Friday, March 5, 2021

Avoid Hot Flashes with these Menopausal Diet Tips


There are a variety of jokes about menopause but the symptoms like night sweats and hot flashes are no joking matter. The hormonal changes women put up with can be quite uncomfortable and each of them reacts differently while going through menopause. You may not have hot flashes but instead deal with night sweats and irritability while another woman may have the hot flashes and loss of libido. Because genetics, body chemistry and hormones can greatly differ from one woman to another, menopausal diet tips may help alleviate the symptoms in a broad spectrum of menopause sufferers.

two menopausal women

A number of supplements on the market are touted for hot flashes and other menopausal symptoms and most of these supplements originate from foods. While some supplements do work, you do not get the full strength of them, unlike consuming the actual food it is derived from. Why bother? In regards to herbs, there are a few that can reduce symptoms as well as cutting certain foods from your diet. Consider some of these diet tips to help you reduce hot flashes, night sweats and more:

1. Primary triggers – Caffeine, alcohol and spicy foods can all magnify menopausal symptoms. When devising a new menopausal diet for yourself, reduce caffeinated drinks like coffee, soda and tea as well as alcohol like wine, beer and hard liquors. If it is the taste you like, introduce decaffeinated versions instead. Reducing or eliminating these triggers can almost immediately bring some relief.

2. Compensate for lack of estrogen – Soy products should be an essential part of your new menopausal diet. Soy contains special compounds that mimic estrogen-like effects in your body. This natural form of estrogen can reduce hot flashes and other symptoms. Soy milk comes in a variety of flavors as does tofu to give you some variety. Soy supplements are not as effective as the real deal.

3. Increase vegetable and fruit intake – Besides the fact that fruits and vegetables are just plain good for you, some have special antioxidant properties that can significantly aid in the reduction of hot flashes and other symptoms. In your menopausal diet, choose fruits and vegetables rich in color such as berries, broccoli and sweet potatoes. The vitamin E found in vegetables and fruits also are quite beneficial.

4. Black Cohosh – Used for years overseas as a natural remedy, you should introduce black cohosh into your menopausal diet to combat hot flashes. This herb is best used in supplement form.

5. Omega 3 –Not only an important part of the menopausal diet, omega 3 essential fatty acids are also heart healthy as well. Omega 3 alleviates a number of menopausal symptoms and its antioxidant properties lower body temperature and reduce hot flashes. Flaxseed is an important plant source for omega 3 but the best way to get what you need is through fish like salmon or mackerel.

6. Other important herbs – There are a number of important herbs that can be beneficial to your menopausal diet. It is important to point out though that not all of them will work for every woman. Again, it boils down to body chemistry and the type of symptoms you are having. Consider licorice, evening primrose oil, kelp, chasteberry, saw palmetto or burdock root which can be found in supplement form.

Gloria Brown
Women's health and wellness retreat leader providing vacations and trips for women to get in shape -- and stay that way! On you can find my articles about weight loss, health and women's issues. Please feel free to contact me on

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