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?