Hot flashes, those sudden waves of heat that rise from the chest to the face, are among the most bothersome symptoms of menopause.
They can cause excessive sweating and flushing of the skin, leading to discomfort and sometimes embarrassment.
Fortunately, it is possible to significantly reduce these discomforts without resorting to medications such as hormone replacement therapy.
Experts have identified the 9 best foods that help fight hot flashes.
Thus, it is possible to go through this period of change without being overwhelmed by the heat.
Among the natural options, enjoying a cup of iced sage tea can reduce the intensity of even the most severe hot flashes by up to 100%.
Understanding the Causes of Hot Flashes
Hot flashes, also known as vasomotor symptoms, affect about 75% of menopausal women in the United States.
They manifest as a sensation of intense heat spreading through the body, leading to sweating and skin flushing.
The duration of a hot flash can vary from a few minutes to several hours.
During sleep, these manifestations are known as night sweats.
Hot flashes can also be accompanied by chills and an accelerated heart rate.
The hormonal fluctuations specific to menopause are responsible for these sensations.
A decrease in estrogen and progesterone levels can alter the brain’s perception of temperature.
Estrogen promotes heat dissipation, while progesterone tends to retain it, leading to an elevation in body temperature.
“Hot flashes come from the inside out, and the heat needs to escape, which becomes more difficult when estrogen levels drop.”
Other factors can trigger hot flashes, such as ambient heat or tight clothing, stress, smoking, all of which can increase body temperature and intensify symptoms.
The frequency and duration of hot flashes vary from person to person.
Some women experience them several times a day, while others rarely suffer from them.
And while for many, hot flashes cease after menopause, some may experience them for more than ten years after this transition period.
Tip: While hormonal fluctuations are the most common trigger for hot flashes, they are not the only cause.
A Natural Alternative to Hormone Replacement Therapy
Hormone replacement therapy (HRT) is known for its effectiveness in relieving menopausal symptoms, including hot flashes.
These medications contain synthetic hormones that mimic those naturally produced by the body.
HRT can be administered orally or through patches and transdermal creams.
Its ability to quickly alleviate hot flashes can be seen in just a few weeks.
However, the cost of HRT can reach up to 500 dollars for three months of treatment, depending on the type of medication and insurance coverage.
There is also a, albeit low, risk of breast and uterine cancers, as well as blood clots and strokes associated with the use of HRT.
Fortunately, studies have shown that certain foods can effectively combat hot flashes.
Incorporating one or more of these foods into your daily diet is a simple step.
The 9 Foods to Prioritize to Combat Hot Flashes
According to Amy Shapiro, MS, RD, founder of Real Nutrition, estrogen plays a beneficial role in many systems of our body.
Through diet, we seek to balance our hormones, cholesterol, heart health – in short, to manage everything that estrogen regulates for us, but only through our diet.
Here are the 9 best foods that help keep your cool in the face of hot flashes.
- Flaxseeds, rich in lignans, have a modulating effect on estrogens.
- Soy, containing isoflavones, can act as a mild estrogen.
- Fruits and vegetables, with their richness in fiber and water, contribute to better hormonal regulation.
- Fatty fish like salmon, a source of omega-3s, promote hormonal balance.
- Eggs, for their contribution of B vitamins that support the liver in hormone metabolism.
- Whole grains, with their low glycemic index, help stabilize blood sugar and mood swings.
- Nuts and seeds, with their good fats and proteins, support hormonal health.
- Water, essential for staying hydrated and helping regulate body temperature.
- Herbs and spices, especially sage and ginger, can have a cooling and anti-inflammatory effect.
Soy, an Ally Against Hot Flashes
Plant compounds called phytoestrogens resemble human estrogen and can alleviate menopausal symptoms.
Soy, rich in isoflavones, is a particularly effective source of phytoestrogens, or you can also try sweet potatoes.
According to Dr. Minkin, these phytoestrogens can play a beneficial role in reducing hot flashes.
A study published in the Menopause journal found that a daily consumption of 1/2 cup of cooked soy as part of a vegan diet reduced hot flashes by 79%.
Dr. Minkin recommends foods such as edamame, tofu, and soy milk, all sources of isoflavones that help relieve hot flashes.
For more information on the benefits of soy for hot flashes and its positive influence on mood through increased serotonin levels, check out our related publication.
Tomato Juice, a Relief for Hot Flashes
Treat yourself to a glass of unsalted tomato juice.
Studies published in the Nutrition Journal highlight the presence of gamma-aminobutyric acid (GABA) in tomatoes.
This compound mimics the effects of estrogen.
It contributes to the stabilization of hormones that can trigger hot flashes.
Drinking a small glass of tomato juice twice a day can significantly reduce menopausal symptoms.
Flaxseeds, a Support During Menopause
Flaxseeds are known for their high fiber and beneficial omega-3 fatty acids.
They are especially rich in phytoestrogens, which can alleviate menopausal hot flash discomforts.
According to Dr. Minkin, lignans, a form of plant estrogen present in flaxseeds, could be effective in managing these symptoms.
To benefit from their properties, incorporate flaxseeds into your baked goods such as muffins and bread, or sprinkle one to two tablespoons daily on your salads or in your oatmeal bowl.
For refreshing smoothie ideas based on flaxseeds that soothe menopausal symptoms, check out our associated recipes.
Peppermint, Immediate Relief for Hot Flashes
Your solution for fresh breath could also be your ally against hot flashes.
Peppermint contains menthol, a compound that has a direct impact on the sensation of heat.
Researchers at the University of Southern California have identified a compound called TRPM8 in menthol.
When this compound is ingested, it sends a signal to the nervous system to lower body temperature.
This process can soothe hot flashes from the inside out and provide almost instant relief.
Sage Tea, a Soothing Remedy for Hot Flashes
It may seem paradoxical to turn to a hot drink to combat hot flashes, which cause sweating and discomfort.
However, a study published in the Advances in Therapy journal reveals that daily consumption of sage tea can reduce moderate hot flashes by 79% and eliminate up to 100% of the most intense episodes.
Estrogen-like compounds present in this plant play a role in regulating hormone levels, thereby helping to reduce the frequency and intensity of hot flashes.
Milk Thistle Tea, Support Against Hot Flashes
If sage tea is not to your taste, milk thistle tea could be an interesting alternative.
A study published in the Phytotherapy Research journal indicates that a daily cup of this earthy and slightly sweet infusion can reduce hot flashes by 73% in three months.
Milk thistle, or Silybum marianum, is rich in a substance called silymarin.
This aids the liver in deactivating excess hormones that may disrupt your internal temperature.
Mixed Nuts and Seeds, a Barrier Against Hot Flashes
Mixed nuts and seeds snacks are not only an effective way to combat cravings, but they also play a role in fighting hot flashes.
Research published in Health Care for Women International has shown that foods rich in vitamin E, such as almonds, peanuts, and sunflower seeds, can reduce hot flashes by nearly a third.
Vitamin E helps the body regulate hormonal levels, which can become imbalanced during menopause and trigger hot flashes.
Dark Leafy Greens, Help Against Hot Flashes
Fruits and vegetables are not only beneficial for the heart and brain.
They also represent a tasty method to combat flushing and sudden heat.
Amy Shapiro points out that dark leafy vegetables, such as spinach and kale, as well as cruciferous vegetables like broccoli and cauliflower, are rich in powerful antioxidants.
These antioxidants reduce inflammation and oxidative stress, which helps balance hormonal variations that can trigger hot flashes.
In addition to antioxidants, fruits and vegetables provide fiber and water, essential for regulating other hormones such as insulin.
This helps prevent blood sugar spikes that can worsen hot flashes.
To discover how to save on fresh farm produce, continue reading.
The Benefits of Seafood for Hot Flashes
Quick gourmet tip: a tuna sandwich or salmon skewers can help alleviate hot flashes.
Fish such as salmon, tuna, and grouper are particularly beneficial in combating flushing and sudden heat.
Amy Shapiro emphasizes the importance of foods rich in omega-3 fatty acids, such as cold-water fish.
These nutrients reduce inflammation in the body, which can intensify hot flashes.
It is recommended to consume about 85 to 115 grams of seafood, equivalent to the size of a deck of cards, two to three times a week.
Not a fan of seafood? No problem!
Shapiro recommends turning to an omega-3 rich dietary supplement, such as fish oil.
And for those who fear a fishy aftertaste, a simple trick: store your fish oil supplement in the refrigerator.
This action allows the supplement to pass through the intestine before starting to break down and be absorbed, eliminating the risk of a fishy taste or “fishy burps” that can occur when the oil begins to dissolve in the stomach.
Two Common Beverages That Can Trigger Hot Flashes
While some foods and drinks can relieve your hot flashes, others can increase your body temperature.
Caffeine is one of the first elements to watch out for.
A study published in the Menopause journal found that caffeine can exacerbate vasomotor symptoms of menopause, such as hot flashes.
It tightens and then dilates blood vessels, which can disrupt blood flow and trigger or intensify flushing.
The solution: opt for a decaffeinated variety of your usual coffee.
Alcohol is the second common trigger.
While the idea of relaxing with a drink at the end of the day may sound appealing, the side effects may not be worth it.
According to Dr. Minkin, alcohol should be avoided, especially if sleep is already disturbed during menopause.
Many women think a glass of wine will help them sleep.
They can fall asleep