Hi Dr. James,

I am 45 years old and experiencing hot flashes and night sweats like nobody’s business. I wear layers to work and I am so embarrassed because I am always fanning myself.  I like your philosophy that food is medicine and I was wondering if there are any foods that can help my hot flashes.

Thanks

Sheri  

Hi Sheri,

I can empathize with you about those hot flashes and night sweats.  They are fierce!

Since you are 45, the hot flashes and night sweats are signs that you are in perimenopause.  That means that you are approaching menopause and your body is making less and less estrogen and progesterone.  These are the hormones that control when you get your period. 

The average age for a woman to naturally enter menopause is 51. However, women may enter menopause much earlier or much later than that age.

Yes, as you can tell from some of my previous blog posts, I definitely believe that food is medicine.  So, there are some foods that may worsen your symptoms and others that may give you some relief.    

Foods That May Worsen Your Hot Flashes

There are some foods that may aggravate the discomforts of menopause.   You should consider reducing or eliminating your intake of:

• Alcohol
• Caffeine
• Sugar
• Red meats
• Hot peppers and spicy foods

Foods That May Prevent Or Ease Your Hot Flashes

Women who are menopausal should consider eating a largely plant-based diet.  There are some foods that may help to prevent or ease the discomforts of menopause.   All edible beans and peas contain isoflavones, which have estrogen-like properties that may help with the frequency and/or the intensity of hot flashes, night sweats, and other symptoms of menopause. Soy beans have some of the highest levels of these compounds.

I recommend that you consider adding or increasing these foods to your diet:

• Beans and peas (all types)
• Soybeans (green and dried)
• Tofu
• Soy milk (calcium-fortified, vitamin D fortified)
• Almonds
• Green leafy vegetables
• Fish oils    

In addition to changing their diet, women experiencing these symptoms should stop smoking, and they should exercise hard enough to break a sweat four to five times a week.

Menopause is a natural, and important part of your lifecycle.  While we can’t stop the clock, we can focus on living our best life as we age gracefully.

Now, It’s Your Turn

We look forward to hearing about your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight and Stay Cool.