Hot flashes come on suddenly and leave your clothes or bedding soggy with sweat. An estimated 80 percent of American women experience hot flashes during menopause, according the University of Maryland Medical Center. Men can also experience hot flashes, particularly men who've been treated for prostate cancer or who have low testosterone levels. In addition to medical treatments, when necessary, a healthy diet, limited in common hot flash triggers, may help to improve your symptoms.
Soy
Soy is a protein-rich legume that contains isoflavones -- substances with estrogen-like properties. Although this needs more research, according to the UMMC, soy isoflavones may help reduce menopausal symptoms, including mood swings, vaginal dryness and hot flashes. Some doctors believe that taking supplemental forms of soy isoflavones may increase your risk for breast cancer. Soy-based foods, such as boiled or steamed soybeans, tofu, soy milk and soy burgers provide nutritious alternatives.
Flaxseeds
Flaxseeds are nutty-flavored, nutritious seeds that, like soybeans, contain natural substances with estrogen-like properties. In a study published in the "Journal of the Society for Integrative Oncology" in January 2008, 28 women who reported having at least 14 hot flashes per week consumed 40 g, or 4 Tbsp, of ground flaxseed daily for six weeks. At the study's end, the women's overall hot flashes decreased by 57 percent, or from 7.3 to 3.6 hot flashes per day. The women also reported reduced mood swings, fatigue, chills, joint pain and sweating.
Cold Liquids
Modest increases in your body's core temperature can causes hot flashes. If you sense a hot flash coming on, Mayo Clinic recommends sipping a chilled beverage. Valuable options include ice water, caffeine-free ice tea or coffee and chilled juices, skim milk or soy milk. Sucking on ice chips or all-fruit frozen bars may also help. For a cold, nutritious dish, try gazpacho soup.
Mild Foods
Hot, spicy foods may also trigger hot flashes. To determine your personal triggers, Mayo Clinic recommends taking note of the foods you eat and when your symptoms arise. If spicy foods, such as hot peppers, spicy chili, salsa, Dijon mustard, hot radish or Indian curries, trigger or worsen your symptoms, choose milder foods, such as herb-seasoned dishes. Choose a baked chicken breast seasoned with lemon and garlic, for example, instead of spicy chicken fajitas, and fresh chopped tomatoes instead of salsa.
