Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.
Hot flashes and night sweats are the most common, but there's good evidence that changing your diet can help with these. Try eating more plants rich in phytoestrogens — like soybeans, flaxseeds, whole grains, and legumes — or following the Mediterranean diet, which is also rich in plants and healthy oils.
Eggs. Your menopause nutrition does not have to look out of the ordinary. Eggs are vitamin D-rich and full of iron, both nutrients that women often lack. Eggs are also an excellent protein source for menopausal women as they have been shown to reduce cholesterol levels, heart disease risk, and obesity.
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
Food for hot flashes
Studies show that a Mediterranean-style diet can decrease the occurrence of menopausal hot flashes. This includes plenty of: berries. Greek yogurt.
Avocados are a great source of healthy fats, fiber, and folate. They also contain potassium which is good for your heart health. If you're in menopause or post-menopause avocado can help with menopausal symptoms like hot flashes and mood swings!
"Another substance naturally found in tomato juice is a neurotransmitter called gamma-aminobutyric acid, or GABA, which can help relieve hot flashes and reduce stress," says Steven A. Rabin, MD, a Los Angeles-based obstetrician and gynecologist specializing in patients with menopause.
Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.
As estrogen levels decline, your risk of fractures goes up. So calcium-rich foods, like yogurt, cheese, and milk are essential for bone health. It's also possible that dairy products improve sleep quality in menopausal women. They're high in the amino acid glycine, which can encourage deeper sleep.
This recipe is the perfect breakfast for menopause and provides a quick solution to including the necessary vitamins and minerals into your diet. It is especially important to eat a nutritious meal and not skip breakfast during menopause and perimenopause.
Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse. If you smoke, try to quit, not only for hot flashes, but for your overall health. Try to maintain a healthy weight.
Berries, particularly blueberries, are rich in antioxidants. A 2018 study has found that the higher the dietary intake of antioxidants, the greater the reduction in hot flushes, sweating, sleep problems, anxiety, exhaustion, and difficulty concentrating[1].
Fibre, which binds to and eliminates old hormones in the gut, helping to balance oestrogen levels. Wholemeal bread, brown rice, wholegrain pasta and oats will all boost fibre levels. You should also aim to eat five portions of different vegetables each day.
Clinical studies conducted by the National Institute of Health (NIH) have shown that vitamin E can significantly ease the discomfort that comes with hot flashes. Vitamin E is a powerful antioxidant that can support women through the menopausal transition with a variety of menopausal symptoms.
Wholegrain bread including flax, rye, wheat and barley have high levels of lignans (a kind of phytoestrogen) and is a great way to boost oestrogen levels. I often have dark rye bread as a snack.
Eating dark chocolate will satisfy sweet cravings and combat depression and other mood changes during menopause. That's because dark chocolate contains magnesium. The mineral helps raise serotonin levels. Serotonin is responsible for stabilizing mood.
This Greek Yoghurt Bowl is a quick, delicious and nutritious snack for women going through the menopause and contains essential nutrients that can support menopausal symptoms: Calcium to help bone health. Fibre to support digestive health. Omega 3 to help maintain normal blood cholesterol levels.
Probiotics and calcium in yogurt may help control menopausal weight gain, study suggests. Consumption of probiotics and calcium via yoghurt may play a role in mitigating weight gain during menopause, a newly published cohort study involving over 35,000 women suggests.
Like apple cider vinegar, lemon juice may regulate blood sugar levels. Since women who experience hot flashes tend to have high blood sugar, lemon juice may fight hot flashes. Lemon juice regulates glucose levels by slowing the digestion of carbohydrates.
Certain antidepressants, called selective serotonin reuptake inhibitors (SSRIs), can reduce how often you have hot flashes and how bad they are. These medications include: Venlafaxine (Effexor®): This medication has been proven to be effective in several well-designed studies.
Traditional Chinese Medicine describes beetroot as being sweet and cold in nature. They are used to help cool the body – indicating that beetroot could be useful when it comes to hot flushes!