A hot flash is sudden influx of uncomfortable body heat linked with menopause and some other conditions such as obesity and hypothyroidism. Because hot flashes often result from hormonal changes, medical treatment that improves your hormone levels may improve your symptoms. Dietary changes also might help reduce the severity or frequency of hot flashes. Talk with your doctor about ways to reduce hot flashes, including changes in your diet.
Nuts
Nuts contain heart-healthy unsaturated fat and valuable nutrients, including the antioxidant vitamin E. In a study published in "Gynecologic and Obstetric Investigation" in 2007, 51 menopausal women consumed placebo capsules daily for four weeks followed by vitamin E capsules daily for four weeks. Because participants experienced significantly fewer and less severe hot flashes while taking vitamin E, researchers concluded that vitamin E is useful for treating hot flashes. Unless you're unable to meet your nutrient needs through foods alone, the Office of Dietary Supplements recommends food nutrient sources over supplements. Almonds, peanuts, hazelnuts and almond and peanut butters are particularly rich in vitamin E.
Cool Liquids
Hot beverages can trigger hot flashes or make oncoming hot flashes worse. The Mayo Clinic website suggests that when you sense a hot flash approaching, you should sip a chilled beverage. Options include chilled water, ice chips, decaffeinated iced tea, low-fat milk, pure juices, seltzer water and chilled soups such as gazpacho. Allow hot beverages and soups to cool before drinking them, and avoid beverages rich in sugar, caffeine or alcohol, which may exacerbate your symptoms. Frozen liquids such as pure-fruit frozen bars and chilled sugar-free gelatin also promote cool body temperature and hydration.
Cold-Water Fish
Cold-water fish such as herring, mackerel, salmon, sardines and halibut are top food sources of omega-3 fatty acids -- essential fats linked with reduced inflammation and improved cardiovascular wellness. In a study published in "Menopause" in March 2011, 15 women experiencing frequent hot flashes consumed omega-3 fatty acid capsules daily for eight weeks. By the study's end, participants' overall hot flash frequency reduced significantly. Consuming cold-water fish regularly provides cardiovascular benefits and may reduce hot flash frequency without the potential side effects of omega-3 fatty acid supplements, which can include interference with blood-thinning medications. For heightened benefits, replace fatty, fried and processed meats, which promote inflammation, with baked, broiled or poached cold-water fish.
Soy
Soy is a protein-rich legume that contains potent nutrients known as isoflavones, which have estrogen-like properties. Although research findings are mixed, eating soy-based foods such as tofu may help minimize hot flashes and other menopausal symptoms, according to the University of Maryland Medical Center. Tofu, steamed or boiled soybeans and soy-based milk, yogurt and miso also provide heart-healthy protein alternatives to fatty meats. Avoid hot and spicy tofu dishes, which may trigger or worsen hot flash symptoms.
References
- "Gynecologic and Obstetric Investigation"; The Effect of Vitamin E on Hot Flashes in Menopausal Women S. Ziaei et al.; 2007
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin E
- "Menopause"; Omega-3 Fatty Acids for Major Depressive disorder associated with the Menopausal Transition: a Preliminary Open Trial; Marlene P Freeman et al.; March 2011
- MayoClinic: Hot Flashes: Lifestyle and Home Remedies
- University of Maryland Medical Center: Menopause
