Are Hot Flashes Holding You Back?
Eighty-five percent of the women in the United States experience hot flashes as they approach menopause. Researchers suggest that women with higher body weights actually have more hot flashes that their leaner counterparts. It is believed that hot flashes may be the body’s attempt at dispersing heat, but unfortunately fat seems to act as insulation that prevents the heat from spreading, which usually causes overheating to take place.
Therefore, studies have shown that women who followed a low-fat diet high in fiber-filled foods like fruits, vegetables and whole grains experienced fewer hot flashes than women who didn’t. Below is a list of foods that can help you reduce your symptoms:
1. Fiber: Recent research has suggested that no other method enhancing regularity has the same effect as fiber. Fiber absorbs the estrogen, which relieves hot flashes by reducing the amount of estrogen reabsorbed from bile salts released into the intestine to be mixed with stool. It is recommended that women should be consuming 25-30 grams of fiber daily. Enjoy fiber-rich foods throughout the day such as whole grain breads and cereals, apples, pears, broccoli and cauliflower.
2. Calcium: The National Institutes of Health recommends that menopausal women get 1,000 mg of calcium daily. Calcium cleanses excess estrogen from the liver, making this nutrient vital in reducing hot flashes. Calcium-rich foods include low-fat milk, low-fat yogurts and low-fat cheeses.
3. Soy: Recent studies have found that soy, which is rich in phytoestrogens like isoflavones, can also help reduce hot flashes, as well as night sweats and other menopausal symptoms. Opt for tofu, edamame or any other variety of soy beans, as well as low-fat soy yogurts and cheeses.
4. Beans: Almost all beans — not just soy — contain two important compounds; genistein and daidzein. Which are known for being estrogenic, helping to control hot flashes and other discomforts of menopause.
5. Omega-3 Fatty Acids: New research from the American Journal of Clinical Nutrition shows a common food compound found in omega-3s can ease hot flashes. Salmon, shrimp, walnuts and tofu all contain high levels of omega-3s.
6. Vitamin E: According to the National Cancer Institute, studies suggest increasing your intake of vitamin E. Vitamin E replenishes necessary electrolytes lost through perspiration during hot flashes. Mango, sweet potatoes, almonds, peanuts and sunflower seeds are all great sources of vitamin E.
7. Vitamin B: This essential vitamin has been shown to help reduce hot flashes. Foods like bananas, pistachios, fish, meat, eggs, bananas, beans and whole grains are all wonderful sources of vitamin B.
8. Vitamin C: One study showed that increasing your intake of vitamin C which contains bioflavonoids; a powerful antioxidant, reduced hot flashes. Grapefruit, oranges, potatoes, broccoli and pineapple are all fabulous sources of vitamin C.
9. Water: Drink a lot of water. Drinking water restores fluids lost to perspiration during hot flashes and can even prevent or minimize the hot flashes themselves.
10. Foods to avoid: Certain foods like, alcohol, caffeine, excess sugar, high-fat meat products and spicy foods rank among the top aggravators of these frustrating episodes.
Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.
Tags: alcohol, antioxidants, caffeine, estrogen, fiber, fish, fruits, hot flashes, menpause, night sweats, omega-3 fatty acids, perspiration, phytoestrogens, protein, soy, spicy foods, symptoms, Tanya Zuckerbrot, vegetables, Vitamin B, vitamin C, vitamin E, water, weight loss, women
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You’ve listed caffeine as one of the “foods” to be avoided because it is an aggravator. Of course, caffeine is not a food, but rather a central nervous system drug. It is the world’s most popular drug and it can be found in EVERYTHING. In fact, most people have no idea how much caffeine they actually consume every day which makes it difficult to avoid. Beverage, food and pharmaceutical products have higher and higher amounts of caffeine — one energy drink has almost 1200 mg caffeine in just one can. It is even in chewing gum and potato chips.
Since no one knows how much caffeine they are consuming, the problem of “caffeine intoxication” has increased rapidly. Across the country, poison control centers and hospital emergency rooms are treating more people with this illness — more than half of whom are under 18 years old. It can even kill you.
Ethic Soup blog as an informative, yet concise series of caffeine articles at:
http://www.ethicsoup.com/caffeine-the-worlds-most-popular-drug.html
How about men that get hot flashes? I get regular hot flashes between the shoulder blades. Anyone know why?
I have had hot flashes for 5yrs. At times they would happen out of the blue and be severe. I read an article about Bee Pollen capsules and started taking them. Changed my diet to vegan and currently have had maybe 2 severe flashes in 4months
I urge others to try the Bee Pollen, it works as well as a healthy diet.
My mother was thin as a rail and had horrific hot flashes, for nearly 20 years. She also smoked like a chimney. She could be cold one minute and dripping wet the next. She quit having them shortly after she quit smoking. Her doctor told her it had something to do with reduced oxygen in her blood because of the affects of smoking. Visits were more pleasant AFTER hot flashes… : )
Azul…men get hot flashes?! YIIIIKES!!!!
When I reached menopause I believed that drinking a soy protein shake, and having a soy protein bar as a snack would alleviate my symptoms. It didn’t – I complained to my doctors for 8 years that I was nauseous, bloated, and having unusual weight gain.
As it turned out–I developed a soy allergy. I did extensive research and found that the phytoestrogens in soy actually creates a hormonal imbalance. It can also cause a thryroid problems which is why some people gain weight. I was lucky I didn’t develop a thyroid problem.
When I removed soy products and soy derivatives from my diet, I lost 35 pounds and in 6 years I have maintained my weight. I never felt better! Give it a try.
http://www.hiddendangersofsoy.com
How exactly do you describe a hot flash? How long do they last from start to finish? Are they peculiar to one time of day? Do they last from months to years? or both?
Thx.