As funny as the jokes about them are, hot flashes can create real discomfort. Most women will suffer from hot flashes at some time during their transition into menopause. Some women suffer for as long as 10 years, and others only briefly. Regardless of where you fall in the range, there are ways you can naturally help reduce the severity and frequency of hot flashes by altering your diet. Here's how the Anti-Hot-Flash Diet will help:
- Some foods actually contain compounds called phytoestrogens that mimic estrogen and can help normalize the level of estrogen in your body, thus alleviating hot flashes. There is a particular type of phytoestrogen, known as isoflavone, that gives these foods their hormonal traits. This diet is loaded with isoflavone-rich foods (milk, flaxseed, whole grains and berries) to provide some cooling relief.
- Alcohol, caffeine and spicy foods can dilate blood vessels and bring on hot flashes. This plan avoids all three triggers. Start eating the breakfasts, lunches, dinners and snacks that will help you beat the heat!
BREAKFAST
Option One :
- Whole-wheat cereal with milk and banana
- Herbal tea
Option Two :
- Bran muffin with ground flaxseed
- Half grapefruit
- Hardboiled egg
- Decaf coffee or herbal tea
Option Three :
- Breakfast Oatmeal Bread
- Herbal tea
LUNCH
Option One :
- Bean soup
- Spinach salad
- Whole-wheat tortilla
Option Two :
- Almond butter on cinnamon raisin whole-wheat bread
- Veggie snacks
- Soda water with juice
Option Three :
- Miso Soup
- Cheese and alfalfa sprout on multi-grain bread
- Fresh apple
DINNER
Option One :
- Veggie burger on whole-wheat bun with tomato, onion and lettuce
- Carrot and raisin salad
- Fresh berries and soy yogurt
Option Two :
- Oriental Shrimp and Broccoli Stir Fry
- Brown rice
Option Three :
- Vegetarian Chili
- Whole-wheat French bread
- Mixed veggie salad
- Fresh pineapple
SNACKS
Choose one or two a day:
- 1/4 cup roasted walnuts with 1/4 cup raisins
- Herb tea and a Better-Bran Muffin
- Veggies with low-fat dip
- Strawberry Banana Smoothie
- Hummus spread on whole-wheat crackers
Healthy Dos and Don'ts :
Here are a few eating tips to keep in mind when you're going through perimenopause and menopause.
Do:
- Keep a thermos of ice-cold water nearby at all times
Don't:
- Drink coffee, colas and other beverages with caffeine
- Consume alcohol
- Eat spicy foods
- Eat large meals
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