One of the great gifts menopause brings to us is a fluctuating occurrence of hot flushes (note the sarcasm). Also known as vasomotor symptoms, hot flushes are a highly common experience both before and during menopause when the body is experiencing changing levels of oestrogen.
Oestrogen levels play a key role in regulating a wide range of bodily functions. As they begin to fluctuate more widely due to perimenopause or menopause, this can have a flow-on effect on blood flow and body temperature. The result? Hot flushes that are likely to occur when you least expect them, causing disruption to work, sleep, socialising and more.
There are a number of tools you can reach for if you’re experiencing this kind of hot flush disruption. One of the simplest ways to combat this particular menopause symptom is by evaluating your diet and looking for any food culprits that may be contributing to their frequency or intensity.
Hot flushes feel like they sound – hot and sudden. If you’ve ever experienced a sudden feeling of warmth in the upper body with intensity focused on the face, neck and chest, you’re likely experiencing a hot flush.
You may also experience:
No two women experience hot flushes in the same way, with frequencies and intensities varying. Single episodes can range from 1-5 minutes in length.
Unfortunately, hot flushes can be extremely disruptive to regular everyday activities. The discomfort and sweat they cause can be problematic in both the workplace and at home. Finding ways to alleviate the likelihood and intensity of hot flushes often become a high priority for women experiencing menopausal symptoms.
Research is currently limited as to why certain foods are likely to increase hot flushes, but what has been undertaken points to strong evidence that the food you eat can help to reduce both hot flushes and the likelihood of night sweats.
Foods including coffee, alcohol (at a rate of more than one drink a day), processed sugars and fats all have demonstrated an increase in hot flushes. It’s important to pay attention to your own body, noting which foods are likely to lead to hot flushes, or which ones help to alleviate menopausal symptoms.
The easiest way to reduce hot flushes through your diet is by incorporating more plants, which contain phytoestrogens – plant compounds that mirror a number of the functions of oestrogen. A 2014 review of 10 different studies identified that women who took phytoestrogen supplements experienced hot flushes at a reduced rate compared to women who didn’t.
While more tools are available to women experiencing hot flushes, reviewing your daily diet is a powerful way to equip your body in the fight against this discomfort and disruption that hot flushes bring.
You’ll likely find that incorporating more foods that help to reduce hot flushes is easily done on a day-to-day basis. By choosing foods that are high in phytoestrogens, antioxidants and fibre, you can support key internal functions.
Some options include:
Building a healthy and sustainable diet rich in foods that reduce the impact of hot flushes is a great foundation for other tools and resources. These include:
Regular physical activity can help in reducing how frequently hot flushes occur, as well as how severe they are.
Increased stress levels can directly correlate to an increase in hot flushes. Stress is managed differently by everyone, so finding a stress management technique that suits your needs and lifestyle is key to maintaining a healthy mental, physical and emotional state throughout the menopause transition period.
Establishing a regular sleep schedule can help with many of the symptoms menopause brings, including hot flushes. While you may find your sleep disrupted by night sweats, it’s important to explore how you can increase the chances of a restful night’s sleep. Avoiding caffeine and alcohol, limiting the amount of screentime close to going to bed and keeping your bedroom cool and quiet are great places to begin.
Body identical therapy helps many Australian women to find the physical support they need for a wide range of menopause symptoms and impacts.
At the Australian Menopause Centre, we develop custom treatment plans for each of our clients, taking into account their menopause stage, experience, lifestyle and particular health needs. Learn more about how we can help you reduce the impact menopause has on your life here.