Every Food Scientifically Proven to Fight Hot Flashes

What does it mean when an intense heat wave rushes over your face, neck, and chest, you begin to sweat, and your heart rate ramps up, but the temperature around you hasn’t changed much? That’s a hot flash. With 75 percent of menopausal women experiencing regular hot flashes, it’s by far the most common symptom during midlife.

For all of the popular media jokes about hot flashes, these episodes can be life-disturbing, disorienting, uncomfortable, and embarrassing. So doing what you can to lessen their impact can help you feel a bit more in control. The simplest remedies to start with (and stick with) are lifestyle changes that can bring down the heat.

That’s where your diet comes in. What you eat matters. You might already know that a spicy dish can trigger a hot flash, but did you know that there are some foods that naturally fight hot flashes? Read on to learn about managing hot flashes, a hot flash-friendly diet, and more.

Understanding Menopausal Hot Flashes

Many women describe a hot flash as a mild to intense sudden surge of heat. They may make you flush and sweat, and these body temperature spikes can also cause an increase in heart rate and dizziness. When hot flashes hit at during sleep, they can bring on night sweats that may wake you up, soak your sheets and wreck your rest.

Hot flashes are not the same for every woman:

• Hot flashes can occur occasionally or regularly, and be mild to severe.
• Some women report having more than 7 per day. 
• Hot flashes can last 30 seconds to 10 minutes. 
• When the heat clears out, your body might swing the other direction and get chilly. That’s when the clothing wars start–you want to take it all off and (just as soon) need to put it all back on again.

Causes of Hot Flashes

During perimenopause–the stage prior to menopause–your reproductive system is beginning to wind down and hormones like estrogen are starting their decline. But this transition doesn’t happen in a steady, organized way. Rather, your hormone levels are spiking and dipping, just as they did during puberty. Midlife basically takes you on another hormonal roller coaster ride.

These hormonal changes trigger the symptoms of menopause, including hot flashes. How? Your body’s temperature regulation center, which is located in the hypothalamus in your brain, is sensitive to small changes in body temperature, and estrogen plays a role in regulating that internal thermostat. So when estrogen levels fluctuate, it sends a signal to your hypothalamus that you’re too hot. That triggers a cascade of cool-down mechanisms: The blood vessels in your skin dilate (causing flushing) and you start to sweat. 

Sometimes the hot flash also results in an overcorrection in temperature. So now, your core temp is brought down too far and you’re left in a sweaty chill. 

Managing Menopausal Symptoms

Eight out of 10 women experience menopause symptoms that disrupt their days. So yes, they’re common, but that doesn’t mean you have to accept them, or white knuckle through this transition with no help. There are numerous treatments to manage the symptoms, and most women benefit from a combination of approaches based on their health needs, history, and approach to wellness. We’ll explore diet changes in depth later, but first, an overview.

• Hormonal medication: Hormone replacement therapy (HRT) is by far one of the most effective options for vasomotor symptoms like hot flashes and night sweats, reducing their frequency and intensity by up to 90% within one month, according to research in the International Journal  of Women’s Health. The name is a bit misleading—you’re not replacing any hormones in your body as much as you’re supplementing them as they decline. HRT is the most effective treatment for managing menopause symptoms that result from the rapidly fluctuating changes in estrogen and progesterone. It’s not the right choice for every woman, but you can talk this through with your clinician to determine if your health history and your symptoms are a match with HRT. Unless you’ve had a hysterectomy, clinicians add progesterone or progestin to estrogen. This is necessary because, while estrogen is effective in alleviating symptoms, it can also thicken the uterine lining (which is called endometrial hyperplasia), increasing the risk of uterine cancer. Adding progesterone to HRT for any patient with a uterus is key because it controls thickening and sends the risk for developing uterine cancer back to baseline. For those without a uterus, certain forms of progesterone may still be recommended to help improve symptoms like sleep issues and night sweats.

• Lifestyle changes: Practicing healthy sleep habits, exercising regularly, learning and incorporating stress management techniques and therapy support (such as cognitive behavioral therapy), staying hydrated, quitting smoking, and reducing alcohol intake, can serve as the foundation for a healthy body and mind.
• Dietary changes: Weight gain and changes in body composition are common symptoms of menopause—at Midi, 87% of patients say they’re going through these midlife body shifts. Increasing activity through exercise and daily movement can help, but you may also consider making changes to your diet. Focusing on nutrient-dense foods, a balance of nutrients (eating protein, healthy fat, and healthy carbohydrates) and limiting highly processed foods (culprits of a lot of saturated fat, sugar, and salt), can help fend off some of this gain. Aiming for (at least!) 28-24 grams of fiber daily will help you prioritize healthy foods and manage weight. 
• Botanicals and supplements: Many women benefit from taking supplements and botanicals to support their health in midlife. That may include vitamin D and calcium for bone health, as well as botanicals like black cohosh and ashwagandha. Your clinician will make recommendations based on your symptoms and health risks.
• Non-hormonal medication: Your clinician can suggest medication options that  address many of the symptoms at midlife, such as medications for depression or anxiety, weight loss medications, and more. 

Foods That Fight Hot Flashes

Although what you eat won’t totally eliminate hot flashes, your diet may help decrease their frequency and severity. Here are the foods to include in a flash-fighting diet.

Whole soy foods

Soy contains isoflavones, which are plant estrogens that may mimic estrogen in our bodies. In one small study, women who followed a low-fat vegan diet and ate 3 ounces of soybeans daily for 12 weeks reported fewer total hot flashes compared to a control group that followed their usual diet. Those in the soybean group nearly eliminated their moderate-to-severe hot flashes. This was a small study, so further research is needed but the results were compelling. Focus on whole forms of soy, like soybeans, edamame (young, immature soybeans), soy milk, tofu, and tempeh.

Melon, pineapple, and mango

Get ready to love nature’s candy: Women who ate the highest amounts of fruit had a 19% lower risk of vasomotor symptoms (hot flashes and night sweats) compared to those who ate the least amount, according to one study. People who eat fruit tend to eat more fiber and less unhealthy fats, which may support hormonal health. Specifically in the research, women reported eating strawberries, pineapple, melon, apricots, and mango, but you’re not limited to these—go for any fruit that you enjoy.  Plus, these foods are hydrating, so they can help keep you cool, too. 

Cruciferous veggies

We’re talking powerhouse foods including broccoli, cauliflower, and Brussels sprouts. In a study on breast cancer survivors, those who ate more cruciferous veggies (equal to about one cup of broccoli) had half the odds of experiencing menopausal symptoms, including hot flashes, compared to those who ate lower amounts (equating to less than a half cup of broccoli). These veggies contain compounds called glucosinolates, which may favorably affect estrogen metabolism.

Whole grains

Carbohydrate is not a bad word: Whole grains are rich in fiber and phytonutrients (antioxidant plant compounds). Research found that women who followed a diet that increased whole grains, fruits, and vegetables and reduced their fat intake were more likely to lose weight and eliminate their hot flashes and night sweats compared to controls. In addition to the health benefits of whole grains, the results may also be due to a combination of weight loss, and possibly a placebo effect from feeling empowered and eating a healthy, balanced diet.

Legumes 

Beans, peas, lentils…they’re all types of legumes, and load ‘em up on your plate. Eating higher amounts of legumes was linked to less severe menopause symptoms, like hot flashes and sweating, according to research on midlife women in Frontiers in Endocrinology. According to the data, you should aim to eat legumes at least three times per week. 

Berries

Fruit for the win (again!), and berries deserved some extra credit. When one study compared menopause symptoms between perimenopausal women following a vegan diet and those who were omnivores, those with a boosted berry intake had less bothersome hot flash/night sweat symptoms. The benefits may be due to their anti-inflammatory anthocyanidin compounds (antioxidant plant pigments that give berries their dark hues) and high fiber content.

Oily fish

There are so many reasons to make tonight fish night Oily fish are a source of vitamin B6, a vitamin that may quiet the activity of neurons that could be involved in triggering hot flashes, according to a study by Japanese researchers. More research is needed, but fish also play a starring role in the Mediterranean diet, considered one of the healthiest ways to eat. So it’s great to add this source of vitamins and healthy fats on your plate (tuna, mackerel, and salmon are all fatty fish choices).

Olive oil

Olive oil is the main source of fat on the Mediterranean diet, and the research in Frontiers in Endocrinology found that this healthy fat was specifically associated with less psychological symptoms of menopause. That’s important because depression and anxiety are both correlated with an increased incidence of hot flashes. 

Fortified plant milks

It can be tough to get vitamin D into your diet. One way to do that is with fatty fish (see above). Another? A plant milk that’s been fortified with vitamin D (check out the nutrition label on your favorite brand). There’s evidence that low vitamin D status is linked to higher odds of hot flashes.  That may be due to D’s role in serotonin production, which helps regulate body temperature. Plant milks that have been fortified with vitamin D offer an easy way to get in more of this nutrient whether you blend one into a smoothie, mix into oatmeal, make into chia pudding, or just sip it straight. Just be sure to choose an unsweetened version. (More on that, below.)

Lifestyle Modifications for Hot Flash Relief

If frequent hot flashes are affecting your life, know that there are some habits you can change to feel better.

• Record the flash: Because hot flashes come on suddenly and without warning, it can sometimes be tough to link the symptom to environmental triggers. Keeping a “hot flash diary” can come in handy. Jot down notes like things that you ate, your emotional state, or anything else that happened right before the flash. Over time, you can start to connect the dots on your personal triggers.
• Avoid certain foods: Caffeine, alcohol, hot drinks, and spicy foods are all known triggers. It may be worth it to make a switch from your morning hot latte, for example, to a decaf iced version for now. Or start with half-caf and see if that change makes a difference (baby steps…). 
• Manage stress: Tension and anxiety can fire off a flash. Stress is inevitable and unavoidable—there’s no point in trying to eliminate it entirely. But having go-to calming techniques at the ready can help you take a step back before you react. Try deep breathing, using mindfulness, taking a quick walk around the block, calling a friend, getting up and drinking a glass of water to cool off emotionally and physically.
• Dress for it: Layering up allows you to remove clothing when needed–and cover up again if you get chilled.
• Stay active: Whatever type of movement you enjoy—Pilates, yoga, walking, running, swimming—now’s the perfect moment to make it part of your routine. There’s some evidence that exercise can help reduce hot flash symptoms along with piles of research showing it can benefit nearly every aspect of your health.

Sugar Consumption and Hot Flashes

If there’s one ingredient to work on reducing in your diet during midlife it’s sugar. High-sugar (and high-fat) diets have been linked to increased hot flashes. People who were in the highest category of sugar consumption had a 23% higher risk of hot flashes and night sweats compared to those who ate the least amount of the sweet stuff.

Plus, other research links a diet heavy on highly processed foods, saturated fats, and sugar with more intense menopause symptoms. Sugar promotes inflammation, which can provoke menopausal symptoms, as well as heart disease and metabolic disease, the researchers point out. It’s also a common component of highly processed foods, added as an ingredient to make these products tastier and easier to overeat. This isn’t a bid to get you to swear off dessert forever (have the cake sometimes!), but to be mindful of where your sugar intake is coming from, since it hides in all sorts of foods, from cereals and breads to condiments, yogurts, juices, dressings, coffee drinks, and more. 

Keep in mind that although fruit contains sugar, it’s a natural source that comes wrapped in a package of fiber, vitamins, and minerals. There’s no better way to satisfy a sweet tooth.

Supplements and Cautionary Advice

Many women opt for more natural treatments for menopause symptoms like hot flashes. However, before taking any supplement, including those geared toward hot flash help, talk to a clinician. Supplements should be taken under the guidance of a nutritional therapist.

Effective menopause treatment is never one-size-fits-all. A clinician will take into account your symptoms, other health issues you’re treating, medications you’re currently on, among other considerations, with the goal of creating a tailored plan that has the best chance of bringing you lasting relief. 

Frequently Asked Questions (FAQs)

What foods stop hot flashes?

When choosing foods to fight hot flashes, think about those included in the Mediterranean diet. That’s vegetables, fruits, whole grains, legumes, nuts and seeds, healthy fat like olive oil, and fish. Also include whole food forms of soy, like soy beans and edamame, tofu, and soy milk.

What stops hot flashes naturally?

Lifestyle modifications can help manage hot flashes. These include: Stress reduction techniques; regular, moderate exercise; a healthy diet; avoiding smoking; getting enough sleep; limiting caffeine and alcohol intake.

What vitamin gets rid of hot flashes?

There isn’t a specific vitamin that you can pop—and poof!—hot flashes are gone. But vitamin B6 and vitamin D may help hot flash symptoms. In addition, a well-rounded and balanced diet will provide the nutrients your body needs to support hormonal health.

What is the best fruit for hot flashes?

All fruits are helpful for improving hot flashes, especially because eating more fruit is a component of a healthy, hormone-supporting diet. Pineapple, melon, apricots, and mango have been linked in research to fewer and less severe hot flashes. Berries seem to be especially good because they contain compounds called anthocyanins, which may be involved in controlling vasomotor symptoms (aka hot flashes and night sweats).

What causes hot flashes other than menopause?

The most common cause of hot flashes is menopause and perimenopause, the stage that comes before periods stop altogether. However, you may also experience hot flashes due to a side effect from a medication, stress, cancer treatment, or thyroid conditions.

What is the cause of hot flashes?

Hot flashes are most commonly caused by the menopausal transition. As estrogen levels decrease, the temperature regulation center of your brain, called the hypothalamus, becomes more sensitive to changes in your body temperature. A slight change in body temp can signal to your body that you’re overheating, triggering sweating and facial flushing to cool you down quickly.

How many hot flashes are normal?

Women experience a wide range of the number and severity of hot flashes during midlife. One in 10 women have more than seven hot flashes per day, according to research. 

The Takeaway

• Making an effort to eat a balanced, plant-forward diet packed with fruits, vegetables, whole grains, legumes, nuts and seeds, and healthy fats from sources including olive oil and fish will provide your body with a nutrient-rich diet it can thrive oh during this time of changing hormones.
• Along with helping with weight management and many other elements of health, there’s some good evidence that specific foods you eat, like a diet packed with fruits and veggies, can also deliver hot flash relief. 
• To feel supported through midlife with lifestyle coaching, as well as more medical approaches, partner with a healthcare provider knowledgeable about menopause like a Midi clinician.
• The specialists at Midi can help you put together a care plan that effectively treats hot flashes and many other menopause symptoms. This can combine natural lifestyle changes, like dietary advice, with other remedies like botanicals and supplements, as well as potential prescription medications.