Menopause is defined as the point at which menstruation has stopped for a full year, typically occurring between the ages of 45 and 52. During this transition, the ovaries stop producing eggs and estrogen, leading to various symptoms associated with estrogen withdrawal. These symptoms can include hot flashes, flushing, memory issues, decreased libido, insomnia, joint pain, vaginal dryness, headaches, and heart palpitations. Women experience these symptoms to varying degrees, and their severity can be exacerbated by an unhealthy diet.
Hot flashes are a common and uncomfortable symptom of menopause. As estrogen levels fluctuate, blood vessels constrict and dilate. These changes can lead to sudden surges of blood, and combined with estrogen’s role in regulating body temperature, they result in feelings of intense 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 several strategies that can assist in managing blood flow. Consuming a variety of fruits and vegetables is crucial, as fiber plays a key role in stabilizing this process. The Mediterranean diet has also shown benefits for some women; it emphasizes a diet rich in fruits, vegetables, nuts, beans, and whole grains, along with moderate amounts of dairy, eggs, poultry, and seafood. This diet is not only high in fiber, but it also contains lower levels of saturated fats, which can trigger hot flashes.
Phytoestrogens for hot flashes?
Phytoestrogens, found in certain plant foods, resemble estrogen in both structure and function. They are present in many foods, including soy and other legumes, flaxseeds, dried fruits, and cruciferous vegetables. Research on their effectiveness is mixed; some studies suggest they may reduce hot flashes, while others do not find significant benefits. Nevertheless, they offer various other health benefits, so regularly incorporating them into your diet can be advantageous for your overall well-being and might help alleviate hot flashes. Furthermore, contrary to some earlier beliefs, recent studies indicate that soy does not increase the risk of breast cancer, so feel free to enjoy!
Click here to discover more about the amazing benefits of soy!
Consider Avoiding…
Certain foods may trigger hot flashes. Studies indicate that caffeine, spicy foods, and alcohol are linked to an exacerbation of menopausal symptoms, including hot flashes. Since individual reactions to triggers can vary, consider reducing these items one at a time to determine what alleviates the frequency and intensity 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 stress and ensuring we provide our bodies with good nutrition, we can make menopause a smoother transition to the next phase of living a healthy and happy life.
Interested to learn more? Check out this article from the Journal of Evidence-Based Integrative Medicine.