If you’ve ever felt that sudden, overwhelming wave of heat—the telltale sign of a hot flash—you know how disruptive and uncomfortable it can be. It’s a common experience for many women during perimenopause (which can start in your early 40s) and menopause. If you’re looking for information on how to cool down hot flashes during menopause naturally, turning to food can be a helpful approach. Here are some of the best foods for menopause hot flash relief that can help soothe and provide much-needed relief.
How to Cool Down Menopause Hot Flashes Naturally with Diet
Finding natural relief from hot flashes can significantly improve your quality of life during menopause. Here’s how dietary changes can help and possibly make all the difference.
Soy Products
Why they work: Soybeans and soy-based foods like tofu, tempeh, and edamame contain isoflavones, which are plant-based compounds that mimic estrogen. The difference between tofu and tempeh is mainly that it’s still soy, but the whole bean is used in the fermentation process. The decline in estrogen levels during menopause is a primary cause of hot flashes, so consuming isoflavones may help alleviate symptoms.
Supporting Evidence: Several studies suggest that soy consumption can reduce the frequency and severity of hot flashes. One study suggests that daily consumption of soy products can help counteract inflammatory proteins associated with menopause symptoms, including hot flashes.
How to incorporate: Add tofu to stir-fries, snack on edamame, or use soy milk in smoothies.
Legumes (Other Than Soy)
Why they work: Legumes, such as chickpeas, lentils, kidney beans, and black beans, are packed with nutrients that can contribute to overall health and well-being during menopause. They are a good source of fiber, which helps regulate blood sugar levels and promotes healthy digestion. They also contain some phytoestrogens, plant-based compounds that have a weak estrogenic effect. While soy is the most well-researched source of phytoestrogens, other legumes also contain these compounds, though in smaller amounts.
Supporting Evidence: While direct research on legumes (other than soy) and hot flashes are limited, their nutritional profile supports overall health and hormonal balance. The fiber content can help regulate blood sugar, which can indirectly help manage hot flash symptoms.
How to incorporate: Add legumes to soups, stews, salads, and curries. You can also use them to make dips like hummus or add them to vegetable burgers.
Whole Grains
Why they work: Whole grains like oats, brown rice, and quinoa are packed with fiber, which helps regulate blood sugar levels. The reason this is important is because stable blood sugar can help minimize hormonal fluctuations that can trigger hot flashes. They also provide essential nutrients and promote overall well-being. A balanced diet including dairy or fortified dairy alternatives also supports bone health with calcium and vitamin D, crucial during menopause.
Supporting Evidence: While not directly linked to hot flash reduction in all studies, the benefits of whole grains for hormonal health and overall well-being are well established.
How to incorporate: Choose whole-grain bread, pasta, and cereals. Enjoy oatmeal for breakfast or add quinoa to salads.
Fruits and Vegetables (Especially those high in Vitamin C and Cruciferous Vegetables)
Why they work: Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which support overall health and hormonal balance. Vitamin C, in particular, may help support adrenal function, which can be affected by hormonal changes during menopause. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds that may also have a positive influence on estrogen metabolism for how to cool down menopause hot flashes.
Supporting Evidence: A diet rich in fruits and vegetables is associated with numerous health benefits, including improved hormonal health.
How to incorporate: Aim for a variety of colorful fruits and vegetables daily. Citrus fruits, berries, and leafy greens are excellent sources of Vitamin C.
Nuts and Seeds (Including Sources of Omega-3 Fatty Acids)
Why they work: Nuts and seeds are packed with nutrients, including healthy fats, fiber, and vitamin E. Vitamin E is a fat-soluble antioxidant that may help reduce hot flash symptoms. It’s thought to have some influence on hormone balance and may also help protect cells from damage. Nuts and seeds, particularly flaxseed and walnuts that also provide omega-3 fatty acids have anti-inflammatory properties and may support hormonal balance. Fatty fish like salmon, mackerel, and tuna are also excellent sources of omega-3s.
Supporting Evidence: Some studies suggest that vitamin E supplementation may help reduce the frequency and severity of hot flashes. While research specifically on nuts and seeds for hot flashes is limited, their high vitamin E and omega-3 content makes them a potentially beneficial food group.
How to incorporate: Enjoy a handful of nuts or seeds as a snack, add them to salads or yogurt, or use nut butters in smoothies or on toast
Water and Hydrating Foods
Why they work: Dehydration can make hot flash symptoms worse. Staying well-hydrated helps regulate body temperature and can minimize the intensity of hot flashes.
Supporting Evidence: While not a direct cure, adequate hydration is essential for overall health and can help manage many menopausal symptoms.
How to incorporate: Drink plenty of water throughout the day. Include hydrating foods like watermelon, cucumbers, and celery in your diet can also have beauty benefits for your skin to keep it supple.
Herbal Remedies for Hot Flashes
In addition to dietary changes, certain herbs have shown promise in alleviating hot flash symptoms that I want to share with you.
Sage
Why it works: Sage ( Salvia officinalis) has been traditionally used to alleviate menopausal symptoms, particularly hot flashes and night sweats. It’s thought to work by influencing certain neurotransmitters in the brain and potentially having estrogenic effects.
Supporting Evidence: Several studies suggest that sage can be effective in reducing the frequency and severity of hot flashes. Some research indicates it may also help with other menopausal symptoms like night sweats.
How to incorporate: Sage can be consumed as a tea (by steeping fresh or dried leaves in hot water), taken in capsule form as a supplement, or used in cooking to flavor dishes.
Black Cohosh
Why it’s used: Black cohosh (Actaea racemosa) is a North American herb that has been traditionally used by Native Americans for various health conditions, including menstrual irregularities and menopausal symptoms. It’s thought to have some effects on neurotransmitters and potentially some estrogenic activity, though the exact mechanisms are still being researched.
Supporting Evidence: The research on black cohosh for hot flashes is somewhat inconsistent. Some studies have shown promising results, indicating that it may help reduce the frequency and severity of hot flashes, while others have found no significant benefit compared to taking a placebo.
Important Considerations:
Liver Safety: There have been some rare reports of liver problems associated with black cohosh use. It’s crucial to consult with a healthcare professional before using it, especially if you have any existing liver conditions.
Interactions: Black cohosh may interact with certain medications. It’s essential to disclose its use to your doctor, especially if you are taking hormone therapy or other medications.
Quality and Standardization: The quality of black cohosh supplements can vary. Look for standardized extracts from reputable brands.
How to incorporate: Black cohosh is typically available in capsule, tablet, or liquid extract form. It’s essential to follow recommended dosages and consult with a healthcare professional for personalized advice first before self-treating. You don’t want to risk any interactions with medications you’re taking.
Important Safety Information
Before using any herbal remedies for hot flashes or another health problem, it’s essential to consult with your doctor first before self-treating. This is especially important if you have any pre-existing health conditions or are taking medications, as some herbs can interact with medications or have other potential side effects. Prioritizing your safety is key.
If you’re looking for more personalized guidance on how to cool down hot flashes during menopause, consult with a healthcare professional or registered dietitian. They can help you create a tailored plan to manage your symptoms and improve your overall well-being and quality of life.
