According to the Mayo Clinic, hot flashes can happen at any time leaving you sweaty and red-faced. Although other hormonal conditions can cause them, hot flashes are frequently due to menopause. Fox News states that 85 percent of the women in the United States experience menopausal hot flashes. Regular exercise and a healthy diet consisting of soy, whole grains, low-fat dairy, fish, meat, eggs, nuts and a variety of fruits and vegetables can help to significantly reduce uncomfortable menopausal hot flashes.
Soy Milk
Health Castle states that soy milk contains phytoestrogens, estrogen-like substances that can help control hot flashes. According to Natural News, phytoestrogens seem to mimic some of the biological activities of female hormones decreasing menopausal hot flashes in many women. Health Castle states that the safest way to consume soy is to incorporate whole soy products such as soy milk or tofu in your diet.
Whole Grains
Free MD states that whole grains such as barley, oatmeal and brown rice are high in fiber which is beneficial in relieving hot flashes. Fiber absorbs water, which keeps the stools soft and promotes rapid passage of material through the intestines. According to the website, Dr. Lark, dietary fiber is a key component in aiding women who are estrogen dominant, pre-menopausal and estrogen deficient by eliminating excess estrogen from their bodies. In addition, fiber has been found to prevent overeating and food cravings, slow the digestive process, support weight loss, promote regular bowel movements and healthy colon function and help maintain normal blood sugar and insulin levels. Fruits and vegetables, such as apples, bananas, cabbage and broccoli, also contain a healthy amount of fiber and can assist in reducing or eliminating hot flashes.
Low--Fat Yogurt
Low-fat yogurt is a calcium-rich food that can aid in decreasing menopausal hot flashes. Fox News states that calcium cleanses excess estrogen from the liver making this nutrient vital in reducing hot flashes. Adora states that as a woman reaches menopause she may begin to experience rapid bone loss which increases her risk of bone-related health issues such as osteoporosis. Calcium taken throughout a women's life can help maximize her bone mass and minimize the loss of bone over time. Other calcium-rich foods include sardines (in oil), milk, cheese and turnip greens.
Eggs
Eggs contain Vitamin B which is essential for helping to reduce hot flashes. According to the website Power Surge, Vitamin B plays an important role in the maintenance of normal adrenal gland function. Adrenal glands aid in hormone synthesis so controlling estrogen and progesterone within the body reduces the chances of menopausal hot flashes. Other foods that are wonderful sources of Vitamin B are bananas, fish, meat and beans.
Pineapples
Fox News states that pineapples are rich in the powerful antioxidant Vitamin C which can reduce hot flashes in some women. Antioxidants protect the body's cells and fight free radicals. Free radicals are organic molecules responsible for aging, tissue damage, and possibly some diseases. Vitamin C also reduces hormonal oxidative stress which aids in reducing menopausal hot flashes. Other excellent sources of Vitamin C are grapefruits, oranges, potatoes and broccoli.
Walnuts
Walnuts are a good source of Omega-3 fatty acids which can assist in decreasing hot flashes by regulating the cellular functions within the body. According to Fox News, a common food compound found in Omega-3 fatty acids can ease hot flashes in menopausal women. Salmon, shrimp and tofu all contain high levels of Omega-3 fatty acids.
