Hot flashes, or sudden intense waves of heat, are a common and often uncomfortable symptom of menopause. As per researchers from the Nassau University Medical Centre, ‘The onset of hot flashes can be associated with perspiration, heart palpitations, headache, weakness, fatigue, faintness, and anxiety, and they can be triggered by warm environments, hot drinks, or emotional stress.’
While hot flashes are a natural part of this life stage for most women, eating certain foods can exacerbate this uncomfortable symptom and leave you feeling irritated and exhausted.
Spicy Foods
Who hasn’t experienced excessive sweating after indulging in spicy dishes full of hot peppers and chilly? These spices can raise your body temperature and trigger or worsen your hot flashes. The culprit is a compound called capsaicin which is what gives you that tingling sensation of spice. If you're a fan of spice, consider milder options or reduce the amount you consume.
Caffeine
A glass of iced tea, cold coffee, or a can of energy drink may seem like a good option when you are feeling hot, but the caffeine present in them can exacerbate your hot flashes. Caffeine acts as a stimulant that can potentially cause hot flashes. Instead, choose caffeine-free alternatives or limit your caffeine intake to help minimise this effect.
Also Read: How To Know You're Consuming Too Much Caffeine: Possible Side Effects
Sugary Foods
People who sweat a lot or feel too uncomfortable in the heat usually have high blood pressure. High-sugar foods, like candy, pastries, and sugary beverages, can cause your blood sugar to spike and increase your blood pressure, possibly contributing to hot flashes. Choosing complex carbohydrates and natural sugar sources instead can help you stabilise your blood sugar, and feel cooler.
Fatty Foods
Fried foods and processed snacks that are typically high in saturated and trans fats can trigger hormone imbalance. These fluctuations have the potential to intensify hot flashes. Hence looking for healthy fat sources like avocados, nuts, and fatty fish, will help alleviate the burden of hot flashes.
Red Wine
Red wine is a stronger and more bitter-tasting alternative to white wine or rosé. It is a well-known fact that alcohol dilates blood vessels, and hence increases your blood pressure. So the higher the alcohol quantity, the higher will be your blood pressure. Hence, it is advisable to switch from red wine which has a high alcohol content, to white wine or a non-alcoholic beverage. You can also water down your wine with juice, fresh fruit, and ice cubes.
Processed Meats
Processed meats like bacon, sausages, and salami contain preservatives and additives that can trigger hot flashes in some women. Choose leaner, unprocessed protein sources like fresh poultry, fish, and plant-based options to give a rest to your body from the uncomfortable sensations of hot flashes.
Also Read: Study: Red And Processed Meat Linked To Heart Disease
Artificial Sweeteners
Artificial sweeteners, often found in diet sodas, sugar-free products, or bakery goods, disrupt your body's hormonal balance. As was the case with fatty foods, similarly artificial sweeteners can consequentially worsen your hot flashes. Instead, choose small amounts of natural sweeteners like honey or maple syrup.
High-Sodium Foods
Excessive salt can lead to dehydration and increase the frequency of your hot flashes. So avoid processed snacks, canned soups, and fast food, which are loaded with too much salt. Generally, reducing your sodium intake and staying well-hydrated can help alleviate your hot flashes.
In conclusion, while avoiding these trigger foods won't eliminate hot flashes entirely, they can certainly help manage their frequency and intensity when you are going through menopause. Remember that everyone’s body is unique so individual responses vary to different foods and drinks. Hence, it's essential that you pay attention to your body's signals, and consult with a healthcare professional or a registered dietitian who can provide personalised guidance on managing menopause symptoms through dietary choices.