Jeffrey Salazar
Hot flashes are a common symptom of menopause, affecting up to 80% of postmenopausal women. While hormone therapy is the most effective treatment for hot flashes, it carries certain risks. The good news is that dietary changes can also help to reduce hot flashes. Studies have shown that a plant-based diet, particularly one rich in soy, can significantly reduce the frequency and severity of hot flashes. In addition, incorporating whole grains, healthy fats, and plenty of fruits and vegetables into your diet, while limiting caffeine, alcohol, and spicy foods, may also help to alleviate hot flash symptoms.
How to reduce hot flashes with diet
| Characteristics | Values |
|---|---|
| Diet Type | Mediterranean, Plant-based, Vegan |
| Foods to Eat | Fruits, Vegetables, Whole grains, Legumes, Beans, Peas, Lentils, Soy, Fish, Avocado, Tea, Phytoestrogens, Flaxseeds, Sesame, Apples, Leafy greens (Spinach, Kale, Swiss chard) |
| Foods to Avoid | Alcohol, Coffee, Caffeine, Spicy foods, Processed sugar |
| Other | Estrogen, Progesterone, Antidepressants, Anti-seizure medicines, Clonidine, Fezolinetant |
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What You'll Learn
Cut out caffeine, alcohol, and spicy foods
Caffeine, alcohol, and spicy foods are known triggers of hot flashes. Caffeine is a stimulant that blocks the effects of the sleep-inducing chemical adenosine and reduces natural melatonin levels, which can make it difficult to get a good night's rest. Caffeine can also cause your heart to beat faster, which may be a sign that you should cut down on your intake. In 2015, the Mayo Clinic published research that found participants who ingested caffeine complained of hot flashes more than those who didn't.
Alcohol can affect hormone regulation, potentially worsening menopausal symptoms like hot flashes and mood swings. It can also cause hot sweats by dilating blood vessels and affecting body temperature regulation. If you are experiencing severe alcohol withdrawal syndrome, hot flashes may be a symptom.
Spicy foods are also known to trigger hot flashes. A switch to a more plant-based diet is a healthy step to take, as it has been shown to help with weight loss for menopausal women, which can relieve hot flash symptoms.
It's important to note that everyone's experience with hot flashes is unique, and what works for one person may not work for another. Keeping a "hot flash diary" can help you identify your personal triggers. If you are concerned about hot flashes and what may be triggering them, be sure to consult with a healthcare provider for personalized advice.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a great way to reduce hot flashes. Firstly, a higher intake of fruits and vegetables can help to reduce menopause symptoms, including hot flashes. A 2019 article in the journal Menopause found that women with high intakes of fruits and vegetables and low intakes of highly processed, fatty, and sugary foods experienced fewer menopause symptoms.
The Mediterranean diet, which is rich in fruits and vegetables, is a good long-term solution for helping control hot flashes. In one study, women who followed this diet were 20% less likely to experience hot flashes and night sweats. This diet is also high in healthy fats, whole grains, legumes, and nuts, which are also beneficial.
Fruits and vegetables are also a great source of vitamins and minerals, which can help to keep your body in balance. Leafy greens, in particular, are a great source of calcium, magnesium, and vitamin D. Vitamin C, found in citrus fruits and berries, is another great antioxidant to add to your diet as it helps prevent chemical changes to estrogen.
Finally, eating more plants and following a plant-based diet can help reduce hot flashes. A small study found that a plant-based diet rich in soy reduced moderate-to-severe hot flashes by 84%.
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Try plant-based and Mediterranean diets
A plant-based diet may help reduce hot flashes. A study published by the North American Menopause Society found that a plant-based diet rich in soy reduced moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day. During the 12-week study, 60% of women became totally free of moderate-to-severe hot flashes, and overall hot flashes (including mild ones) decreased by 79%. Another study found that a low-fat, plant-based diet may reduce hot flashes by 88%.
The Mediterranean diet is another eating pattern that may help reduce hot flashes. This diet is high in vegetables, fruits, nuts, legumes (like lentils and chickpeas), and healthy oils like olive oil. One large-scale study found that women who ate a Mediterranean diet or consumed lots of fruit were significantly less likely to report hot flashes and night sweats than those on other diets. In another study, women who followed this diet were 20% less likely to experience hot flashes and night sweats.
The Mediterranean diet may help keep blood sugar within the optimum range, which could lower a woman's chance of bothersome menopausal symptoms. It is also rich in plants and healthy oils, and limiting foods high in processed sugar and fat can help reduce hot flashes.
The plant-based diet has been found to be a good option for reducing hot flashes, especially when combined with soy products. This is because soy products contain isoflavones, which can be metabolized by gut bacteria into equol—a nonsteroidal compound that has been shown to reduce the incidence and severity of hot flashes.
Overall, a plant-based diet, and the Mediterranean diet in particular, may be effective ways to reduce hot flashes.
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Consume phytoestrogen-rich foods like soybeans
Phytoestrogens are substances of plant origin that are structurally and functionally similar to the oestrogen hormones produced by the human body. Soybeans are a rich source of phytoestrogens, particularly isoflavones and lignans.
A diet rich in phytoestrogens can help counter the reduced hormone levels that accompany menopause, thereby reducing hot flashes. A review of 10 studies concluded that women who took phytoestrogen supplements experienced hot flashes much less often than those who didn’t. Similarly, a 12-week study found that a low-fat, plant-based diet plus half a cup of cooked soybeans daily reduced moderate-to-severe hot flashes by 84% and overall hot flashes by 79%.
However, it is important to note that the potential health benefits of phytoestrogens must be weighed against possible adverse effects. Soybeans have been associated with adverse effects on development, fertility, and the reproductive and endocrine systems. Soy is also known to be an allergenic food for some populations. Furthermore, soybean-based oil emulsions were identified as one of the major causes of cholestasis related to pediatric parenteral nutrition.
Therefore, while soybeans and other phytoestrogen-rich foods may help reduce hot flashes, it is important to be aware of the potential risks and to consult a healthcare professional before making any significant changes to your diet.
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Incorporate fatty fish, legumes, and whole grains
Fatty fish, legumes, and whole grains are all recommended components of a diet aimed at reducing hot flashes. Fatty fish, such as salmon, mackerel, tuna, herring, and sardines, are rich in omega-3 fatty acids, which have been shown to help reduce the incidence and severity of hot flashes. Aim for one to two grams of fish oil per day.
Legumes, such as beans, peas, and lentils, are a good source of protein and can help ease the unpleasant symptoms of menopause, including hot flashes. They are also a key component of a plant-based or vegan diet, which has been shown to significantly reduce the frequency and severity of hot flashes.
Whole grains, such as whole wheat, are another important part of a diet aimed at reducing hot flashes. They can help regulate blood sugar levels and keep hot flashes at bay. Whole grains are also a good source of fiber, which can help stabilize blood flow and reduce hot flashes.
Incorporating these foods into your diet can be a healthy and effective way to reduce hot flashes. However, it is important to note that everyone's experience with hot flashes and diet is unique, and you may need to experiment to find the best approach for you. Consulting with a registered dietitian can also be helpful in creating a balanced and healthy diet plan.
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Frequently asked questions
Cut down on caffeine, alcohol, spicy foods, fat and processed sugar. Eat more fruits, vegetables, whole grains, fatty fish, soy products, beans, legumes, nuts, and healthy oils like olive oil.
Soy, flaxseeds, sesame, apples, avocado, herbal tea, and cold-water fish like salmon are all foods that can help reduce hot flashes.
Phytoestrogen supplements have been shown to reduce hot flashes. Black cohosh is also a supplement that can help, but it is not regulated by the FDA, so talk to your doctor before taking it.
Yes, the best way to relieve hot flashes is to take estrogen. However, this carries risks and is not suitable for everyone. Other medications that can help include antidepressants, anti-seizure medicines, Fezolinetant (Veozah), and Clonidine (Catapres-TTS 1, Nexiclon Xr).
