Menopause is the day that menstruation has stopped for 365 days. Often occurring between the ages of 45 and 52, menopause is when the ovaries stop producing eggs and estrogen. When this happens, it is common to experience symptoms of estrogen withdrawal. This can include hot flashes and flushing, poor memory and concentration, loss of libido, insomnia, joint pains, vaginal dryness, headaches and heart palpitations. Women experience these symptoms at different levels, and they are made worse when we don’t eat a healthy diet.
Hot flashes are a very common and irritating symptom of menopause. As estrogen goes up and down, blood vessels constrict or dilate. As the blood vessels fluctuate it’s very possible to experience surges of blood. That, along with the role that estrogen plays in regulating our body temperature, is what causes us to feel the heat.
The peri-menopause symptoms can be managed by making lifestyle changes. Think of the symptoms as your body’s way of crying out for love, help, and attention.
Tanith Lee
Fortunately, there are things that can help. Eating plenty of fruits and vegetables will help normalize the blood flow, as fiber helps to stabilize this process. The Mediterranean diet has also been found to help some women. Those following this diet eat a large amount of fruits, vegetables, nuts, beans and whole grains and a moderate amount of dairy, eggs and poultry and seafood. In addition to being high in fiber, this diet is also beneficial because of the lower level of saturated fats which can be a trigger for hot flashes.
Phytoestrogens for hot flashes?
Phytoestrogens, found in some plant foods, are like estrogen in both structure and function. They are in many foods such as soy and other legumes, flaxseeds, dried fruit and cruciferous vegetables. Research is mixed with some studies showing a benefit to reducing hot flashes and others not. While more research is needed, they are beneficial in many other ways, so regularly including them in your diet will not only be good for your overall health but may also reduce your hot flashes. Also, despite some earlier beliefs, studies have shown that soy does not increase the risk of breast cancer, so eat up!
Click here to learn more about the wonderful benefits of soy!
Consider Avoiding…
Certain foods appear to trigger hot flashes. Studies have shown that caffeine, spicy foods and alcohol have been associated with a worsening of menopausal symptoms, including hot flashes. Each person reacts to different triggers, so try reducing these one at a time to find what helps to reduce the frequency and severity of your hot flashes.
Stress must be mentioned when talking about menopausal symptoms. By managing our stress and supporting our adrenals, we allow the adrenals to provide some estrogen by converting adrenal androgens to estrogen, ultimately helping to reduce the symptoms of menopause. By incorporating mindfulness practices like yoga and meditation, we can develop acceptance of the present moment leading away from feeling anxious and stressed and towards a healthier state of being.
Going through menopause is a natural part of life. By reducing our stress along with making sure we are providing our body with good nutrition, we can allow menopause to be a smoother transition to our next phase living a healthier and happier life.
Happy Eating!
Interested to learn more? Check out this article from the Journal of Evidence-Based Integrative Medicine.