Hot flashes: Foods to eat and avoid for managing hot flashes during menopause

Menopause is a crucial transition phase for women and hot flashes are common during this time. Paying attention to what you eat can help manage symptoms.

Published on: Oct 27, 2023 11:15 AM IST

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Hot flashes can be a real challenge, but making smart food choices can help. Here are some foods that can worsen hot flashes and also others that can help manage them. Nutritionist Bhakti Arora Kapoor in her recent Instagram post talks about menopause nutrition that can help you sail through this phase.  (Freepik)

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Alcohol: While it can dilate blood vessels and worsen hot flashes, opt for herbal teas, flavoured water, or mocktails with fresh fruit for a refreshing alternative.  (Unsplash)

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Caffeine: It stimulates the nervous system and can lead to hot flashes. Try decaffeinated tea or coffee, or even better, herbal teas like chamomile or peppermint to stay hydrated.  (Unsplash)

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Spicy foods: The heat in spicy foods can intensify hot flashes. Instead, choose mild or medium-spiced options and savour the flavours without the extra heat.  (Unsplash)

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Extremely hot foods: Avoid scalding-hot meals; let them cool a bit before diving in. Opt for warm, soothing soups and stews, which can be comforting without triggering hot flashes. 

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Red meat: High in saturated fat, which can affect hormonal balance. Swap for lean protein sources like poultry, fish, or plant-based proteins like beans and tofu.  (Unsplash)

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Sugary foods: Sugar spikes can worsen symptoms. Choose naturally sweet options like fruit or go for sugar-free desserts made with stevia or other natural sweeteners.  (Shutterstock)

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To prevent hot flashes, one can focus on foods like cucumbers, soy products, flaxseeds for soothing your body and help it deal with these symptoms.  (Shutterstock)

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Cooling foods: Incorporate more cucumbers, melons, and leafy greens to help regulate your body temperature.  (Pexels)

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Soy products: Soy contains natural compounds that may help reduce hot flashes. Try tofu, edamame, or soy milk.  (Pixabay)

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Flaxseeds: These little powerhouses are rich in lignans, which can have a positive effect on hot flashes. Add them to your yogurt or smoothies.  (Freepik)

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Whole grains: Opt for whole grains like brown rice, quinoa, and oats to stabilize blood sugar and reduce hot flash triggers.  (istockphoto)

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Hydration: Stay well-hydrated with water and herbal teas to keep your body temperature in check.  (Unsplash)

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Remember, a balanced and varied diet can have a significant impact on hot flash management. Staying hydrated and maintaining a healthy lifestyle with regular exercise can also make a difference. Stay cool, stay healthy.  (Shutterstock)