5 nutrition tips that help
Hot flashes can strike at the worst moments- mid-presentations, during dinners, or just as you’re trying to sleep. While every woman’s body is different, these five nutritional strategies can make a difference.
- Balance your blood sugar
Spikes and crashes can trigger hot flashes. Aim for steady meals with protein, healthy fats, and complex
🍽️Try on: oats with almond butter, or lentil salad with avocado
- Limit caffeine and Alcohol
Both can be common triggers. Try reducing them gradually to see if symptoms improve.
☕ Swap for: herbal teas, like sage or peppermint
- Hydrate strategically
Sipping cool water throughout the day helps regulate temperature and energy.
💧 Add slices of cucumber or mint for a soothing boost
- Include phytoestogens daily
As in perimenopause, flaxseeds, soy and legumes may help buffer estrogen fluctuations.
- Watch spicy foods (for some)
Chili peppers and hot spices may intensify hot flashes in sensitive individuals.
Bonus tip: Keep a symptom journal to find your unique patterns. What works for one woman may not work for another- but with awareness, you can take back control.