Menopause Diet: Foods That Help Reduce Your Symptoms

Throughout menopause and perimenopause, many women have to deal with hot sleep and waking up sweaty, which makes it challenging to get the restorative sleep they need. If you find it difficult to stay cool while sleeping during this life change, you may not be getting the quality rest your body needs to feel good while getting through the day.

While there are various treatment options available, including hormone therapy, many women prefer to manage their menopause symptoms naturally. One way to do this is through dietary changes. In this blog, we will discuss some foods that may help reduce hot flashes at night.

What Is a Menopause Diet?

A menopause diet is a specific dietary approach that primarily focuses on the nutritional needs of women going through menopause. A menopausal diet generally incorporates specific foods that can help regulate your body temperature and reduce the frequency and severity of Vasomotor Symptoms.

Additionally, a menopause diet can help reduce the risk of cardiovascular disease, which is elevated during menopause due to declining estrogen levels.

Menopause Healthy Diet Study: A recent study included over 17,000 menopausal women in a one-year intervention. Those who consumed higher amounts of fruits, vegetables, fiber, and soy showed a 19% reduction in hot flashes compared to those who did not change their diet. [1]

Foods That Help Reduce Menopause Symptoms

If you’re wondering what to eat to help when experiencing hot flashes, choose from any of the following common whole, nutrient-dense foods and ingredients below.

Various foods have been shown to help reduce the worst symptoms of menopause, such as hot flashes, night sweats, and poor sleep.

Soy

Soy is an excellent source of isoflavones, which are compounds that mimic estrogen in the body. Studies have found that may help reduce the frequency and severity of hot flashes. [2] Good sources of soy include:

• Tofu
• Tempeh
• Soy Milk
• Edamame

According to recent studies, soy products may help reduce menopause symptoms because they contain phytoestrogens, which is a chemical that is similar to estrogen. [2]

Food Tip: If you're looking to increase your soy intake, try tempeh or tofu as a meat substitute in salads, sandwiches, and stir-fries.

Flaxseed

Flaxseed is packed with lignans, plant-based compounds that can mimic estrogen in the body. This hormonal balancing act has shown promise in reducing the frequency and intensity of hot flashes.

Studies have indicated that incorporating flaxseed into your diet may provide relief from these uncomfortable menopause symptoms. [3] Plus, a 2023 review of research discovered that several studies demonstrate the positive effects of supplementing with flaxseed on reducing menopause symptoms, including hot flashes.

To enjoy the benefits of flaxseed, consider adding it to your smoothies, oatmeal, or salads.

Fruits and Vegetables

Adding fruits and vegetables to your meals can help reduce inflammation in the body, which in turn may help reduce hot flashes. Aim to eat a variety of colorful fruits and vegetables to get a wide range of nutrients.

Including these foods not only helps with hot flashes but improves your overall health:

• Kale
• Cauliflower
• Brocolli
• Asparagus
• Brussel Sprouts
• Oranges
• Grapefruit
• Kumquats
• other citrus fruits.

Whole Grains

Whole grains do more than fill your plate; they can also play a crucial role in managing menopause symptoms. Packed with complex carbohydrates, they help maintain stable blood sugar levels, preventing sudden spikes and drops that can trigger menopausal hot flashes.

Additionally, consuming whole grains can help reduce the risk of heart disease, which is a concern during menopause.

White flour should be avoided whenever possible because it is high in starch and carbohydrates, which can worsen hot flashes and increase the frequency of night sweats.

Nuts and seeds

Nuts and seeds are more than just a tasty snack; they're also a convenient and valuable source of nutrients that can support your well-being during menopause.

Packed with healthy fats, these tiny powerhouses can help balance hormone levels and provide essential vitamins and minerals, making it easier for you to maintain a healthy diet during menopause.

Dairy Foods

As women age, their bodies undergo hormonal changes that can cause a reduction in bone density, increasing the chance of osteoporosis. [4] Calcium is essential for maintaining strong bones.

It’s important to include foods that are more calcium-rich, dairy products including:

• Yogurt
• Skim Milk
• Soy Milk
• Low-fat Cheese

Try to incorporate a variety of calcium-rich foods into your diet to meet daily calcium intake recommendations and maintain overall bone strength. This is particularly crucial during menopause when the loss of estrogen speeds up the decline in bone density.

Making dietary changes may help alleviate menopause symptoms and promote optimal health during this phase of life. [5] Dairy products can also help improve sleep. A 2023 study explained that the amino acid tryptophan, found in dairy products, helps people fall asleep and stay asleep. [6]

Health Tip: Aim for around 1,200 milligrams–1,500 milligrams a day to ensure a good level of calcium

Vitamin E:

Vitamin E levels are high in seafood, sunflower seeds, and avocado. Studies have suggested vitamin E can help decrease menopausal hot flashes and reduce weight gain, making it an important factor to consider when adjusting your diet.

Phytoestrogen-rich Foods

Phytoestrogens can mimic estrogen’s effects. Consuming foods rich in phytoestrogens during menopause can help control hot flashes and reduce the risk of gaining weight.

Good sources of phytoestrogens include celery, chia seeds, green beans, oats, and legumes.

Which Foods You Should Avoid?

While you may find relief through the many foods, you can also manage menopausal symptoms by avoiding foods that can trigger them. Foods can vary from person to person, but some common triggers include:

Caffeine

Caffeine can increase heart rate and blood pressure, which can cause the body to overheat and trigger a hot flash. Additionally, caffeine can interfere with sleep, which can exacerbate the symptoms. If you're experiencing these symptoms, it's best to avoid or limit your intake of caffeine, which is found in coffee, tea, chocolate, and some soft drinks before bedtime.

Read More: Caffeine use was positively associated with Vasomotor symptoms, also commonly known as VMS. [7]

Alcohol Consumption

Alcohol can cause blood vessels to dilate, which can increase blood flow and trigger a hot flash. Additionally, alcohol can interfere with sleep. If you're experiencing hot flashes, it's best to avoid or limit your intake of alcohol. Learn more about the consumption of alcohol and sleep.

Related Blog: The 10 Best Drinks That Can Help You Sleep

Spicy Foods

They are a common trigger for hot flashes. The capsaicin in spicy foods can increase body temperature, which can trigger the hypothalamus, the part of the brain that regulates body temperature, to trigger a hot flash.

Make sure to avoid foods that include jalapenos, cayenne, and hot peppers.

Food Tip: If you want to experience a kick of flavor without the spicy peppers, try supplementing them with basil or thyme.

Sugar

Consuming sugar can cause blood sugar levels to spike and then crash, which can trigger a hot flash. Additionally, a diet high in sugar can contribute to inflammation in the body, which can exacerbate the symptoms of menopause. Can sugar affect our sleep? Molly Eastman explores this complex relationship and details some fascinating research on the topic to explain why it exists.

Related Blog: What Foods Keep You Awake at Night?

Processed Foods

Processed foods, such as fast food, frozen dinners, and packaged snacks, are often high in salt and sugar. Consuming too much salt can lead to dehydration, which can trigger a hot flash. If your body always had problems processing these sorts of foods, your menopause will make it even more challenging.

Plus, they can contribute to inflammation in the body, which can increase the frequency and severity of Vasomotor symptoms.

Why Give This Diet a Try?

First, it can help manage the most common symptoms of menopause. By eating the proper foods, you can lower the frequency and severity of these uncomfortable symptoms.

This type of diet can support your overall health. Menopause can lead to changes in your metabolism and bone density. Eating a balanced diet can help you maintain a healthy weight and strong bones.

Finally, a menopause diet can improve your mood. Certain nutrients found in foods can help increase your mood and lessen feelings of anxiety or depression.

Final Thoughts

It's important to listen to your body and pay attention to any patterns that may emerge. If you notice that certain foods seem to trigger your hot flashes and night sweats, it may be best to avoid them.

While dietary changes can be helpful in reducing the symptoms of menopause, it’s important to note that every woman's experience is unique, and what works for one person may not work for another.

It’s always a good idea to talk to a healthcare professional before making any major dietary changes or starting any new treatment plans.

If you want to learn more about women's health and wellness or stay updated with the latest news, we've assembled our favorite podcasts to add to your playlist. Check out the top 9 podcasts for women's health and wellness insights.

If you want to learn more about women's health and wellness or stay updated with the latest news, we've assembled our favorite podcasts to add to your playlist. Check out the top 9 podcasts for women's health and wellness insights.