Foods That Fight Hot Flashes – Add These 9 Foods to Your Shopping List

Hot flashes and night sweats are arguably the most common symptom of menopause and perimenopause. It’s no wonder women are searching for foods that fight hot flashes.

The good news is, though, that – through food – you can feed your body the nutrients it needs to reduce them. So, here are 9 foods that fight hot flashes that you can add to your weekly shopping list.

What are hot flashes?

Hot flashes are among the most common menopause and perimenopause symptoms. In fact, a staggering 80% of women going through menopause experience hot flashes.

Women struggle for years with extreme and sudden temperature fluctuations, flooding head-to-toe with extreme heat and then chills.

Also known as vasomotor symptoms, hot flashes are typically experienced in perimenopause and menopause. They feel like an intense spreading of heat which can be accompanied by sweating. You often feel hot flashes in the face, neck and chest, and the flashes can be apparent – though not always – by the skin reddening, almost like you’re blushing.

Hot flashes may also cause sudden chills afterwards and cause your heart rate to increase.

What do hot flashes feel like?

You might be asking yourself “how do I know if I’m having hot flashes?” – especially if you’re new to perimenopause. You might be having a hot flash if you have:

• A sudden and intense spreading of warmth in your face, chest and neck
• A rapid heartbeat
• Reddening of your skin in the same places as the sensation of warmth. It may also appear as blotchy
• Sweating – usually on the upper body
• Chills and shivering after the heat disappears
• Onset feelings of anxiety (which is also a common symptom of menopause and perimenopause)

How long do hot flashes usually last?

In terms of how long hot flashes last, it depends as they vary from woman to woman. One episode can last only a minute or two, but equally it could last up to 10 minutes.

How often do hot flashes occur?

Just like all menopause symptoms, how often hot flashes occur will vary from person to person. That said, most women who have hot flashes in menopause and perimenopause report experiencing them on a daily basis.

What causes hot flashes?

Hot flashes are caused, for the most part, by fluctuating hormone levels in perimenopause, menopause and post-menopause.

Research shows that, when your oestrogen levels drop, your body’s temperature control (the hypothalamus) becomes more sensitive. So, when your body’s thermostat thinks your body is too hot, it’ll trigger a hot flash – ironically – to cool you down.

9 foods that fight hot flashes

Hot flashes can be reduced by feeding your body specific nutrients. However, if you’re struggling with hot flashes, make sure you speak with your doctor.

1. Soy products

Soy products contain something called isoflavones. These clever compounds mirror oestrogen. So, when your oestrogen levels are dropping, boosting your intake of a food that contains compounds that mimic oestrogen will trick your body into running as though your hormones were more balanced.

Because soy products will help mirror oestrogen, it’s unsurprising that hot flashes reduce when consumed more regularly.

What soy products help with hot flashes?

To reduce hot flashes by consuming soy products, consider adding the following foods to your shopping list:

• Tofu
• Miso soup
• Edamame
• Soy flour
• Soy milk
• Soy yoghurt

2. Flaxseeds

Flaxseeds are full of nutritional value, jam-packed with omega-3 fatty acids, fibre and lignans. Research shows that these elements have helped to balance hormones and, therefore, reduce the frequency and severity of hot flashes.

Plus, as an added bonus, flaxseeds may help with your digestion (which is great for weight loss) while reducing the risk of heart disease, type 2 diabetes and cancer.

How to incorporate flaxseeds into your diet

Flaxseeds are easy to incorporate into your diet. Simply sprinkle two tablespoons of ground flaxseeds into your preferred foods and drinks daily.

Here’s a few examples of how to incorporate flaxseeds into your diet:

• Opt for flaxseed oil to dress salads and cooked veggies
• Add flaxseeds into your breakfast smoothie (for example, my berry smoothie)
• Sprinkle in some flaxseeds when you’re baking
• Add a pinch of ground flaxseeds to a yoghurt, porridge or cereal
• Add some ground flaxseeds to mayonnaise or mustard when making a sandwich

3. Whole grains

Whole grains are packed with fibre, minerals and vitamins. Together, these elements help with general health and hormonal balance.

So, how do whole grains help with hot flashes? In simple terms, whole grains help with hot flashes because they release energy in a more steady way, working on the side of your blood sugar levels. This means your blood sugar will be protected from sudden surges, spikes and crashes, which can trigger hot flashes.

Whole grains are also great for weight loss because of the high fibre content. They will make you feel fuller for longer, meaning you won’t feel the need to snack.

Foods you can swap to whole grains

Rather than consuming refined grains, opt for whole grains. Here’s some examples of food swaps to incorporate more whole grains into your diet:

• Rather than white rice, opt for:
  • Brown rice
  • Quinoa
  • Wild rice
  • Farro
  • Couscous
  • Riced cauliflower
• Rather than white bread, bagels or tortillas, opt for:
  • Whole wheat bread, bagels and tortillas
• Rather than refined pasta (or “classic pasta”) or noodles opt for:
  • Whole wheat pasta
  • Lentil noodles
• Rather than white, all-purpose flour, opt for:
  • Whole wheat flour
  • Buckwheat flour
  • Spelt flour
  • Quinoa flour

4. Leafy greens

Leafy greens are superheroes when it comes to menopause symptoms. Full to the brim with vitamins, minerals and components that support hormonal balance and general health, leafy greens also contain calcium to combat a loss of bone density (another common menopause and perimenopause symptom.)

Dark leafy greens are also low in calories, making them a great addition to a weight loss diet.

How to incorporate more leafy greens into your diet

There are so many reasons leafy greens are such an important food in our list of 9 foods that fight hot flashes. These leafy greens include:

• Kale
• Spinach
• Swiss chard

Sometimes, people struggle to figure out how to incorporate leafy greens into their diet. So, here are a few ways to boost your intake of leafy greens to reduce hot flashes and other menopause symptoms:

• Add spinach to a salad, casserole, stew, soup and wrap.
  • One cup of spinach contains a whopping 105% of your daily recommended intake for vitamin A.
  • Plus, it’s full of vitamin K, which aids with blood clotting and bone health.
• Make kale crisps to curb your crisp-cravings
  • Wash your kale before tearing it into pieces.
  • Pop it into a bowl and add 2 tablespoons of olive oil before tossing to make sure the kale is evenly coated.
  • Transfer it onto a baking tray and add a sprinkle of salt.
  • Bake at 190°c for 10 – 15 minutes, turning them mid-way through.
  • Let them cool and then get stuck in!
• Add leafy greens to a soup or stew
  • Soups and stews are a fantastic source for leafy greens. Add Swiss chard, spring greens, kale and mustard greens to your soup or stew for added depth to flavour and a nutritional super-boost.
• Blend your leafy greens in a smoothie or juice
  • When you add leafy greens to a smoothie (like my banana berry smoothie), you tend to not be able to taste them. So, if flavour is a problem for you, blitz them and drink them with your breakfast.

5. Fatty and oily fish

Next on our list of 9 foods that fight hot flashes: fatty fish – mainly cold-water fish.

These types of fish are great sources of omega-3 fatty acids, which are anti-inflammatory. Not only do they help to balance hormones and, therefore, reduce hot flashes, they’re also fantastic to combat menopause and perimenopause bloating.

The best types of fish for fighting hot flashes

Fish plays a key role in the Mediterranean Diet, which is considered the healthiest diet around. Many menopausal women see this diet as a god-send, as it’s packed with nutrients to help with menopause symptoms.

With that in mind, make sure to boost your intake of the following fish:

• Tuna
• Mackerel
• Salmon
• Sardines

6. Fruits

We all know fruits are good for us, but they’re also a great food to fight hot flashes. Different fruits provide different nutritional value, and certain fruits will help reduce hot flashes.

Which fruits help fight hot flashes?

If you’re struggling with hot flashes, add the following fruits to your fruit bowl and consume them regularly:

• Apples
  • The skin, in particular, is very good for you. It’s rich in an antioxidant called quercetin, which helps reduce inflammation and bloating as well as providing a general health boost.
• Berries
  • Strawberries, raspberries and blueberries are jam-packed (pardon the pun) with antioxidants. They’re also rich in phytochemicals which, because they mirror oestrogen, help to balance hormones and reduce hot flashes.
• Citrus fruits
  • Oranges, lemons and grapefruits don’t only give us a taste of summer and remind us of lounging on a beach, they’re also known for their high vitamin C levels. This helps with both immune function and hormone synthesis.

7. Herbal teas

Caffeine will make menopause symptoms worse. That’s why it’s important to cut down or eliminate caffeine all together.

Swap coffee or tea with herbal teas. Not only are you reducing your caffeine intake but herbal teas have been used for centuries as natural remedies for hot flashes.

The best herbal teas to fight hot flashes and other menopause symptoms

If you’re new to herbal tea, explore your options as each taste different.

Different herbal teas will provide relief for different perimenopause and menopause symptoms.

• Chamomile tea helps with:
  • Sleep disturbance and insomnia
  • Menopause or perimenopause anxiety
  • Mood swings
• Hibiscus tea helps with:
  • Mood swings
  • Immunity strengthening
  • Liver and heart health
• Ginger tea helps with:
  • Bloating and inflammation
  • Perimenopause and menopause tummy ache
  • Blood sugar levels
  • Cardiovascular health
• Matcha tea helps with:
  • Hot flashes and night sweats
  • Mood swings
  • Depression
  • Weight control
  • Sleep disturbance
  • A loss of bone density
• Black cohosh tea helps with:
  • Hot flashes and night sweats
  • Mood swings
  • Sleep disturbance
  • Vaginal dryness
  • Vaginal itching
• Chasteberry tea helps with:
  • Balancing hormone levels
  • Mood swings
  • Sore boobs and tenderness
• Red clover tea helps with:
  • Loss of bone density
  • Hot flashes and night sweats
• Liquorice tea helps with:
  • Hot flashes and night sweats
  • Mood swings
  • Hormonal balance
  • Digestive problems
  • Weight loss
  • Stress and panic attacks
• Sage tea helps with:
  • Hot flashes
  • Night sweats
  • Improving mood
  • Brain fog
• Green tea helps with:
  • Depression
  • Loss of bone density
  • Brain fog
  • Weight control
  • Heart health
  • Inflammation

8. Avocados

Not only are avocados delicious, they’re actually packed with nutrients. Full of healthy fats, vitamins, minerals and fibre, avocados are a god-send for relieving perimenopause and menopause symptoms.

Avocados contain a significant amount of vitamin E and potassium, which work together to regulate blood pressure and electrolyte balance. This could help provide relief during hot flashes.

Delicious ways to eat avocados

Of course, we all know avocado is delicious when made into guacamole or on toast, but there are other ways to incorporate avocados into your meals:

• Grilled avocados
  • Cut your avocado in half, squeeze some lemon juice on top and grill them for 2-3 minutes.
• Avocado fries
  • Bake your avocado fries rather than deep-frying to keep the nutrients locked in.
• Scrambled eggs and avocado
  • You can cook your avocado if you’d prefer, but make sure you add them towards the end to avoid burning them.
• Avocado in salads and soups
• Avocado puddings and pancakes
  • Avocado is a popular vegan substitute for baking ingredients, such as butter, eggs and certain oils.
  • For example, take a look at my avocado and chocolate mousse recipe.

9. Nuts and seeds

Our final contender on our list of 9 foods that fight hot flashes – nuts and seeds.

Nuts and seeds are packed with vitamin E and healthy fats. Not only will this give you a general health kick, but the vitamin E has been shown to reduce both the frequency and severity of hot flashes.

Best nuts and seeds to eat in menopause and perimenopause

To fight hot flashes in menopause, try to consume seeds and nuts like:

• Nuts like:
  • Hazelnuts
  • Almonds
  • Walnuts
• Seeds like:
  • Flaxseeds
  • Walnuts
  • Chia seeds

9 foods that fight hot flashes – in a nutshell

In perimenopause and menopause, hot flashes are among the most common symptoms. They can range in severity, ranging from the odd hot and cold spell to debilitating daily hot flashes.

However, there are ways you can cope with them, including eating these 9 foods that fight hot flashes. From soy products to whole-grains, leafy greens and herbal teas and more, this list will revolutionise your life, minimising the frequency and severity of your hot flashes.

Share this article with someone who is struggling with hot flashes – help a lady out!

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