Menopause is one of the completely natural and inevitable cycles of a woman’s life. Societally, menopause has been made to sound daunting and for many women it is—a true marker of change and aging.
We want to dissect that narrative a little bit, because menopause can mean so much more:
- Freely enjoy sex without risk of pregnancy
- No more menstruation
- No more PMS symptoms
- A renewed focus on personal & health goals
Menopause can be a time of struggle and yet, at the same time, liberation. In order to transition into this new stage of life more smoothly, it’s important to learn how best to manage its symptoms.
Hot flashes are one of the most iconic menopausal symptoms, and also one of the simplest to treat. And what better way to deal with this symptom than with food? Better yet—comfort food. Before we get into some comforting-yet-healthy recipes, let’s discuss what happens in the body during menopause, and how food can be used as a tool to alleviate hot flashes.
What is menopause?
Menopause is a stage in every woman’s lifetime where she can no longer naturally reproduce. Her ovaries will stop releasing eggs for fertilization, which means she'll stop receiving her period every month. Menopause is officially marked by 12 consecutive months without a period.
What happens to a woman’s body during menopause?
Menopause triggers a slowed production of hormones like estrogen and progesterone. These dramatic hormonal changes can show up as many different symptoms, such as vaginal dryness, insomnia, difficulty sleeping, changes in mood, anxiety, depression, hot flashes and night sweats.
Menopausal symptoms can disturb how someone functions in their daily life personally, professionally, and socially—which is why it’s so integral to their sense of fulfillment and comfort to manage those symptoms in every way possible.
To get ahead of the sudden drops in estrogen, and help maintain the body’s internal harmony, it’s important to know which foods will support a smoother transition.
Foods to avoid during menopause
These are foods that can trigger hot flashes and should either be removed from the diet or consumed in smaller quantities, based on the severity of your symptoms and your health goals.
Spicy food
Spicy foods can raise the body’s core temperature which can provoke a hot flash.
Alcohol
Alcohol can raise the body’s internal temperature and also disturb the sleep cycle, which is central to recovering and balancing the body’s homeostasis during menopause.
Ultra-processed foods
Foods with lots of processed fats, additives, and sugars can contribute to hormone imbalances and blood sugar drops.
Caffeine
Beverages or foods containing caffeine can overstimulate the nervous system and raise the body’s temperature which can, in turn, activate a hot flash.
Help reduce hot flashes with food
The key here is balance! As the body goes through inflammatory hormone changes, it’s important to understand which foods help to best neutralize and stabilize those changes.
Soy products
Tofu, tempeh, edamame, and soy milk contain plant-based “phytoestrogens” that can mimic estrogen in the body. As women continue to experience menopause, their natural estrogen levels drop, which is why digesting foods that can replenish the estrogen supply is central to preventing and lessening symptoms like hot flashes.
Flaxseeds
Lignans, which are found in flaxseeds, are also estrogen-like in nature and can help restore the body’s hormone drain.
Whole Grains
Slow-burning foods such as oatmeal, brown rice, barley, quinoa, buckwheat, and whole wheat breads will provide a steady release of energy and also keep blood sugars level which is essential to preventing hot flashes.
Omega 3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties which have been shown to help reduce the severity of hot flashes. Prioritize proteins and foods that are packed with omega 3s like salmon, mackerel, anchovies, sardines, avocados, hemp seeds, and chia seeds.
Legumes
Sudden drops in blood sugar levels can exacerbate hot flashes. Beans, peas, chickpeas, and lentils are nutrient-dense and contain lots of fiber and protein, which help regulate those blood sugar and energy levels.
Cooling Foods
Diving into foods like cucumber, radish, carrots, lettuce, watermelon, apple—practically any cold, raw veggie or fruit—can immediately lower the body’s core temperature. Additionally, these foods help with hydration, another key component in body temperature regulation.
Comfort food recipes that can help reduce hot flashes
Cauliflower Mac n Cheese
Indulging in this old faithful is always a good idea. This version of Mac & Cheese is much better equipped to manage inflammation.
Chocolate Chia Seed Pudding
A new, healthy diet is a great excuse to start making chia seed pudding. This super simple recipe is cooling, delicious, and full of omega-3s.
Black Bean-Stuffed Sweet Potato
This healthy spin-off of a baked potato is packed with way more protein, nutrients, and flavor.
Marry Me Tofu
A decadent, sun-dried tomato and parmesan tofu dish is the ultimate health-focused comfort food.
Tea Leaf Salad
This traditional Burmese salad is packed with antioxidants, protein, and cooling foods—and super tasty.
Silken Chocolate Tofu Pudding
Is a dessert really considered a dessert if it’s healthy? Transform any block of tofu into a delectable, smooth, and creamy chocolate pudding.
