7 Dietary Changes to Prevent Hot Flashes

Diet can play a major role in how we feel, so it is no big surprise that diet can affect menopause symptoms. By taking a small dietary changes into account, you can actually prevent your menopause hot flashes altogether, or reduce the severity. One wouldn’t think it could be so simple but when combined with a good workout routine, cutting back on trigger foods, and increasing good foods, will stop hot flashes from taking over your life.

1. Say no to caffeine

One of the first menopause dietary changes to make is to remove caffeine from your diet. This means removing coffee, caffeinated teas, and caffeinated sodas. Teas such as green tea or white tea still have some caffeine; however the levels are very low. You may also consume decaf coffee, and caffeine free soda drinks, but with soda not being overly nutritious you may wish to limit them too.

2. Water

Replace those drinks with plain water. Keep yourself hydrated at all times, and aim to drink at least eight glasses of water per day, more if you exercise heavily. Water helps to keep body temperature in check, and when we sweat we lose water. Water is also vital for our bodies to maintain proper function. Without it we may become dehydrated easily.

3. Cut back on spicy foods

Remove spicy foods for your diet, or limit them. Spicy foods such as hot peppers, seasonings, salsas, and sauces can cause body temperatures to rise. This can trigger a hot flash and throw off your body’s ability to maintain temperature. Menopause hot flash sufferers are more easily effected by the regulation than those who are not. If giving up spicy food isn’t an option, turning down the heat and choosing milder versions might help you find comfort.

4. Watch out for alcohol

Watch alcohol consumption. Try and limit yourself to no more than one drink a day. Drinking can, and often will bring on hot flashes, however a drink a day can also be beneficial for your heart. Make your beverage count by choosing a heart healthy wine over a sugary cocktail, or beer.

5. Vitamins Up

Increasing calcium, iron, omega-3 and other vitamins and minerals that are essential to a woman’s health. This can be done by eating the proper foods, or with good quality vitamins. Calcium rich foods are full fat dairy products and dark leafy greens such as kale and spinach. Iron can be found in red meats and dark leafy greens too. The best source for omega-3 is fish, flax seed or olive oils; however supplements can be taken too. Taking a good multivitamin designed for women, and supplementing with calcium, iron, and omega-3 will greatly reduce if not cure your hot flashes.

6. Soy foods

Add soy to your diet. Soy should be consumed in moderation, especially if it is over processed. However, miso, soy cheese, and tempeh can be a great addition to your diet. Stay clear of over processed foods that are made to mimic other foods like soy burgers, nuggets, and the like. These foods have more chemicals, and preservatives than they do actual soy which can cause hot flashes.

Soy can be an excellent source of protein, and it can help to control symptoms due to the phytoestrogen content that act like estrogen.

7. Whole foods

Eat whole foods, and remove processed foods from your diet. Concentrate on eating vegetables, fruits, legumes, and meats that have not been processed. Reduce sugars, bleached flours, and chemical additives from your foods. By doing so you will be receiving more vitamins, and minerals in their natural form, in which the body absorbs better. Sometimes poor nutrition can lead to hot flashes, and other menopause symptoms.

All women will eventually go through menopause, and out of these women at least 75% will experience symptoms. If you are currently going through menopause, or are just preparing yourself for what is to come, making changes now can greatly help your symptoms in the future. Even making one or two small dietary changes can reduce or prevent the hot flash severity.