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A Plant-Based Diet May Reduce Hot Flashes in Menopausal Women

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Hot flashes are one of menopause’s many unpleasant symptoms. They occur due to a widespread dilation of blood vessels that causes your skin temperature to increase. They may occur at night, manifesting as night sweats.

80% of women who go through menopause will experience hot flashes. They are not fun to deal with, but with the right lifestyle changes, they can be reduced. For example, experts are saying that a plant-based diet may decrease hot flashes symptoms.

Why Do Hot Flashes Happen?

When a woman goes through menopause, her estrogen levels plummet. Communication between estrogen receptors and brain neurons is disrupted. The hypothalamus, which controls thermoregulatory centers in the brain, is unable to keep the body at a constant temperature.

The disruption also alters serotonin and dopamine levels in the body affecting mood. It can cause inflammation which increases the risk of heart-related conditions.

Hot flashes typically last one to five minutes, but they can go on for as long as an hour. They may be worse in people who first enter menopause. They will become less frequent and severe over time. However, women can experience them for up to seven years.

Can a Plant-Based Diet Reduce Hot Flashes?

Hot flashes are not easy to deal with, but they are manageable. A recent study published in the Menopause Journal reveals that a plant-based, whole-food diet may reduce hot flashes by up to 88%.

However, the study was limited in scope. It did not consider women who underwent premature menopause due to surgery. These women are at a high risk of experiencing cardiovascular issues due to their condition.

The study also looked at women who experienced two or more hot flashes a day which is considered mild. It did not consider women with more severe symptoms.

It also involved putting the women on a strict vegan diet for 12 weeks. Researchers guess that the average woman wouldn’t be able to stick to such a strict diet for a prolonged amount of time.

Which Foods Should You Eat to Reduce Hot Flashes?

The foods the women in the study ate included:

  • Soy products; Soy contains phytoestrogens that can mimic the effects of estrogen in the body and reduce menopause symptoms.  
  • Whole grains: Whole grain high-fiber foods help control weight gain due to hormonal changes during menopause.
  • Healthy Fats: Healthy fats help you feel fuller longer making them helpful in reducing weight gain.
  • Fruits and Vegetables: Fruits and vegetables lower menopause-related inflammation and they are beneficial to heart health.
  • Flax Seeds: Flax seeds are a good source of phytonutrients, a precursor to phytoestrogens. One study showed women experiencing mild hot flashes symptoms saw a 50% reduction in frequency and a 57% decrease in the severity of hot flashes after adding 4 tablespoons of flax seed to their daily diet for 6 weeks.
  • Oils and Supplements: Some research finds that herbs such as evening primrose, ginseng, and black cohosh can reduce menopause symptoms.

So, what’s your take on it? Will you be adding plant-based foods to your weekly diet?

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In Health & Fitness

Best Fitness Routines for Menopausal Women

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It’s important to maintain an effective fitness routine throughout your life, but especially when you hit menopause. Once menopause sets in, you will be dealing with additional health concerns that require a specific workout plan. This article will review the issues menopausal women may be facing and the fitness routines that will keep them healthy.

Menopausal Health Concerns

Once you reach menopause, you will be dealing with health and fitness concerns that were not as much of an issue up to now. These include:

• Weight Gain: Women tend to gain weight during and after menopause, particularly around their stomach area. Obesity may also contribute to an increased occurrence of hot flashes. Exercise will help you maintain a healthy weight as you get older.
• Cancer Risk: After menopause, women’s ovaries stop making estrogen. Their main source of estrogen is fat tissue. As a result, fat tissue in the body increases raising the risk of cancer. Working out lowers fat tissue levels to keep you healthy.
• Bone Density Loss: Bone density loss often occurs after menopause making osteoporosis and fractures a common issue. The proper fitness routine will keep bones strong.
• Reduces Risk of Other Diseases: Women are at a higher risk for other ailments such as heart disease and diabetes after menopause occurs. Exercise promotes weight loss and reduces the risk of these diseases.
• Improves Mood: Older adults tend to experience depression. Physical activity boosts serotonin in the brain to improve mood. It also reduces stress and inflammation which contribute to cognitive decline.

What Exercises are Best for Menopausal Women?

It is recommended that menopausal women engage in the following workout routines to maintain optimal health.

• Aerobics: Aerobic activity such as walking, jogging, biking, and swimming are recommended for weight maintenance. If you are a beginner, start with 10 minutes of aerobics a day and work your way up gradually.
• Strength Training: Strength training reduces body fat and keeps bones and muscles strong. Weight machines, hand-held weights and resistance bands are recommended strength training options. Start out doing 12 repetitions until your muscles get tired. Gradually increase your weight, resistance level, or number of reps to continue challenging your body.
• Stretching: Stretching is a great way to maintain and improve flexibility. It’s best to stretch after a workout when your muscles are already warmed up.
• Stability and Balance: Stability and balance exercises are important as you get older because they reduce the risk of falls. You can improve balance by doing something as simple as standing on one foot. Tai chi, Pilates and yoga can also be effective.

Once you get up to speed, your regular routine should include moderate aerobic activity for at least 150 minutes week or vigorous aerobic activity for at least 75 minutes a week. Strength training should be done at least twice a week.

Menopause comes with its share of health risks. But with the right routine, you can optimize fitness levels and stay healthy and happy. What activities do you like to include in your fitness regimen?

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