One of the great gifts menopause brings to us is a fluctuating occurrence of hot flushes (note the sarcasm). Also known as vasomotor symptoms, hot flushes are a highly common experience both before and during menopause when the body is experiencing changing levels of oestrogen.
Oestrogen levels play a key role in regulating a wide range of bodily functions. As they begin to fluctuate more widely due to perimenopause or menopause, this can have a flow-on effect on blood flow and body temperature. The result? Hot flushes that are likely to occur when you least expect them, causing disruption to work, sleep, socialising and more.
There are a number of tools you can reach for if you’re experiencing this kind of hot flush disruption. One of the simplest ways to combat this particular menopause symptom is by evaluating your diet and looking for any food culprits that may be contributing to their frequency or intensity.
Symptoms of hot flushes
Hot flushes feel like they sound – hot and sudden. If you’ve ever experienced a sudden feeling of warmth in the upper body with intensity focused on the face, neck and chest, you’re likely experiencing a hot flush.
You may also experience:
- Reddened skin (like you’re blushing)
- Blotchy skin
- An increased heart rate
- Feelings of anxiety
- Sweating
- Sleep disruption when a hot flush happens during the night, known as night sweats
- Chills as the hot flush passes
No two women experience hot flushes in the same way, with frequencies and intensities varying. Single episodes can range from 1-5 minutes in length.
Unfortunately, hot flushes can be extremely disruptive to regular everyday activities. The discomfort and sweat they cause can be problematic in both the workplace and at home. Finding ways to alleviate the likelihood and intensity of hot flushes often become a high priority for women experiencing menopausal symptoms.
Why certain foods influence hot flushes
Research is currently limited as to why certain foods are likely to increase hot flushes, but what has been undertaken points to strong evidence that the food you eat can help to reduce both hot flushes and the likelihood of night sweats.
Foods including coffee, alcohol (at a rate of more than one drink a day), processed sugars and fats all have demonstrated an increase in hot flushes. It’s important to pay attention to your own body, noting which foods are likely to lead to hot flushes, or which ones help to alleviate menopausal symptoms.
The easiest way to reduce hot flushes through your diet is by incorporating more plants, which contain phytoestrogens – plant compounds that mirror a number of the functions of oestrogen. A 2014 review of 10 different studies identified that women who took phytoestrogen supplements experienced hot flushes at a reduced rate compared to women who didn’t.
While more tools are available to women experiencing hot flushes, reviewing your daily diet is a powerful way to equip your body in the fight against this discomfort and disruption that hot flushes bring.
How to incorporate foods that can reduce hot flushes
You’ll likely find that incorporating more foods that help to reduce hot flushes is easily done on a day-to-day basis. By choosing foods that are high in phytoestrogens, antioxidants and fibre, you can support key internal functions.
Some options include:
- Starting the day with a hot-flush-fighting breakfast. Whole grains can help to stabilise blood sugar levels, preventing sudden spikes in blood sugar that can be a trigger for hot flushes. Whole grains are also a great source of fibre and complex carbohydrates, promoting healthy digestion and weight management. Look at options such as oatmeal, nut-based meals, quinoa breakfast bowls, whole-grain muffins or whole-wheat bread with eggs and avocado.
- Increase the amount of fruit and vegetables you consume. Berries and leafy greens, along with many other fruits and vegetables, are powerful natural sources of antioxidants. They can help to reduce internal inflammation, which some studies have linked to the severity of hot flushes.
- Look to proteins for energy and satiety. Lean proteins, including eggs, chicken, fish and legumes, can also help to keep blood sugar levels balanced, as well as sufficiently support your energy needs in between meals.
- Mimic the effects of oestrogen through consuming phytoestrogens. As mentioned, these contain compounds that can bring similar results to the body as increased oestrogen levels. Look for these in flaxseeds, chickpeas and soy products.
Other ways to minimise the impact of hot flushes
Building a healthy and sustainable diet rich in foods that reduce the impact of hot flushes is a great foundation for other tools and resources. These include:
Regular exercise
Regular physical activity can help in reducing how frequently hot flushes occur, as well as how severe they are.
Stress management
Increased stress levels can directly correlate to an increase in hot flushes. Stress is managed differently by everyone, so finding a stress management technique that suits your needs and lifestyle is key to maintaining a healthy mental, physical and emotional state throughout the menopause transition period.
Sleep
Establishing a regular sleep schedule can help with many of the symptoms menopause brings, including hot flushes. While you may find your sleep disrupted by night sweats, it’s important to explore how you can increase the chances of a restful night’s sleep. Avoiding caffeine and alcohol, limiting the amount of screentime close to going to bed and keeping your bedroom cool and quiet are great places to begin.
Hormone therapy
Body identical therapy helps many Australian women to find the physical support they need for a wide range of menopause symptoms and impacts.
At the Australian Menopause Centre, we develop custom treatment plans for each of our clients, taking into account their menopause stage, experience, lifestyle and particular health needs. Learn more about how we can help you reduce the impact menopause has on your life here.
About The Author - AMC Team
Our team consists of doctors, nurses, program assistants, naturopaths and nutritionists that join their wealth of knowledge to offer our patients and website visitors interesting and insightful articles to assist you understand the symptoms you are experiencing and how to relieve them.