Hot flashes are common during menopause, a time in a woman's life marked by the end of her menstrual cycle and fertility. According to Valerie Weber, author of the book "Menopause FAQs," approximately 75 percent of menopausal women experience hot flashes. Hot flashes vary in duration, severity and frequency and generally begin with warm sensation followed by chills and extreme sweating. Other hot flash symptoms include a rapid heartbeat, a flushed appearance, fatigue, faintness, dizziness and weakness. The exact cause varies, but the most common cause is declining estrogen and progesterone levels. A healthy diet may reduce hot flashes and ease other menopausal symptoms.
Fruits and Vegetables
Adding fresh fruits and vegetables into your daily diet can help you combat hot flashes. Lavon J. Dunne, author of the book "Nutrition Almanac," says that fresh fruits and vegetables such as apples, avocado, broccoli, kale, mushrooms, black-eyed peas, oranges, pears, prunes, bananas, raisins, blueberries and kiwi are loaded with water, fiber and vitamins, nutrients that can prevent or ease hot flashes. These foods are also low in calories, which is essential for achieving and maintaining a healthy weight. Dunne reports that overweight and obese women are more likely to suffer from hot flashes then women who maintain a healthy weight.
Water
Increasing your water intake can help you fight hot flashes. Drinking approximately 48 oz. to 64 oz. of water daily can alleviate hot flashes and other menopausal symptoms such as vaginal dryness, mood swings and sleep disturbances. Water can also flush out the toxins and impurities that have accumulated in your body. Other foods that contain water include broth-based soups, herbal teas, oranges, grapefruits and lettuce. Insufficient amounts of water can lead to dehydration, hormonal imbalances and hot flashes.
Lean Red Meat
Consuming limited amounts of lean red meat can help combat hot flashes. According to Phyllis Balch, author of the book "Prescriptions for Nutritional Healing," lean red meat is loaded with iron, an element that supports cellular growth, reduces hot flashes and helps your body transport oxygen to your cells. Balch explains that low levels of iron can cause a hormonal imbalance that triggers or worsens your hot flashes. Other foods rich in iron include fish, nuts, eggs and poultry.
Low-Fat Milk
Adding low-fat milk to your cereal may help you fight hot flashes. Low-fat milk is loaded with calcium and vitamin D, nutrients needed to keep your body functioning at an optimal level. Consuming an adequate amount of calcium and vitamin D can also lower your risk of developing osteoporosis, cancer, depression and weight gain, according to Scott Isaacs and Neil Shulman, authors of the book "Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism." Other foods rich in calcium include yogurt, skim milk, cheese, milkshakes, salmon, tofu, sardines, spinach, almonds and eggnog.
Soy
Drinking soy milk can help you eliminate hot flashes. Soy is a legume that reacts similar to estrogen in your body. Molly Siple, Deborah Gordon and Lynn Sonberg, authors of the book "Menopause the Natural Way: The Women's Natural Health Series," state that eating soy products such as tofu, edamame, miso soup, soy milk, soy yogurt, soy burgers and soy cheese can replace estrogen in your body and help alleviate menopausal symptoms such as hot flashes.
References
- "Prescriptions for Nutritional Healing"; Phyllis Balch; 1997
- "Menopause FAQs"; Valerie Weber; 2007
- "Menopause the Natural Way: The Women's Natural Health Series"; Molly Siple, Deborah Gordon and Lynn Sonberg; 2001
- "Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness"; Tori Hudson; 2007
- "Nutrition Almanac"; Lavon J. Dunne; 2001
- "Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism"; Scott Isaacs and Neil Shulman; 2006
