What is a hot flash?

If you’ve experienced one, you would know. They are typically symptoms felt by women going through menopause. They may feel like a sudden rush of blood through your body ascending quickly, flooding your face neck and chest with extreme heat. Some women suffer tremendous bouts, so much so that it interferes with day-to-day life.

Hot flashes are due to decreased levels of estrogen, which make your body more sensitive to body temperature changes. When the hypothalamus, (the chief controller of body temperature) senses your overall temperature rising it will send a flood of heat to produce sweat and cool you down. The body is always trying to keep you in balance, but sometimes, it feels like the opposite, especially when these heat flashes creep into your sleep time and interrupt your dreams with night sweats.

If you’re having trouble beating the heat here are some nutrition and lifestyle suggestions to help you out.

• Get moving: It might seem counter intuitive and it may be for some, but there is positive research in keeping active through moderate aerobic exercise and resistance training,.
• AVOID foods that cause blood vessel dilation: This increases blood flow and causes an increased thermic effect. Foods that do this are:
  • Alcohol
  • Caffeine
  • Nitrate foods: these include hot dogs and deli meats.
• Quit smoking: Smoking can lead to decreased estrogen levels which can bring on menopausal symptoms including hot flashes. Smoking is still the leading cause of disease, and it is highly suggested you get help to quit.
• Eat more soy: Although there is still so much controversy around soy, soy (edamame, tofu, tempeh) is rich in isoflavones, a type of phytoestrogen compound that can help with decreased estrogen levels due to menopause. Click here for more.
• Eat cooling foods:
  • Melon
  • Coconut
  • Cucumber
  • Eggplant
  • Asparagus
• Flax seeds: They also contain phytoestrogens called lignans which may help to reduce rising body temperatures.
• Herbs such as black cohosh, red clover and evening primrose oil are also helpful but I suggest you work with a certified professional before embarking on this journey and always be mindful of interactions with medication you may already be taking.

If you want to know more and need some menopausal support, reach out to me HERE.