During menopause, many women experience uncomfortable hot flashes and night sweats. While the exact causes are unknown, hormonal changes definitely play a role. However, the foods you eat can also influence the severity and frequency of hot flashes.
Certain foods and beverages act as triggers that can make hot flashes worse for some women. Common dietary culprits include:
- Alcohol: Red wine, beer, liquor and other alcoholic drinks tend to dilate blood vessels and trigger sweating and flushing.
- Spicy foods: Foods containing hot peppers or spices can raise body temperature and worsen hot flashes. Chile peppers, hot sauce, Cajun mixes and curries are examples.
- Caffeine: Coffee, tea, cola and foods containing chocolate or cocoa can overstimulate the nervous system. Caffeine triggers adrenaline release which causes sweating and flushing.
- Sugar and refined carbs: Foods high in sugar and refined carbs like cakes, candy, soda, white bread, pasta and pastries quickly spike blood sugar levels. The crash later on can trigger hot flash symptoms.
Meanwhile, certain other foods may help relieve or prevent bothersome hot flashes:
- Soy foods: Edamame, tofu, soy milk and tempeh contain isoflavones. These natural plant compounds act like weak estrogens to cool hot flashes.
- Nuts and seeds: Almonds, walnuts, flax, chia and sesame seeds also provide mild phytoestrogens to help ease symptoms.
- Fruits and vegetables: Produce high in vitamin E and magnesium like avocados, olives, asparagus, leafy greens, tomatoes and citrus fruits aids hormonal balance.
- Whole grains: Oats, brown rice, quinoa and 100% whole grain bread also supply magnesium and B vitamins that regulate body temperature.
In addition to avoiding trigger foods, making lifestyle changes during menopause can lessen hot flashes:
- Stay cool and sleep in a cold room
- Dress in lightweight, breathable fabrics
- Learn stress reduction techniques like yoga, meditation or massage
- Avoid excess heat and sun exposure
- Quit smoking and cut back on alcohol
If you're struggling with severe or frequent hot flashes and night sweats, consult a doctor or menopause specialist.
Prescription medications and compounded bioidentical hormone therapy can provide relief when lifestyle measures fail.
At Revive Hormone Clinic, we specialize in customized bioidentical hormone therapy for perimenopause and menopause symptoms. *Our caring providers optimize hormone levels through estrogen, progesterone, testosterone and/or DHEA to reduce hot flashes, night sweats, insomnia, vaginal dryness, low libido and other effects of hormone imbalance.
We also offer nutrition counselling and stress reduction coaching for a comprehensive approach to feeling your best during this transition. Contact us today to see how we can help you thrive through menopause!
