Foods that Relieve Menopausal Hot Flashes

Hot flashes are a common symptom of menopause, characterized by a sudden uncomfortable feeling of excessive warmth. Some women have severe hot flashes which occur several times a day, causing them to perspire profusely and feel faint and nauseated.
Much media attention has focused on some foods that are associated with fewer menopausal symptoms, but reducing the frequency of hot flashes has more to do with which foods to avoid than the ones to consume. Only a couple of substances have shown any promise for relieving or reducing hot flashes.

Soy

• Much attention is paid to soy because of the lower frequency of hot flashes in women living in certain Asian countries where soy is a common dietary component. The Mayo Clinic observes that these women are two-thirds less likely to report hot flashes and other menopausal symptoms than women living elsewhere.

Lack of Scientific Evidence

• On the other hand, most scientific studies of increased soy consumption in women with hot flashes have found no significant benefits. It is difficult to isolate one component from the traditional Asian diet such as soy, as the diet also has less fat, less meat and more vegetables than modern Western diets.

Black Cohosh

• A German study of more than 600 women found a significant improvement in hot flashes and other menopausal symptoms in women taking 20 to 60 milligrams of the herb black cohosh three times daily. On the other hand, a clinical trial funded by the National Institutes of Health found black cohosh to have no better effects than placebos.

Avoiding Heat-Producing Foods

• Foods that can cause a slight rise in body temperature and some perspiration in non-menopausal individuals can cause menopausal hot flashes. These include alcohol, caffeine and spicy foods.

Dairy

• Women experiencing hot flashes may want to keep a food journal and see if they can track which substances cause problems. Dairy foods, for instance, are often reported as aggravating hot flashes. This can turn into a vicious cycle as menopausal women are advised to increase their dairy intake in order to increase calcium and prevent osteoporosis.

Sugar

• Excessive intake of refined sugar also can cause hot flashes. High sugar consumption is related to increased heart rates and sharp surges and drops in blood glucose, all of which can cause sweating even in non-menopausal individuals.