The Best Foods, Drinks, and Natural Remedies for Menopause

hot flash

I'll start off this article by stating that I am not a woman but I've been around enough to know that hot flashes suck. This is especially true for us Floridians in the summer, who already have to deal with 100+ degree, humid weather year-round.

Fortunately, there are some non-medicinal ways that science has uncovered to provide relief for hot flashes. The delicious foods on my list provide a natural remedy for hot flashes that should help you keep cooler.

Foods that help with hot flashes

  • Flaxseeds and flaxseed oil

  • Soy products (tofu, tempeh, soy milk)

  • Whole grains (quinoa, barley, oats)

  • Broccoli

  • Yams

  • Spinach

  • Salmon

  • Strawberries

  • Blueberries

  • Walnuts

  • Almonds

  • Sunflower seeds

  • Green tea

  • Black cohosh

  • Evening primrose oil

  • Dong quai

  • Vitamin E-rich foods (avocado, almonds, spinach)

  • Dark chocolate (in moderation)

  • Bananas

  • Magnesium-rich foods (spinach, pumpkin seeds, almonds)

  • Chickpeas

  • Watermelon

  • Kale

  • Oranges

  • Asparagus

  • Beans (black beans, kidney beans)

  • Lean meats

  • Turkey

  • Yogurt

  • Chia seeds

  • Apples

  • Cucumbers

  • Carrots

  • Brussels sprouts

  • Beets

  • Eggs

  • Sardines

  • Mackerel

  • Olive oil

  • Coconut oil

  • Tomatoes

  • Zucchini

  • Artichokes

  • Pomegranates

  • Kiwifruit

  • Cherries

  • Grapes

  • Watercress

  • Seaweed

  • Fermented foods (sauerkraut, kimchi)

The above foods are great for keeping hot flashes at bay. However, this list of tasty but hot flash-inducing foods below should probably be avoided.

Foods that Cause Hot Flashes

  • Spicy foods

  • Caffeine (e.g., coffee, certain teas, chocolate)

  • Alcohol

  • Sugary foods and drinks

  • Processed foods

  • Fried foods

  • High-sodium foods

  • Hot drinks

  • Red wine

  • Certain cheeses

  • Preservatives and additives

  • Processed meats (e.g., bacon, sausages)

  • Foods high in trans fats

  • Sodas and carbonated beverages

  • Refined carbohydrates

  • Foods with MSG (monosodium glutamate)

  • Foods high in histamines

  • Fatty meats

  • Large meals, especially before bedtime

  • Artificial sweeteners - like the dreaded aspartame

  • Nicotine (if consumed as part of a food product)

  • Excessive dark chocolate

  • Overly sweet pastries and desserts

  • Foods high in tyramine (e.g., aged cheeses, fermented foods)

  • Some packaged soups (due to high sodium and MSG)

  • Fast food

  • Foods containing sulfites

  • Tomato sauces

  • Foods high in phytoestrogens (for some women)

  • Excessively greasy foods

  • Diet sodas

  • White bread

  • White pasta

  • Food and drinks high in tannins

  • Very sour foods

  • Heavy creams and rich sauces

  • Over-fermented foods

  • Some vinegars

  • Certain spicy herbs and seasonings

  • Excessive protein consumption in one meal

  • Excessive dairy (for some women)

  • Foods that cause individual allergies or intolerances

  • Foods high in synthetic hormones or pesticides

  • Too much red meat

  • Highly acidic foods

  • Excessive intake of certain teas (e.g., black tea)

  • Energy drinks

  • Certain bottled fruit juices

Disclaimer: As stated earlier, I am not a woman, nor am I a doctor so please consult with a real doctor before changing your diet to manage your hot flashes.

In addition to food and drink, certain activities have been known to make hot flashes for bearable. Here are 30 of the best ones I could find.

Activities to Prevent Hot Flashes

  • Deep breathing exercises

  • Regular aerobic exercise (like walking or swimming)

  • Yoga

  • Meditation

  • Progressive muscle relaxation

  • Keeping the living/working environment cool

  • Acupuncture

  • Tai Chi

  • Wearing light, breathable clothing

  • Having a cool shower or bath

  • Drinking cold water

  • Using a handheld fan

  • Applying a cool compress to the forehead or neck

  • Maintaining a healthy weight

  • Avoiding known dietary triggers

  • Reducing stress through mindfulness practices

  • Getting adequate sleep

  • Limiting caffeine and alcohol intake

  • Keeping a symptom diary to identify triggers

  • Attending support groups or therapy for emotional support

  • Engaging in hobbies to distract and relax

  • Trying herbal remedies (with a physician's guidance)

  • Drinking herbal teas known for cooling properties

  • Engaging in water-based exercises

  • Using cooling products, like cooling pillows or mats

  • Staying hydrated

  • Practicing good sleep hygiene

  • Avoiding tight clothing

  • Limiting spicy foods if they are a trigger

  • Taking regular breaks during the day to relax and cool down

Hot flashes aren't going away anytime soon. In fact, with rising temperatures and record heat waves, they are likely only to get worse. By sticking to this article's techniques, foods, and drinks, you can combat hot flashes' ridiculously uncomfortable side effects year-round.

Matt Irving is the CEO of Super Easy Tech, LLC.
Matt is the founder of Fueling Food, Make It Super Easy, and Super Easy CRM. He is a beast of a software engineer, blogger, and gamer. Feel free to connect on any of the platforms listed below.

Posted by: Matt Irving on 08/21/2023


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