Foods That Help Reduce Hot Flashes

As we mentioned before, up to 80% of American women suffer with hot flashes, while only about 5% of Japanese women endure this ailment. So what is their secret?

Well it’s not really a guarded secret, it’s simply their diet.  Unlike the American diet, Japanese cooking focuses less on animal based foods and put more emphasis on vegetable based protein.  Overall their diet is low in fat and high in omega 3 fatty acids.  This kind of diet tends to be more protective against estrogen depletion.

On the average Japanese women eat about 24 pounds of soy every year.  On the other hand, American women only consume about 3 pounds of soy each year.  And on top of the soy that American women do eat is usually additives that are in processed foods.

Not a fan of soy?  Don’t find Japanese cuisine suitable to your palate?  Well, that’s okay as long as you understand that a diet low in meat and high in plant foods can greatly reduce hot flashes in both frequency and severity.   Don’t forget to also pay attention to smaller portion sizes as well.

Here are a some foods that will help combat hot flashes and other annoying symptoms of menopause:

beans are hot flash foodsBeans – All kinds of beans especially the aforementioned soybeans, dried beans, lentils, chickpeas and mung beans are high in phyto-estrogens compounds that can lessen menopause symptoms and its associated hot flashes.



   cold pressed oils for hot flashesCold Pressed Oils – These oils are extracted from seeds and fruits under lower temperatures than many other oils.  Two oils commonly used for helping menopausal symptoms are evening primrose oil and flaxseed oil.

Cold press oils does not involve high-pressure squeezing which leaves trans-fatty acids in them, so they retain more of the nutrient, flavor, and aroma. Some edible options are coconut oil, walnut oil, sunflower oil, pumpkin oil and peanut oil.





 cold water fish for hot flashCold-Water Fish – Cold-water fish are an excellent source of essential omega-3 fatty acids. Omega-3 fatty acids can help relieve hot flashes as well as irritability and mood swings. Omega-3 fatty acids are also a source of healthy fats that can actually helps your body burn fat which helps you to lose weight. Added benefits of continued use of omega-3 fatty acids are lower cholesterol, decreased risk of heart diseases, good mood, and brain health.

Top cold water fish source for omega-3 fatty acids are salmon, sardines, herring, halibut, mackerel, Atlantic sturgeon, and anchovies.


for hot flush green leafy vegetablesGreen Leafy Vegetables –   Vegetables that are green and leafy are good sources of calcium.  Besides preventing osteoporosis and other bone problems, calcium also helps prevent hot flashes. Good sources are spinach, kale, broccoli, turnip greens, and chard.  Also don’t forget sea vegetables like seaweed that is rich in minerals.



mixed nuts and almonds for menopausal womenNuts and Almonds – Nuts are superfoods that are full of protein, fiber, antioxidants, vitamins, and minerals that can reduce the severity and frequency of menopausal symptoms such as hot flashes.  They can also prevent heart disease and osteoporosis which become higher risk in the menopausal years.  Another great benefit of nuts is that they can help you shed unwanted postmenopausal weight.  Almond, walnut, and cashews are excellent choices.

However, raw nuts or dry roasted are the best types to eat. Salted or sweetened nuts do not have the health benefits that come from eating raw ones.


tofu for menopauseTofu – Also called bean curd, is a curd (similar in appearance to coagulated milk curd) which is made from soybeans.  Tofu is high in proteins, B vitamins, calcium, and isoflavones. The latter is helpful for reducing menstrual and menopausal symptoms.





 whole grain hot flash foodWhole Grains – Consider replacing refined carbohydrate sources, such as sugars with whole grains. Whole grains are a rich source of nutrients and fiber that can reduce the symptoms of hot flashes. Great sources of whole grains are wild rice, long-grain brown rice, barley, millet, quinoa, oats, bulgur, and popcorn.


Check out more tips for managing menopause and hot flashes.

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