As many as 80 percent of women going through menopause experience hot flashes. These uncomfortable bouts make you feel flushed and sweaty and your heart races. It isn't dangerous to your health, but it can be embarrassing and unpleasant. Your diet can impact your hot flashes by contributing to them or reducing the likelihood you will experience them.
Soy Products
Soybeans contain a substance known as phytoestrogens. These substances closely mirror your body's own estrogen. While the connection between soy and menopause must be further studied, soy is a low-fat protein source that can benefit your diet and help you maintain a healthy weight. Examples of soy products include edamame, soy milk, tofu and tempeh. Consuming one to two servings of soy per day can potentially be beneficial in relieving hot flash symptoms, according to HealthCastle.com.
High-Fiber Foods
Foods high in fiber can help you maintain a healthy weight. High-fiber foods take longer to digest, which means you feel fuller longer. These foods help maintain your blood sugar levels, which reduces the likelihood you will experience hot flashes. Choose from fruits and vegetables like broccoli, baby carrots, berries, apples and pears that are high in fiber. Legumes like beans, peas and lentils also are filling fiber sources. Whole grain breads and rice also are high-fiber options.
Black Cohosh
Black cohosh is an herb belonging to the buttercup family. It is often sold as a tea and has been linked to reducing hot flashes and menopause symptoms, according to the Office of Dietary Supplements. While the exact mechanism by which black cohosh works is unknown, the ODS says the herb may have some estrogen-like effects on the body, which helps to reduce the incidence of hot flashes.
Foods to Avoid
Spicy foods prepared with hot spices and peppers may contribute to hot flashes because they temporarily raise your body temperature. Also, caffeine and alcohol are stimulants, meaning they temporarily speed up the body's functions -- your heart, stomach and other organs move a little faster, which can also stimulate a hot flash. These foods also have a diuretic effect, meaning they flush urine, salts and minerals like calcium and magnesium from your body. Because you especially need these minerals during menopause, it's best to limit your intake to a cup of coffee a day -- or switch to decaffeinated.
