Q: Is there a specific diet for menopause that can help me reduce my hot flashes? Hot flashes, the hallmark of menopause, are estimated to affect 80 percent of women. While some hot flashes are mild and tolerable, others can be severe to the point of disrupting daily life. There is no single “menopause diet”, but some dietary modifications can help relieve hot flashes. However, menopause is more than just hot flashes and its other symptoms. It is a stage in life when women need to be proactive about adopting or enhancing a healthy diet and lifestyle. The following nutritional tips for hot flashes can also help protect your health in the years after menopause.
What is menopause?
The transition to menopause, called perimenopause, usually occurs between the ages of 45 and 55, when circulating estrogen levels fluctuate. Perimenopause can cause physical symptoms such as hot flashes, sleep disturbances, mood swings, irregular periods and an increase in belly fat. Menopause is defined as the time 12 months after a woman’s last menstrual period, when estrogen levels become very low. In North America, the average age of menopause is 51 years. Some women experience premature menopause due to genetics, autoimmune conditions, ovarian surgery, chemotherapy and radiation. Menopause is the time after menopause. The hot flashes may become milder and go away, but for some women, they can last up to a decade. The risk of osteoporosis, heart disease and breast cancer is increased after menopause.
Hot flash anatomy
Hot flashes are thought to occur when low estrogen levels cause changes in the hypothalamus, the area of the brain that regulates body temperature. When this “thermostat” feels that you are very hot, it tries to cool you down, causing it to flash. A warm flash causes a feeling of warmth in your chest, neck and face. Other symptoms include flushing, sweating, rapid heartbeat, anxiety and chills as the glow subsides. Night sweats are hot flashes that occur during sleep.
Food and nutritional patterns to relieve hot flashes
Avoid foods and beverages that can cause or worsen hot flashes, such as caffeinated beverages, alcohol, and spicy foods. (Other stimuli include hot weather, anxiety, cigarette smoking, and tight clothing.) Adopting a Mediterranean diet rich in vegetables, fruits and whole grains can also help reduce hot flashes. A 2013 study of 6,040 menopausal women found that those whose diets matched the Mediterranean style were significantly less likely to report hot flashes and night sweats than women who did not follow a diet. On the other hand, women on a diet high in fat and added sugars were more likely to experience hot flashes and night sweats. A Mediterranean diet that is low in unhealthy fats and high in fiber is associated with lower and more stable estrogen levels. Studies suggest that including soy in your diet is also helpful for hot flashes. The most recent test (2021), published in the journal Menopause, showed that postmenopausal women who followed a low-fat plant-based diet that included half a cup of soy each day had 80% fewer hot flashes after 12 weeks. During the study, almost two-thirds of the women in the plant-based diet group got rid of moderate to severe hot flashes. Although this study was small, it adds to previous evidence that soy can reduce hot flashes. Soybeans contain isoflavones, phytochemicals believed to help reduce hot flashes by weakly binding to estrogen receptors in the body. Edamame, soy, tofu, tempeh, soy nuts and non-sugary soy milk are good choices.
Do Herbal Supplements Work?
The most studied herbal medicine for hot flashes is black cohosh. While there is solid evidence for one particular commercial extract (Remifemin), the findings for others were mixed. A 2016 review of four trials concluded that black cohosh did not reduce daily hot flashes. Flower pollen extract (brand names Relizen, Femal) has been shown to improve hot flashes in a small three-month clinical trial. There is not much to continue. Evening primrose oil, dong quai, ginseng, chasteberry and red clover are not effective for hot flashes. Tell your doctor about any herbal remedies you are considering or already receiving. While many are generally safe, others have side effects. Do not take black cohosh if you have liver problems. Leslie Beck, a Toronto-based private dietitian, is the director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD Register for the weekly Health & Wellness newsletter for the latest news and tips.
