So, cutting down on coffee could help with your symptoms. One large-scale study showed that consuming more caffeine was linked to experiencing more hot flashes. The caffeine in coffee and tea narrows your blood vessels and raises blood pressure, which may be involved in triggering hot flashes. Just as eating more of certain foods may help with your hot flashes, so could limiting the amounts of some other foods and drinks you consume. The organization also suggests lowering the temperature in your bedroom and layering your bedding so you can easily remove it if you do experience night sweats. The National Institute on Aging recommend drinking small amounts of cold water before bed if you are prone to hot flashes. It identified six different patterns of eating and found that women who ate a Mediterranean diet or consumed lots of fruit were significantly less likely to report hot flashes and night sweats than those on the other diets. One large-scale study looked at the eating habits of 6,040 women. The Mediterranean diet is an eating pattern that is high in vegetables, fruits, nuts, legumes (like lentils and chickpeas), and healthy oils like olive oil. One group switched to the plant-based diet - including half a cup per day of cooked soybeans - while the other group stuck to their normal diets.Īfter 12 weeks, those in the plant-based group experienced significantly fewer hot flashes than those in the control group, with most also reporting less severe symptoms. The participants were all women who experienced hot flashes at least twice a day and had gone through menopause. A plant-based dietĪ small study examining the effects of a low-fat, plant-based diet showed that eating more plants may help with hot flashes. In comparison, 3 ounces of soft tofu contains 20 mg of isoflavones, and 3 ounces of natto has 70 mg. The amount of phytoestrogen that the women in these studies took varied from 36 mg to 100 mg per day. Vegetables: bell pepper, green beans, carrots, zucchiniĪ review of 10 studies found that women who took phytoestrogen supplements experienced hot flashes much less often than those who didn’t. Whole grains: rye, oats, wheat, spelt, buckwheat
Other plants that contain lignans include: Flaxseeds and sesame have high levels of lignans. Soybeans are particularly rich in isoflavones and lignans. There are two main types of phytoestrogens - isoflavones and lignans.
They may help to counter the reduced levels of the hormone that accompany menopause. Phytoestrogens are plant compounds that mimic some of the functions of estrogen. Here's some good news: There’s solid evidence that making changes to what you eat can help reduce symptoms of hot flashes and night sweats.Īs we’ll see below, scientists have looked at different aspects of this, but it can be broadly summed up in one short sentence: Eat more plants. Foods and diet changes that could ease hot flashes This can be accompanied by a flushed appearance, sweating, and often anxiety.Įxperts don't know exactly what causes or triggers hot flashes, but they suspect that changing hormone levels affect the hypothalamus, which is the part of your brain that regulates body temperature. Hot flashes and “night sweats” are the most common symptoms of perimenopause, and almost 80% of women experience them.ĭuring a hot flash, you may feel a sudden warmth or heat spreading around your neck, face, or upper body. You may notice changes in your menstrual cycle or the intensity of your periods.Īfter menopause, when you haven’t had a period for 12 months, estrogen settles at a lower level and your body stops producing progesterone completely.ĭuring this process, you may experience a range of symptoms, including: What changes in the body during menopause?ĭuring perimenopause, women experience fluctuations in levels of the reproductive hormones estrogen and progesterone.
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