This study did not use vitamin E food sources, like sunflower seeds. So adding sunflower seeds to your meal is a good idea. A one-ounce serving has over half the recommended daily quantity of vitamin E.
Top your yogurt with sunflower seeds or spread the butter on toasted bread. Pumpkin, almonds, avocado, hazelnuts, and red bell pepper are other good sources of vitamin E.
Eating foods that fight hot flashes is your best chance of fighting hot flashes naturally. Eating the foods listed in this guide is a good way to start.
However, if hot flashes persist despite your best efforts, then it may be time to call in on your doctor.