Yes, You Can Manage Hot Flushes in Menopause with Food. Here's How.
We don’t know about you, but hot flushes jump first to mind when thinking about perimenopause and menopause. Not-so-welcome but an inevitable reality for many women, thanks to hormonal shifts during this transition. Yes, medication can offer relief (and there should be zero stigma in exploring this option with your doctor). But, changing your diet can also play a significant role in reducing hot flushes. Here’s how.
Embrace Phytoestrogens
Phytoestrogens are plant-based compounds that mimic the effects of oestrogen in the body. Turns out they can reduce the frequency of hot flushes. Start your journey to reducing hot flushes by spilling into your diet foods rich in phytoestrogens. Think tofu, tempeh, edamame, flaxseeds, and legumes. Not sure how? Try our Tofu, Cauliflower and Potato Tray Bake with Lime Yoghurt or Tofu Rice Paper Rolls.
Reduce Spicy Foods
Spicy foods stimulate blood flow and increase body temperature. In turn, this causes more frequent and intense hot flushes. Opt for milder seasoning and avoid dishes with excessive heat, like hot sauces, chili peppers, and spicy curries. Instead, focus on boosting herbs and mild spices to still enjoy oodles of flavor, sans hot flushes. For delicious inspiration, try our Lemon and Herb Fish Skewers and Thai Chicken Lettuce Cups.
Limit Alcohol
Yep, alcohol triggers hot flushes, partly by causing blood vessels to dilate. Alcohol also isn’t so great for securing a good night’s sleep and keeping cholesterol in check, both of which go haywire during the menopause transition. Consider reducing alcohol to as low as possible and monitor how this changes your hot flushes. If tapering down alcohol is difficult, we want you to know there is no judgment from our team. Rather, we understand and are wholeheartedly dedicated to helping you explore what alcohol means for you socially, mentally and healthwise. From there, we create the support system you need to get closer to your health goal when it comes to hot flushes.
Navigating menopause and its unglamorous hot flushes isn’t completely out of your hands. Turns out, lifestyle and dietary changes can help you take back some control during a time when things feel, well, out of your control. Start with boosting phytoestrogen-rich foods, pulling back alcohol and avoiding spicy foods. Then, take the next steps towards one-on-one support with our team of expert Dietitians. We know each of you are brilliantly unique with individual lives and health conditions. That’s why we help tailor these strategies to you.
LOVED THIS? YOU WILL ENJOY THIS…
THE MEDITERRANEAN DIET EBOOK: BEGINNER'S GUIDE TO EATING MORE MEDITERRANEAN
Your one-stop guide to eating more Mediterranean. This ebook will leave you confident in taking the principles of the Med Diet and whisking, stirring, simmering them into meals that truly taste delicious.
Over 20 Dietitian-curated drool-worthy recipes, covering breakfast, lunch, dinner, dressings and snacks. Plus, a practical snack product guide with everyday eating tips and a weekly challenge list to tick off.
Like a cookbook but with a twist. Because each recipe, tip and suggestion is Dietitian-approved and tested.