Dietary Changes For Hot Flashes

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Many women experience hot flashes around the time they are about to enter menopause. Hot flashes cause a sensation of increased heat in the face, cheat and neck. This may be accompanied by other symptoms like headache, nausea, fatigue, insomnia, perspiration and palpitations. Hot flashes can cause a lot of discomfort and anxiety, they severity of the symptoms varying from woman to woman.

There are many triggers such as smoking, stress and tight clothing that are believed to cause hot flashes, but full reasons are still not known. Diet plays a very important role in the prevention of hot flashes in women who are experiencing the onset of menopausal transition. Given here are some of the most important dietary changes that can prevent hot flashes.

Common Dietary Changes For Hot Flashes

Increase Omega 3, Calcium And Iron Intake

You can prevent hot flashes by increasing your daily omega 3, calcium and iron intake. Some of the best food sources for calcium include yogurt, milk, broccoli, spinach, kale and sardines.

To get iron naturally from your diet, include fish, red meats, poultry, eggs and nuts in your daily diet. The best natural sources of omega 3 fatty acids are cold water fish, flax seeds and olive oil. Along with this diet, you can also take multivitamin supplements.

Eat Whole Foods

Processed foods are devoid of essential vitamins and minerals. It is best to avoid these if you are undergoing menopause. Poor nutrition could be the main cause of the hot flashes that you are experiencing.

Consuming whole foods will help to reduce the severity of the hot flashes, and will help eliminate them completely as well. Eat whole grain breads and brown rice as a daily staple diet.

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Reduce The Intake Of Spicy Food

Spicy foods can trigger hot flashes in women who are undergoing menopause. It is best to avoid spicy foods as much as possible as these can increase your discomfort.

So, reduce the intake of spicy foods like hot peppers, sauces and seasonings that can cause a rise in your body’s temperatures. If you cannot totally eliminate them from your diet, at least limit their intake as it will help prevent hot flashes.

Keep Yourself Well Hydrated

Drinking plenty of water every day and keeping our body well-hydrated is most essential for our health. If you are undergoing menopause, it becomes even more essential to keep yourself well-hydrated at all times.

This will help regulate your body temperature and will also remove harmful toxins from your system. Thus, keeping yourself hydrated will help prevent hot flashes. Have at least 2 liters of water daily if you are undergoing menopause.

Avoid Caffeine And Alcohol

Although it’s mentioned last here, this is the first dietary change that you need to make in order to deal with hot flashes during menopause. Eliminate coffee and caffeinated drinks from your daily diet completely as caffeine is one of the main triggers of hot flashes.

Instead, you can have green tea which has very low caffeine levels and is great for your health. Another thing that you must avoid completely is alcohol. It can dehydrate your body and increase the discomfort due to hot flashes.