Like adolescence, menopause is a process that usually takes several years---and can make you feel miserable at times. Symptoms such as hot flashes remind you that your hormones are fluctuating and your body is changing. The transition period may start in your 40s, though your periods may not actually stop until age 51 or so. Not every woman has difficulties during this time, but if you do, diet and other lifestyle changes can help you manage your symptoms.
About Hot Flashes
That unmistakable wave of warmth is the most common symptom of menopause. Besides feeling heat that radiates from your chest to your head, you may feel your face turning red and your heart beating faster. Less commonly, you also might feel nauseated or dizzy. According to the Mayo Clinic, hot flashes might be cause by hormonal changes affecting the hypothalamus, which is the part of your brain that regulates body temperature.
Problem Foods and Drinks
You may cope quite easily with occasional, brief hot flashes, but for some women, they can be lengthy, frequent and downright disruptive. It's important to identify triggers that set off your hot flashes --- and some of those may lurk in your diet. Hot, spicy foods are common culprits, so if you're fond of these dishes, it may help to change your diet for a while. Caffeinated and alcoholic beverages also may trigger hot flashes.
Role of Fat
A high-fat diet can cause you to put on pounds that can ramp up your health risks during menopause, including those for heart disease and some types of cancer. You might be surprised to learn that obesity also plays a role in hot flashes. According to the Mayo Clinic, a high body mass index --- BMI --- is linked to more frequent hot flashes. The Cleveland Clinic recommends that you limit fat to 30 percent or less of your daily calories, with saturated fat making up less than 10 percent.
Soy and Supplements
Along with subtracting trigger foods, you might be considering adding some dietary supplements in an effort to cope with hot flashes. Plant-based foods containing isoflavones --- such as soy, whole grains and beans --- might help some women, but according to the Cleveland Clinic, most research has found that they are not effective. Tests on a variety of herbal remedies for hot flashes have yielded results that are mixed at best. You may get more relief from deep-breathing and relaxation exercises, cooler temperatures and getting regular exercise.
References
- American Academy of Family Physicians: Menopause: What To Expect When Your Body Is Changing
- Mayo Clinic: Hot Flashes
- North American Menopause Society: Do Mother Nature's Treatments Help Hot Flashes?
- Cleveland Clinic: Menopause: Staying Healthy Through Good Nutrition
- American Congress of Obstetricians and Gynecologists: Midlife Transitions
- North American Menopause Society: Postmenopausal Health
