Good nutrition can prevent hot flashes and sweating -

What to eat when you have a hot flash

Hot flashes and night sweats are often hormonal, especially in women going through menopause. However, it can be counteracted with the right diet.

Expert Dr. In a press release from the Cleveland Clinic in the United States, Michael Roizen explains how women can protect themselves or reduce hot flashes with the help of diet. The basics of his explanations are also laid out in the book What to Eat When.

Why do you have hot flashes?

Hot flashes often occur due to changes in estrogen levels. As women age, estrogen levels fluctuate wildly, which can cause blood vessels to narrow or widen, affecting the body's ability to maintain blood flow.

When estrogen levels fluctuate, there is what is called an arrhythmic alternation between narrowing and widening of blood vessels, which can lead to blood congestion and hot flashes, explains the expert.

Estrogen also plays an important role in regulating body temperature, which is another reason for hot flashes when estrogen levels fluctuate, according to Dr. Roizen.

Reduce hot flashes with diet

However, hot flashes can be thwarted with the right diet. For this, Dr. Michael Roizen to stick to the so-called When Way. You only eat during the day and your diet should contain as many fruits and vegetables as possible.

But the Mediterranean diet is also a good basis for avoiding hot flashes. For example, one study showed that women who follow a Mediterranean diet are 20% less likely to develop hot flashes and night sweats.

However, it is not absolutely necessary to completely change your diet to avoid hot flashes, simply eating certain foods can help you feel some relief, reports the expert. To protect against hot flashes, according to Dr. Roizen recommended the following foods.

soy products

Soy contains genistein and daidzen, which studies have already shown to be effective against hot flashes. Soy products suitable for consumption are:

Tofu, soy or edamame, soy milk, tempeh.

These foods also contain phytoestrogens, which mimic biological estrogen and can help control hormone levels, reports the expert.

Flax seeds and other foods containing phytoestrogens

There are many other foods that contain phytoestrogens and can affect women's hormonal balance, as a 2007 study has already shown.

For example, flax seeds also contain high levels of phytoestrogens. Like other examples of foods high in phytoestrogens, Dr. Rize:

Berries, oats, barley, carrots, apples, rice, sesame seeds, wheat, dried beans, lentils, alfalfa and mung beans.

Fruits and vegetables to reduce hot flashes

Fruits and vegetables are not only an essential part of the Mediterranean diet, but they also help relieve hot flashes. A study found that fruits and vegetables help postmenopausal women lose weight and reduce symptoms of hot flashes.

Vegetables that can be eaten to protect women from hot flashes include Dr. Roizen for example:

Role of healthy fats in hot flashes

When it comes to nutrition, it's also important to eat healthy fats. For example, one study showed that foods containing omega-3 fatty acids can reduce hot flashes and night sweats.

As examples of foods containing healthy fats with a high proportion of omega-3 fatty acids, the doctor cites:

Sardines Salmon, Anchovies, Linseeds, Chia Seeds, Hemp Seeds, Avocados.

These foods have a cooling effect

Some foods are said to have a cooling effect on the body. If the body produces too much heat, cooling the food can help. The expert cites as examples of such foods:

Cucumber, radish, cabbage, bok choy, cauliflower, carrots, romaine lettuce, bananas, watermelon, pears, apples.

What foods to avoid

However, there are certain foods that women should not eat to protect themselves from hot flashes. These foods include, according to Dr. Roizen the following examples.

Coffee

A study has already shown that caffeine consumption may be associated with hot flashes.

alcohol

Consuming more than one alcoholic drink a day can contribute to hot flashes. For example, one study showed that alcohol increases the intensity of hot flashes in women during menopause.

processed foods

Eating processed foods raises blood pressure, and hot flashes in postmenopausal women are often associated with high blood pressure, Dr. Roizen says. Consuming such foods can therefore increase the symptoms of hot flashes. The corresponding examples are:

Baked goods, sugary drinks, fast food, fried foods, butter and margarine.

Consult a doctor in case of intense hot flashes

Finally, the doctor specifies that hot flashes cannot always be alleviated by diet. If the hot flashes are perceived as too bothersome despite a change in diet, it makes sense to consider seeing a doctor. (as)

Author and source information

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This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.

Sources:

Cleveland Clinic: What to eat when you have hot flashes (published 7/21/2022), Cleveland Clinic

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.