Research shows that severe night sweats and hot flashes are associated with increased risk of heart disease, depression, poor brain health, memory difficulties, and weight gain. Here we have listed 9 foods that fight hot flashes and night sweats.
Highlights:
- Night sweats and hot flashes are mostly due to menopause in women.
- Hot flashes are faced by 70% of the women.
- Foods rich in phytoestrogen, proteins, omega-3 fatty acids, vitamins E and C, and bioflavonoids can help in avoiding hot flashes.
Hot flashes and night sweats are known as “vasomotor symptoms” which are caused by the dilation of blood vessels in the skin which brings the body temperature low.
Hot flashes are one of the most common menopausal and perimenopausal symptoms which are experienced by more than 70% of women.
They are usually caused by hormonal changes but what we consume also affects it.
Now, picture this, you wake up on a weekend morning, planning to spend the day doing the activities you love, and suddenly you start feeling hot as if you’re roasting. Your skin turns red and you start sweating.
These are standard symptoms for women approaching menopause. Night sweats and hot flashes become a part of the routine of women nearing menopause. Sometimes the symptoms intensify such as they can cause anxiety, heart palpitations, breathlessness, etc.
There are many treatments for hot flashes including a healthy diet, exercise, hormonal and non-hormonal therapies, herbal medications, etc.
If you’re someone facing a similar situation, then this blog is a game-changer for you. Because we will cover the best and major 9 foods that fight hot flashes and night sweats.
What are Hot Flashes?
Hot flashes are vasomotor symptoms of menopause and perimenopause. They are caused by changes in the parts of the brain regulating body temperature.
Some women face mild hot flashes and night sweats, while others experience debilitating and worse symptoms.
Some other symptoms associated with hot flashes are as follows:
- Mood Swings
- Weight Gain
- Depression
- Sexual Dysfunction
- Loss of Libido
Luckily, for quick relief from hot flashes, there are some tips, remedies, and treatment options available.
What Causes Hot Flashes?
There are many causes of hot flashes. Several situations and foods can trigger hot flashes and night sweats. Some of the common foods that trigger hot flashes are mentioned below.
Drinks and foods that are high in caffeine can cause hot flashes.
Chocolates and hot flashes have a very common relationship.
Spicy foods can cause trigger hot flashes and night sweats. One should use less hot sauce and hot peppers in their food to avoid hot flashes.
Alcohol is a very typical cause of hot flashes for many women. Mocktails (made up of sugary syrups) can also cause the same symptoms. However, you can consume Seltzer water with a splash of fresh fruit juice as an alternative.
9 Foods That Fight Hot Flashes and Night Sweats
Let’s dive deep into the major 9 foods that fight hot flashes and night sweats.
1. Plant Foods Rich in Phytoestrogen
Research has shown that the more fruits, legumes, vegetables, and nuts you have on your plate, the more it is better!
Phytoestrogen is a compound that is found in many plants and mimics estrogen’s effect on the body. It means it reduces menopausal symptoms such as hot flashes and night sweats.
Phytoestrogens are plant-based compounds that can also lower the risk of menopause weight gain.
They are found in numerous plants and foods such as:
- Miso
- Tempeh
- Green Beans
- Tofu
- Celery
- Rhubarb
- Cashews
- Apricots
- Zucchini
- Garlic
- Cherries
- Peppers
- Cauliflower
- Carrots
- Alfalfa
- Chia Seeds
- Oats
- Legumes
- Red Clover
- Soybean Sprouts
Soy products have high progestogen content and low fat content which makes them the best meal for menopause.
2. Cooling Foods
Cooling foods are not named after their cooling temperature but rather by how the food affects the body.
They basically regulate the body temperature and help in hydrating the body. In addition to this, they also balance mineral levels, sugar levels, and blood pressure, and help in digestion.
Cooling foods include the following:
- Sweet Water-Rich Fruits (Apples, Bananas, Pineapples, Strawberries, Watermelon, etc)
- Green Leafy Vegetables (Spinach, Lettuce, Kale, Broccoli, Cabbage, Cauliflower, etc)
- Bitter Herbs (Mustard Greens, Chicory, etc)
- Bok Choy
Cooling foods keep the body’s hydration levels optimal and also control the balance of electrolytes.
Also, Read 8 Common Symptoms of Premenopause
3. Vitamin E Rich Foods
Research has reported that Vitamin E can lessen both hot flashes and night sweats.
A study conducted has shown that vitamin E can reduce depression and decrease menopausal weight gain and hot flashes.
Moreover, a study performed in 2007 in which the effect of vitamin E in menopausal women was studied showed that vitamin E considerably lessened the intensity of hot flashes. Vitamin E also helps in reducing the possibility of weight gain, heart diseases during menopause, perimenopause, and depression.
Therefore, to fight food flashes and other symptoms of menopause, experts suggest taking 15 mg of Vitamin E every day.
Supplements are the easiest way to make sure that you’re consuming a sufficient dose of Vitamin E. You can also consume vitamin E by eating several foods which are rich in Vitamin E such as:
- Sunflower Seeds
- Spinach
- Squash
- Broccoli
- Avocado
- Seafoods (Trout)
- Almonds
- Sunflower Seeds
- Chard
4. Fatty Fish
Fatty fish are a great source of Omega-3 fatty acids. Fatty acids have anti-inflammatory properties that can lessen hot flashes and other menopausal symptoms.
Moreover, good fats also protect women from problems affecting coronary blood arteries and lower the risk of cardiovascular diseases.
A study published in 2020 showed that Omega-3 supplements used in combination with Vitamin E can reduce hot flashes in women.
Foods rich in Omega-3 fatty acids include:
- Fatty Fish (Salmon, Tuna, Anchovi, Albacore, Sardines, Herring, Mackerel, etc)
- Chickpeas
- Almonds
- Chia
- Quinoa
Moreover, fortified foods including yogurt, eggs, juices, cereals, soy drinks, milk, etc, are also good for fighting hot flashes.
Also, Read What Is Menopause And How You Can Diagnose It?
5. Whole Grains
For a well-balanced diet, a good supply of fiber is necessary.
Whole wheat can regulate blood sugar levels and also fight hot flashes. On the other hand, white flour should be avoided as it is high in carbohydrates and starch. Moreover, it can also increase the frequency of night sweats and increase hot flashes.
Whole grains including brown rice, quinoa, oats, etc are rich in vitamins, fiber, minerals, etc. They provide steady energy, help in stabilizing blood sugar levels, and also lessen hot flashes.
You can try fusilli, spaghetti, rotini, rigatoni, etc to consume fiber and reap its benefits.
6. Mushrooms
The next time you order a pizza, pasta, or any fast food, load it up with mushrooms.
Mushrooms have selenium (a mineral linked with higher stress in people who don’t get it) which can lessen stress levels and reduce hot flashes.
Studies have proved that triterpenoids, which are present in Reishi Mushrooms, have powerful antioxidant and anti-inflammatory properties. Due to this, they stand as the best foods for reducing the symptoms of menopause which are aggravated by inflammation and stress including night sweats and hot flashes.
The best types of mushrooms that one should eat to fight hot flashes are:
- Reishi Mushrooms
- Maitake
- Shiitake
7. Bioflavonoids & Vitamin C Foods
Some evidence shows that vitamin C along with bioflavonoids can help in alleviating hot flashes and their symptoms.
The combination of Vitamin C and bioflavonoids supports the normal function of adrenal glands, responsible for producing stress hormones.
Female health experts suggest that a routine combo of bioflavonoids and vitamin C can help in relieving hot flashes associated with menopause or perimenopause.
Both bioflavonoids and vitamin C are present in citrus fruits including lemons, limes, oranges, etc. They are mainly found in the pulp and white core of citrus fruits.
The combo of both of the above is also present in grapes, pomegranates, and cherries.
Moreover, vitamin C is also helpful in improving collagen synthesis which will keep the blood vessels dilated.
8. Nuts – But Not All!
Some nuts are excellent sources of antioxidants and essential fatty acids which can aid in alleviating menopause symptoms such as osteoporosis, dry skin, dyspareunia, etc.
Snacking on some specific nuts can also aid in reducing the severity of hot flashes which are linked with menopause.
You can use some nuts to relieve the symptoms of hot flashes such as:
- Almonds
- Walnuts
- Hazelnuts
Hazelnuts and almonds are enriched with Vitamin E, calcium, polyunsaturated fats, magnesium, zinc, and potassium. These all can aid in fighting symptoms of hot flashes.
9. Herbal Tea
Medications are an effective way to balance the hormonal changes that occur during menopause. However, you can also opt for natural remedies that can aid in balancing the hormones and reducing the menopausal symptoms.
Herbal teas are the most effective foods to avoid hot flashes.
During menopause, the levels of progesterone, estrogen, and testosterone drop. However, the tea can aid in reducing the symptoms of these changes.
You can consume some herbal teas mentioned below to alleviate symptoms of menopause or perimenopause:
- Black Cohosh
- Sage Tea
- Peppermint Tea
- Chamomile
You can also watch the video by Dr. Nazish Ali – a gynecologist who tells us about what is menopause, its symptoms, and more.
Key Takeaways
If you’re someone facing night sweats and hot flashes issues in menopause, then you should try the above-mentioned 9 foods that fight hot flashes and night sweats.
We hope that now you don’t have to search for how to stop hot flashes fast naturally.
If you need ideas for how to incorporate these foods into your meals, then you can consult the best dietitian in Pakistan.
Frequently Asked Questions (FAQs)
1. How do I cure my hot flashes naturally?
For that, you have to avoid certain foods and incorporate certain foods into your diet. Moreover, you should stay cool and stress-free. You can also practice exercises and body-mind meditation therapies and avoid alcohol and smoking.
2. What can I drink to reduce hot flashes?
You can drink coconut milk, buttermilk, ice apple, kokum juice, soya, and many herbal teas to reduce hot flashes and keep your body hydrated.
3. Do bananas help with hot flashes?
Bananas fall under the category of cooling foods which means they can help you cool down and also have disease-fighting chemicals