If you're struggling with hot flashes and night sweats, I'm here to share some helpful tips.
Hot flashes (or hot flushes) and night sweats, or "vasomotor symptoms" as they're officially called, are incredibly common - up to 80% of us will experience them at some point during the menopausal transition. The good news is, there are plenty of effective ways to find relief.
Research shows that the frequency, intensity, and timing of these symptoms (and of perimenopause in general) can vary a lot from woman to woman. For example, some women have "early onset" hot flashes that start a full 10 years before menopause, while others experience a "late onset" around the average age of 51. And the duration can range from a persistent, high-frequency pattern all the way to consistently low-level symptoms.
In this article, I'll share some of my favorite nutrition-based strategies to tame those hot flashes and night sweats.
Tips for Hot Flash Relief
The foods and beverages you consume can have a big impact on your vasomotor symptoms. Here are some simple tweaks you can make:
Kick the caffeine habit. I know, this one can be tough! But studies show that women who drink caffeine tend to have worse hot flash scores than non-caffeine drinkers. Try switching to decaf, green tea, or taking a 1-2 month caffeine break. You may notice improvements within just a few weeks.
Cut back on alcohol. Alcohol, especially red wine, seems to aggravate night sweats in many women. Giving your body a 1-2 month "dry spell" can do wonders for your sleep and energy levels. If going completely alcohol-free feels too difficult, aim for dry Sunday through Friday and just 1-2 drinks on the weekends.
Identify personal triggers. In addition to caffeine and alcohol, spicy foods, hot beverages, and foods high in histamine (like cheese and red wine) may trigger hot flashes for some women. Pay attention to any links between your intake of these foods and the timing of your symptoms.
Embrace soy-licious foods. Soy contains isoflavones, which are plant compounds with gentle, estrogen-like effects. These can help regulate estrogen levels during the hormonal ups and downs of perimenopause. Aim for at least 13 weeks of consistent soy intake - things like tofu, tempeh, edamame, and miso - to start seeing benefits. However, please note that soy is farmed with high pesticides so unless it is organic, make sure you buy from a reputable health food store.
Load up on other phytoestrogens. In addition to soy, other great sources include chickpeas, lentils, flaxseeds, and a variety of fruits and veggies. Phytoestrogens can help fill the estrogen gap as your body transitions through menopause.
Don't dismiss HRT. If you've tried all of the above and it's not working for you, then you may want to consider Hormone Replacement Therapy. It is currently the most effective way to deal with these symptoms and is nowadays considered safe for most woemn, although it may not be the right choice for you. Please discuss with a trusted and knowledgeable gynaecologist who specialises in this area.
I know making diet changes can feel daunting, but I promise these tweaks are super doable. Start slowly, pay attention to what works best for your body, and know that I'm here to support you every step of the way. Together, we can find remedies to keep you feeling cool, calm, and collected during this new stage of life.