HOT FLASHES / HOT FLASES
Its been 30 degrees here in the UK today so if you are in menopause and struggling with hot sweats this heat will be making it all a whole lot worse so it might be time to create some consistent habits and see what could work for you in the reduction of the sweat
1: Reduce Refined Sugars and Processed Foods:
Impact: High sugar intake and processed foods can lead to inflammation and blood sugar fluctuations, potentially worsening hot flashes.
Alternatives: Opt for whole, unprocessed foods and natural sources of sweetness like fruits.
2:Include Magnesium-Rich Foods:
Sources: Leafy greens, nuts, seeds, and whole grains are good sources of magnesium.
hot flashes.
Benefit: Magnesium plays a role in temperature regulation and can help reduce symptoms of hot flashes.
3:Increase Vitamin E Intake:
Sources: Almonds, sunflower seeds, spinach, and sweet potatoes are good sources of Vitamin E.
Vitamin E.
Benefit: Some studies suggest that Vitamin E can help reduce the severity of hot flashes.
4:Increase Phytoestrogens Intake:
Foods: Include soy products (tofu, soy milk, edamame), flaxseeds, lentils, chickpeas, and other legumes in your diet.
Benefit: Phytoestrogens are plant-based compounds that mimic estrogen in the body and can help balance hormone levels, potentially reducing hot flashes.
5:Stay Hydrated:
Water Intake: Drink plenty of water throughout the day to stay hydrated, which can helpregulate body temperature and reduce the intensity of hot flashes.
Avoid Caffeine and Alcohol: These can cause dehydration and may trigger hot flashes in some individuals.
6:Nutrition
Variety: Ensure a balanced intake of vegetables, fruits, whole grains, lean proteins, and healthy fats.
Include Healthy Fats:
- Omega-3 Fatty Acids: Found in fatty fish (like salmon, mackerel), flaxseeds, chia seeds, and walnuts. Omega-3s can help reduce inflammation and may ease hot flash symptoms.
- Monounsaturated Fats: Found in avocados, olive oil, and nuts, these fats are beneficial for heart health and may help manage hot flashes.
Limit Spicy Foods:
- Avoidance: Spicy foods can trigger hot flashes in some people by increasing body temperature. Limiting or avoiding these foods may help manage symptoms.
7:Hormone Replacement Therapy (HRT):
- HRT can be an effective treatment for reducing hot flashes, especially in women who experience severe symptoms. However, it’s important to discuss the risks and benefits and if it fits with you and you are interested in the option.
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