9 Foods That Fight Hot Flashes and Bring You Natural Relief During Menopause

Do sudden waves of heat disrupt your comfort, especially when you’re trying to relax or fall asleep? You’re not alone; nearly 75% of women going through menopause experience hot flashes. While this symptom can feel overwhelming, your diet may hold part of the solution. Certain foods can help regulate body temperature and provide relief from these intense episodes. In this article, we’ll explore 9 foods that fight hot flashes and show how simple dietary choices can make a noticeable difference.

9 Best Foods That Fight Hot Flashes

Here’s the list of foods that reduce hot flashes, making your journey through menopause a bit smoother:

1. Soy Products

• How they help: The isoflavones in soy are the type of phytoestrogen that mimics natural estrogen present in the body, which basically reduced during menopause and causes hot flashes.

• Examples: Tofu, edamame, tempeh, and soy milk.

• How to use: Take slightly salted edamame as a snack or add tofu to your smoothies or stir-fries. 

2. Flaxseed

• How they help: Contains lignans, a type of phytoestrogen, that slightly mimic estrogen and maintain hormonal balance during menopause.

• Study: A 2024 study shows that taking 1000 mg of these seeds daily for 6 weeks can reduce the frequency and duration of menopausal symptoms, like hot flashes.

• How to use: Mix ground flaxseeds into your yogurt, oatmeal, or baked goods.

3. Whole Grains

• How they help: Rich in vitamins B and fiber, which help control energy and blood sugar levels. This, in turn, reduces the frequency of hot flashes.

• Examples: Quinoa, brown rice, barley, whole wheat, and oats.

• How to use: Have oatmeal for breakfast or replace white rice with quinoa.

4. Leafy Greens

• How they help: Loaded with vitamin K, magnesium, and calcium, leafy green vegetables reduce inflammation and support bone health. They also have phytoestrogens, offering estrogen-like effects.

• Best options: Spinach, Kale, arugula, and Swiss chard.

• How to use: Use in your soups, smoothies, or salads. 

5. Berries

• How they help: Highly packed with antioxidants and fiber, which fight off inflammation and oxidative stress associated with menopause, thus relieving hot flashes.

• Best choices: Strawberries, blueberries, and raspberries.

• How to use: Add to breakfast bowls or enjoy as a healthy snack.

6. Nuts and Seeds

• How they help: Provide vital nutrients, like protein, vitamin E, magnesium, and healthy fats, which help ease mood swings and reduce hot flashes during the menopause period. Healthy fats assist in maintaining internal temperature so that the body does not overheat very often.

• Examples: Walnuts, pumpkin seeds, almonds, and sunflower seeds.

• How to use: Enjoy a handful of any nuts or seeds as a snack or add them to your oatmeal or salads. 

7. Fatty Fish

• How they help: Consists of omega-3 fatty acids, which lower inflammation and control temperature, reducing the frequency and severity of hot flashes.

• Examples: Sardines, salmon, anchovies, and mackerel.

• How to use: Aim to eat 2 to 3 servings every week.

8. Legumes

• How they help: Being high in phytoestrogens, legumes mimic estrogen and control hormonal balance during menopause. In addition, they have protein and fiber that maintain blood sugar levels, lowering the severity and frequency of hot flashes.

• Examples: Black beans, chickpeas, and lentils.

• How to use: Add them to your soups, salads, or stews.

9. Fermented Foods

• How they help: Support a healthier gut microbiome, which helps with better metabolism of estrogen and managing inflammation. Thus, in turn, it alleviates hot flashes.

• Examples: Kimchi, kefir, yogurt, miso, and sauerkraut.

• How to use: Add kimchi to your omelets, kefir to smoothies, miso soup to your meals, sauerkraut to sandwiches, and mix yogurt with nuts & berries for a parfait. 

By including these foods in your diet, you can naturally approach managing menopause symptoms while still eating well. Remember that what works for someone else may not work for you, so listen to your body and find the right balance.

Is There A link Between Sugar Intake and Hot Flashes?

Yes, high sugar intake can increase the chances of hot flashes by:

• causing inflammation, which worsens the severity of hot flashes.

• fluctuating blood sugar levels, which trigger hot flashes.

• disrupting hormones, like cortisols, which impact estrogen balance.

• interrupting sleep, which triggers hot flashes, especially at night.

• reducing processed foods, sugary beverages, and excessive sugar intake, and focusing on stable blood sugar through a balanced diet can help manage these symptoms.  

So, reduce intake of sugar-rich foods and beverages, such as cookies, cakes, candy, energy drinks, and soda.

Foods that Can Worsen Hot Flashes

Limiting the intake of certain foods during menopause is crucial to avoid worsening of hot flashes. Here are some culprits to look for:

• Ultra-processed foods, like baked goods, fast foods, fried foods, and sugary beverages

• Food & drinks with added sugar, like energy drinks, and soda

• Caffeinated foods and drinks, such as tea, coffee, chocolate, and soda.

• Alcohol (e.g., red wine, beer, and spirits)

• High-salt foods, including pretzels and deli meats

• Refined carbohydrates, like refined cereals, white rice, potatoes, and pasta.

• Spicy foods, such as hot sauces and chili peppers 

Ideal Tips to Maximize Benefits

• Consume your meal regularly: Eat each meal to avoid drops in blood sugar levels, which are responsible for triggering hot flashes.

• Track the potential triggers: Identify the food triggers that worsen the symptoms and note them down in your food diary.

• Stay hydrated: Drink a lot of water throughout the day to maintain hydration for temperature regulation.

• Practice balance: Add fiber, healthy fats, and protein to each meal to maintain a stable hormonal level.

How Your Diet Can Manage Hot Flashes?

Menopause brings changes in the estrogen hormone that lead to hot flashes, causing symptoms, as sweating, intense heat, flushing, a feeling in the chest, and heart palpitations. Your diet can reduce the fluctuations in hormonal levels that fuel hot flashes. How? Take a look:

• Balances hormones: Phytoestrogen-rich foods can mimic estrogen, which stabilizes hormone levels.

• Alleviates inflammation: Certain anti-inflammatory foods can reduce oxidative stress and inflammation, which reduces the severity of hot flashes.

• Maintains blood sugar levels: Well-balanced meals can alleviate the spikes and drops in blood sugar levels, which contribute to triggering hot flashes.

• Supports hydration: Hydrating foods can aid in regulating body temperature, which prevents overheating and thus hot flashes.

• Boosts energy: Nutritious foods promote overall health, making it easier to manage hot flashes.

Meal Planning Strategies for Hot Flashes

1. Frequency and Timing

• Take smaller and more frequent meals. Large meals cause the body to work harder to digest the food, which releases more heat, thus worsening hot flashes.

• Eat smaller portions of each type of food every 3 to 4 hours to maintain body temperature and blood sugar levels. 

2. Sample of Daily Menu

Other Natural Remedies for Hot Flashes

Aside from diet, lifestyle changes, and mind-body therapies can also help alleviate the symptoms of hot flashes:

Lifestyle Changes:

Lifestyle modifications include:

• Limit spicy foods, caffeine, and alcohol

• Exercise regularly

• Maintain a healthy body weight

• Manage stress

• Stop smoking

• Avoid trigger foods

• Monitor your sugar consumption

• Wear the clothes in layers

• Stay in air conditioning or use a fan as much as possible

Mind-Body Therapies:

Those include:

• Acupuncture: Calms down the nervous system and regulates hormones, lowering the severity and frequency of hot flashes.

• Hypnotherapy: With the help of deep relaxation & suggestion, it reduces the emotional impact and severity of hot flashes.

• Cognitive Behavioral Therapy: Teaches strategies to manage the discomfort of hot flashes mentally and enhance emotional reactions.

• Mindfulness meditation: Relieves stress and calms down, making the body react less severely to hot flashes. Slow, deep breathing exercises, practiced regularly, could reduce the hot flashes by 52%.

• Yoga: With breathwork and movement, it reduces stress, one of the contributing factors to hot flashes. 

When to See a Doctor?

If your symptoms of hot flashes persist or worsen and impact your sleep, health, relationships, and quality of life, consult with a doctor.

Depending on the cause, the healthcare providers can help with:

• Estrogen therapy, involving the use of oral estrogen pills, intramuscular injections, transdermal estrogen, and vaginal estrogen

• Antidepressants (e.g., Venlafaxine, Citalopram, and Paroxetine)

• Anti-seizure medicines (e.g., Gabapentin and Pregabalin)

• Stellate Ganglion Block, injecting in the neck to numb the sympathetic nerves that stimulate hot flashes

Final Thoughts

Incorporating the 9 foods that fight hot flashes mentioned in this article into your diet can make a noticeable difference during menopause. While these foods may ease symptoms by reducing their frequency and intensity, it’s important to remember that hot flashes might not disappear completely for everyone. That’s why pairing smart dietary choices with lifestyle changes and seeking guidance from a healthcare provider can be a game-changer. With the right balance of nutrition, self-care, and professional advice, managing hot flashes becomes more realistic and less overwhelming.

You can also read: Best Menopausal Supplements For Hot Flashes, Mood Swings, And More