Millions of British women suffer from hot flushes during the menopause, but not many realise that diet can have a lot to do with it. Fortunately, hot flushes do not have to be an inevitable part of menopause. In fact, women in some cultures, namely in Asia, rarely experience discomfort from hot flushes at all. What’s their secret? It could very likely be what’s on their dinner plate.

Research indicates that soya, a significant element in the traditional Japanese diet, may be useful in preventing hot flushes in women. Edible beans, especially soybeans, contain the compounds genistein and daidzein, which have an oestrogen-like effect and help to control hot flushes and night sweats. That may explain why only 7 percent of menopausal Japanese women suffer from hot flushes, as compared to 55 percent of women living in the United States and the United Kingdom.

In the Land of the Rising Sun, hot flushes and night sweats are virtually unheard of. Researchers believe that it has more to do with their traditional diet. Besides providing more vegetable protein and less animal protein than a Western diet, the Japanese is also low in saturated fat and high in soya products such as tofu and miso. These foods are rich in plant compounds known as phytoestrogens, which seem to mimic some of the biological activities of the female hormones.

In addition to soya and other legumes like chickpeas, lentils, kidney beans etc., women can help combat hot flushes by eating more calcium-rich foods, magnesium-rich foods and foods rich in vitamin E — like cold-pressed oils, green leafy vegetables, nuts and almonds, as well as plenty of mineral- and fibre-rich foods, like whole grains and fresh vegetables.

During the menopause, it is also important for women to get plenty of water. Drinking water replaces fluids lost to perspiration during hot flushes and can even prevent or minimise the hot flushes themselves.

Perhaps as important as which foods women should eat to prevent hot flushes are those foods they should avoid. Many foods are thought to contribute to or worsen discomfort from hot flushes. Alcohol, caffeine, excess sugar, refined foods, meat products and spicy foods rank among the top aggravators of severe hot flushes, as well as mood swings. Hot flushes often flare up when women drink wine or coffee, which acidifies the blood and strains the liver. One way to avoid this acidification is to cut down on these beverages and to drink more fresh vegetable juices, which counteract the effect by alkalinising the body.

Certain lifestyle changes can also help ease hot flushes. For example, regular exercise can help alleviate some women’s discomfort. Also, it pays to quit smoking. A recent study at the Baltimore Veterans Affairs Medical Centre found that women who smoke have significantly more hot flushes than non smokers.

The good news here is that if you are a woman going through the menopause, hot flushes are within your control. It may take some diet and lifestyle changes on your part, but you don’t have to suffer through hot flushes and accept them as a “normal” part of that time in your life. You can fight back with food, and, best of all, the foods you eat to help curb hot flushes are so nutrient rich that they will benefit your overall health as well.

This entry was posted on Friday, June 1st, 2007 at 3:45 pm and is filed under Menopause. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.