Beat the heat
Hot flushes can feel like a relentless wave of heat taking over your body at the worst moments. But the good news? Nutrition can play a powerful role in managing these pesky symptoms. By incorporating certain foods into your diet, you can naturally support your hormones and find relief. Here’s how to keep your cool with these hot flush-fighting superfoods:
Soy
Rich in plant Oestrogens called isoflavones, soy can mimic Oestrogen in the body, helping to reduce the frequency and intensity of hot flushes. Add edamame, tofu, or soy milk to your meals for a simple fix.
Tomato Juice
Tomatoes contain GABA, a compound that stabilizes hormones. Drinking a small glass of unsalted tomato juice twice a day could make a noticeable difference.
Flaxseed
Packed with omega-3s and phytoestrogens, flaxseed is a great addition to your oatmeal, smoothies, or baked goods for a natural hot flush soother.
Peppermint
Feeling the heat? Peppermint’s cooling menthol compounds signal your body to chill out. Try it in teas or as a refreshing snack.
Sage Tea
Despite being warm, sage tea works wonders in reducing moderate to severe hot flushes by balancing hormone levels.
Milk Thistle Tea
Not into sage? Milk thistle tea can also help, with studies showing up to a 73% reduction in hot flushes over three months.
Mixed Nuts
Rich in vitamin E, nuts like almonds and sunflower seeds regulate hormonal imbalances that trigger hot flushes.
Dark Leafy Greens
Spinach, kale, and other vibrant veggies fight inflammation and oxidative stress, making them a key ally in managing hormonal shifts.
Seafood
High in omega-3 fatty acids, fish like salmon and tuna reduce inflammation and keep hot flushes under control.
What to Avoid
Certain drinks can intensify hot flushes:
Caffeine: Swap your morning coffee for decaf to avoid blood vessel constriction.
Alcohol: While tempting, it can disrupt sleep and worsen heat episodes. Opt for a mocktail instead!
Start small by incorporating a few of these foods into your routine, and soon you’ll be saying goodbye to those disruptive hot flushes. Nutrition truly is the first step to thriving through menopause!
Love Cat x