Even more than what to consume, one need consider what foods and beverages to avoid while battling menopausal hot flashes. Although exactly what in the body triggers a hot flash is indeterminate, certainly hormonal changes are the base culprit, and two-thirds of women in North America experience some form of them. Adjustments to diet and nutrition have indeed been shown to reduce the frequency and severity of hot flashes in some women, and there are herbal supplements that ward off the worst of them.
What to Avoid
Studies have shown that women who are obese suffer hot flashes disproportionately to those who are not, so a program of proper diet and exercise is a good start to reduce hot flashes. Additionally, alcohol, caffeine and nicotine are known to exacerbate the condition, as are spicy foods and undue stress.
Isoflavones
Because the bodies of perimenopausal and menopausal women experience a marked decrease in estrogen, supplements that mimic estrogen effects are often reduce hot flashes. The isoflavones found in soy, red clover and other plants may reduce hot flashes and other side effects of menopause.
Vitamin E
In addition to being beneficial to menopausal women, vitamin E is an antioxidant. It is found in high-fiber foods such as nuts, wheat, rice, corn and leafy vegetables and is common in most vegetable oils. It is also found in eggs, meats and milk.
Vitamin B Complex
Consuming foods rich in Vitamin B Complex, such as whole cereals, beans, potatoes and nuts, is part of a healthy menopausal diet, and the full range of vitamin B components are known to reduce hot flashes and other menopausal symptoms. Found in milk and eggs, vitamin B2 and B12 are both linked to improved mood and lessened anxiety and hot flashes. Vitamin B12 is also found in fish and seaweed products. B3 or niacin is frequently prescribed for hot flashes and can be found in liver, chicken, beef, salmon, tuna, asparagus, avocados, broccoli, dates, carrots, tomatoes, nuts and legumes.
Black Cohosh
An herbal remedy popular with Native Americans, black cohosh is still used to reduce the severity of menopausal symptoms. Although clinical studies of black cohosh have garnered mixed results, anecdotal evidence has shown wide support for its benefit among some women. It has been found to alleviate menopausal symptoms including night sweats, hot flashes, heart palpitations, migraines and mood disturbances.
Precautions
While consumption of any of the foods containing vitamins believed to counter hot flashes is a good idea, always consult your physician before adding supplements to your diet as their interactions with your medical treatment may have dangerous side effects.
Tags: reduce flashes, menopausal symptoms, also found, black cohosh, flashes other, menopausal women