Menopause marks the natural end of menstruation and fertility in women. While many women experience a sense of freedom and empowerment during menopause, it can bring bothersome symptoms. Hormonal shifts can cause mood swings, sleep difficulties, weight gain, vaginal dryness and hot flashes -- sudden, intense bouts of hotness that primarily affect your face and upper body. Although hot flashes are commonly linked with menopause, they may also accompany hypothyroidism, tuberculosis or obesity. Avoiding particular foods may help reduce your symptoms.
Enriched Flour
Enriched flour derives from a whole grain. During processing, parts of the grain are removed, leading to a lower-fiber, lower-nutrient product that has a greater impact on your blood sugar levels. In addition to increasing your risk for food cravings, weight gain and heart disease, consuming excessive amounts of enriched flour products leaves little room in your diet for whole grain foods, which are valuable sources of vitamin E. According to dietitian with the Yavapai Regional Medical Center and contributing writer for "Today's Dietitian" Rita E. Carey, vitamin E may help reduce the severity and frequency of hot flashes, mood swings and vaginal dryness associated with menopause. Replace enriched breads, pasta, cereals and snack foods with 100 percent whole grain equivalents for best results.
Spicy Foods
Spicy foods can cause increased body temperature and trigger or worsen hot flashes in some women. For this reason, MayoClinic.com recommends limiting spicy foods during menopause. If it seems that spicy foods contribute to your symptoms, avoid chili and jalapeno peppers; spicy Indian dishes, such as those containing vindaloo paste; miso paste; hot salsa; spicy Asian stir-fries; Mexican dishes; Tabasco sauce; and Dijon mustard. If you're unsure how spicy foods affect you, request mild spiciness or that spicy meal components be served "on the side" when dining out. Use mild herbs and seasonings when cooking, such as garlic, oregano, basil and lemon zest.
Hot Foods and Beverages
Foods and beverages served at hot temperatures may also trigger hot flashes. Allow hot tea, coffee, soups and other dishes to cool somewhat before consumption. If you feel a hot flash coming on, or are experiencing frequent symptoms, stick to chilled or room-temperature beverages. Consuming hot foods and beverages in an air-conditioned atmosphere or sipping chilled water while eating a warm meal may also help.
Fatty Meats
Fatty meats contribute rich amounts of saturated fat, which can increase your risk for heart disease and stimulate inflammation. Although research findings are mixed, according to the University of Maryland Medical Center, plant-derived nutrients, particularly phytoestrogens in soy, have helped reduce menopausal symptoms, including hot flashes and mood swings, in some women. For potential benefits, replace fatty meats with soy-based protein sources, such as steamed or boiled soybeans, tofu, soy-based miso, tempeh, and soy milk. Because plant-derived protein sources are lower in overall fat, saturated fat and cholesterol, you may also reap cardiovascular benefits. Some experts believe that soy isoflavones in supplement form may increase breast cancer risk. To avoid potential risks, consume soy in food form and discuss concerns regarding breast cancer with your doctor.
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