7 Food Sources That Will Reduce Your Hot Flushes
If you suffer from hot flushes, you’re not alone. In fact, around 80% of women going through menopause will experience them at some point. But there’s no need to suffer in silence – there are plenty of things you can do to help ease the symptoms.
One simple change you can make is to your diet. Here are 7 vegan foods that may help reduce hot flushes:
1. Soya milk
Soya milk is a good source of phytoestrogens, plant-based hormones that can help regulate your own hormone levels. This may in turn help reduce hot flushes.
2. Flaxseeds
Flaxseeds are also a good source of phytoestrogens. They also contain lignans, another type of plant hormone, which can further help regulate your hormones.
3. Tofu
Tofu is another food that’s high in phytoestrogens. It’s a versatile ingredient that can be used in all sorts of dishes, so it’s easy to incorporate into your diet.
4. Tempeh
Tempeh is a fermented form of soya beans and is therefore a good source of phytoestrogens. They also contain lignans, which can help reduce the risk of breast cancer.
5. Lentils
Lentils are a great vegan source of protein and fibre. They’re also a good source of iron, which can help to prevent anaemia – a condition that can make hot flushes worse.
6. Chickpeas
Chickpeas are another good source of protein and fibre. They also contain magnesium, which can help to relax your muscles and ease any tension that may be contributing to your hot flushes.
7. Sesame seeds
Sesame seeds are a good source of magnesium, which as we mentioned can help to relax your muscles. They’re also high in calcium, another mineral that can ease muscle tension and reduce hot flushes.
There are plenty of other vegan foods that can help reduce hot flushes too, so experiment and see what works for you. With a little trial and error, you’re sure to find a combination that helps ease your symptoms and makes menopause that little bit more bearable.
TOP TIP
Exercise has been shown to be effective in reducing hot flushes in menopausal women. A recent study showed that just 30 minutes of moderate exercise (such as walking) per day reduced the number of hot flushes experienced by participants by half.
So if you’re struggling with hot flushes, try adding some exercise into your daily routine. Along with a clean-living diet full of flush-reducing foods such as soya and seeds exercise could make a big difference to your quality of life!
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