Hormonal changes caused by declining estrogen levels in mid-life are responsible for a whole festival of physical and emotional changes, including hot flashes, changes in sleep,  body composition changes, dry skin, and mood swings to name a few. But here’s a bit of tasty news: By eating foods that help with hot flashes and other menopause symptoms (as well as adding a personal care system like Gennev), you might be able to avoid or reduce the severity of hot flashes.

Here's What To Eat To Lessen Hot Flashes And Other Menopause Symptoms

Nuts and seeds to combat dry skin. Big-time almond lovers that we are, we’re thrilled almonds made this list. These foods provide healthy fats, protein, vitamin E, zinc, and fiber. The unsaturated fats in nuts and seeds can help retain the skin’s natural oils. Be sure to drink plenty of water to combat drier skin as well. Nuts and seeds are pretty densely caloric so be mindful of the portion size.

Dark leafy greens and the right fruits for better bones. Leafy greens like kale, collards, Bok choy, broccoli, spinach, and romaine lettuce are rich sources of readily absorbed calcium and Vitamin K. With the natural bone loss in menopause, it’s important to get enough calcium through the diet and/or with supplementation as needed (especially if you don’t consume regular dairy products which are high in calcium). Also magnesium, potassium and even boron are good soldiers in the fight against osteoporosis, so pile on the apples, pears, grapes, dates, and raisins.

Omega-3s to ease vaginal dryness. Flaxseed, olive oil, and some fish contain these healthy fats, so, eating more of these foods may help relieve the dryness and thinning of vaginal walls that can make everyday activities and sex painful. We also recommend adding lubricants and moisturizers like the Gennev moisture system to soothe symptoms.

Phytoestrogens to ward off hot flashes and other symptoms. Did you know soybeans have estrogen? Well, have you ever seen tofu having a hot flash? Gennev Dietitians suggest bumping up consumption of tofu, tempeh, miso, and other soy-based products as well as other phytoestrogen-containing foods like pumpkin seeds, sesame seeds, and sunflower seeds, celery, rhubarb, and green beans. Because these foods contain estrogenic compounds, they can relieve some of the symptoms caused by estrogen decline.  

Protein–natural aging and estrogen decline causes a decrease in lean body mass (muscle loss) and protein is needed to maintain or grow that mass (together with exercise-specifically strength training). Gennev Dietitians suggest including either lean animal or plant-based protein to most meals and snacks to support maintaining muscle and helping with satiety, or feeling full.  

Cool off those hot flashes starting now! Our Registered Dietitian Nutritionists are trained to support you in menopause. They will create a personalized nutrition and wellness plan to help relieve your symptoms, so you can thrive starting now.

Avoid These Foods to Help With Hot Flashes & Other Menopause Symptoms

During menopause, some foods are probably best avoided, or at least minimized, as they can make symptoms worse.  

Coffee, caffeine, alcohol, chocolate, the spicy stuff. We know—add in a movie with Ryan Reynolds in it, and that sounds like a terrific Friday night. But while hot flashes are a problem, spicy foods, can all trigger a rise in body temperature. And you may not be sleeping all that well right now, so reducing caffeine could help that too. Ryan Reynolds movies, however, are not only OK but downright encouraged. Every woman’s body is unique and will have different food triggers so this may take some experimenting.

Sugar. If you find you’re tired a lot, the rises and dips in energy may be partly due to too much sugar in your diet. Fruit naturally contains sugar, but the water and fiber that go with it can help regulate your body’s absorption of sugar, so when you’re jonesing for something sweet, opt for a handful of frozen grapes or a really good peach instead. Since many women find it harder to maintain their weight when estrogen levels decline, ditching the donuts can have add-on (or don’t add on, in this case) benefits.

White carbs. The more processed the food, the easier it is for your body to process the calories from it. That’s why Dietitians recommend whole grain versions of your favorite carbohydrates. You’ll feel fuller longer and get more nutrition from whole grains like brown rice and whole-grain bread or whole wheat pasta.

Hot flashes just won't quit? Speak with a Gennev menopause specialist who can help you manage your hot flashes with proven lifestyle strategies, as well as medical treatments including HRT and non-hormonal medications like Veozah.

The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev's telemedicine doctors before beginning any new treatment or therapy.


Gennev Staff

July 23, 2016

Medically Reviewed By

Monika Jacobson

Registered Dietitian Nutritionist

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