Nearly 80% of postmenopausal women suffer from hot flashes, according to Santé Publique France. These episodes, often unpredictable, result in a sudden rise in heat, accompanied by redness on the face, neck and sometimes excessive sweating. They can last from a few seconds to several minutes and repeat several times a day… or even at night!
But where do these unpleasant heat waves come from? They are mainly due to the drop in estrogen during menopause. This hormonal imbalance disrupts the body’s natural thermostat, triggering unwanted heat peaks. However, certain foods can help mitigate the effects.
Flax seeds
Why consume flax seeds?
If flax seeds are often recommended during menopause, it is thanks to their richness in phytoestrogens, and more precisely in lignans. These plant compounds have a structure similar to estrogens produced by the body, the production of which drops sharply with menopause. Thanks to their action, lignans help to partially compensate for this hormonal imbalance, which helps reduce symptoms, particularly hot flashes.
A study published in the scientific journal Climacteric has also demonstrated that regularly consuming flax seeds could reduce the frequency and intensity of hot flashes by 50% in certain menopausal women.
But their benefits don’t stop there. Flax seeds are also:
- Rich in fiber: they improve intestinal transit and help prevent constipation, a disorder frequently observed during this period.
- Source of omega-3: these essential fatty acids help protect cardiovascular health, a major issue for postmenopausal women, in whom the risk of heart disease increases with age and hormonal changes.
- Anti-inflammatories: they help soothe joint pain, which can worsen during menopause.
How to integrate flax seeds into your daily life?
To get the most out of flax seeds, you should grind them before consuming them. For what ? Their outer shell is difficult to digest, making it difficult for your body to absorb all of their nutrients. Once ground, they become much more effective and easier to use!
- For breakfast: add 1 to 2 tablespoons of ground flax seeds to your yogurt, cottage cheese or bowl of muesli to start the day right.
- In your smoothies: mix them directly with your favorite fruits or vegetables. They go unnoticed but boost your nutritional intake.
- In your savory dishes: sprinkle it in your soups, salads or even on your steamed vegetables. You can also add it to your bread, cake or muffin batters for a slightly nutty taste.
A little smart advice: store your ground flax seeds in an airtight container in the refrigerator. This helps preserve their nutrients for longer and prevents them from going rancid.
Soy
Isoflavones, the secret of soy
Soy and its derivatives such as tofu, tempeh and soy milk are real stars when it comes to relieving hot flashes linked to menopause. For what ? Their richness in isoflavones, natural compounds also called phytoestrogens, is the key. These molecules imitate the action of estrogen in your body, thus helping to compensate for the hormonal decline responsible for the symptoms of menopause.
Moreover, a meta-analysis published in the journal Menopause revealed that consuming 50 mg of soy isoflavones per day could reduce the frequency of hot flashes by 30 to 50%. A rather effective natural alternative, right?
However, not all soy products are created equal. For better digestion and optimal absorption of isoflavones, it is advisable to favor fermented products, such as tempeh or miso. The fermentation process reduces the presence of anti-nutrients, often responsible for bloating or digestive discomfort.
How to include soy in your meals?
There are a thousand and one ways to integrate soy into your daily life without complicating your life.
- Grilled tofu: add cubes of browned tofu to your salads or stir-fried vegetables. It’s delicious, it packs well, and it’s an excellent source of plant-based protein.
- Smoothie: mix soy milk with fresh fruit (banana, strawberries, mango, etc.) and a spoonful of ground flax seeds. Result ? A nourishing and anti-hot flash drink.
- Wok-style tempeh: fry marinated tempeh with crunchy vegetables and a light soy sauce. Its slightly nutty taste and firm texture easily replace meat.
Gourmet tip: let yourself be inspired by Asian cuisine, where soy has been a staple for centuries. Tofu curry, miso soup, tempeh stir-fry… Vary the pleasures!
Leafy green vegetables
Anti-inflammation green vegetables
Leafy green vegetables, such as spinach, kale and broccoli, play an essential role in managing menopausal symptoms, including hot flashes. Thanks to their richness in vitamins, minerals and antioxidants, they help the body to better adapt to hormonal changes.
Green vegetables are particularly rich in magnesium, an essential mineral during menopause. It helps regulate hormonal activity, promotes muscle relaxation and improves the quality of sleep.
Leafy green vegetables are also packed with antioxidants, like vitamin C and polyphenols, which protect cells against the effects of aging. These nutrients also have anti-inflammatory properties, useful in relieving certain symptoms associated with menopause, such as joint or muscle pain.
Ideas for incorporating more green vegetables into your meals
- Make green smoothies with fresh spinach, an apple and a little ginger for a refreshing boost.
- Incorporate steamed broccoli or kale into your pasta dishes or omelets.
- Add a handful of fresh spinach to your salads or in a sandwich for added crunch and benefits.
Almonds and walnuts
What are the benefits of these oilseeds?
Walnuts, almonds and other oilseeds are essential allies for menopausal women, particularly thanks to their richness in vitamin E and good fats. Not only do these nutrients support your body, but they also help reduce hot flashes.
Vitamin E is known for its antioxidant and anti-inflammatory properties, which help alleviate the unpleasant symptoms of menopause. It acts directly on cell membranes to strengthen their protection against hormonal variations.
Source of omega-3 and omega-6 (the good fats), these oilseeds protect the cardiovascular system, often weakened during menopause. But not only that! These good fats help fight inflammation, improve mood and reduce stress.
How to include nuts and almonds in your diet?
Nothing could be simpler! Carry a small handful (30g) of almonds, walnuts or hazelnuts with you for a small snack. If you’re not a fan of eating them like chips, add them to your salads for some crunch. You can also incorporate them into your desserts, such as natural yogurt or fruit compote.
Choose natural, unsalted and unroasted versions to take full advantage of their benefits.
Hydration: the simple gesture that makes all the difference
Why is drinking so important?
We rarely think about it, but staying hydrated is essential to reduce hot flashes linked to menopause. During these episodes, the body begins to sweat more, which can lead to mild dehydration. Even if it seems trivial, drinking enough water helps you better manage these symptoms on a daily basis. Also, hydration plays an important role on several levels.
- It helps regulate body temperature, thus limiting the intensity of hot flashes.
- It reduces the sensations of skin and vaginal dryness, frequent inconveniences during menopause.
- It also boosts your energy, because dehydration, even slight, can quickly cause fatigue and discomfort.
Adopt good hydration reflexes
No need to drink liters at once, the main thing is to hydrate regularly throughout the day.
- 1.5 liters of water per day: divide your consumption into small sips. Always keep a bottle of water on hand, at the office, in the car or at home.
- Well-being infusions: focus on herbal teas known for their soothing effects, such as sage, which helps regulate hormones, or chamomile, ideal for relaxing.
- Homemade flavored water: to vary the pleasures, add slices of cucumber, a few slices of lemon or mint leaves.
So, there’s no need to revolutionize everything: a few simple adjustments to your meals can make all the difference and help you get through this natural stage of a woman’s life more peacefully.
NAMELY
Among the most common signs of menopause, in addition to hot flashes, we find restless nights, mood swings, intimate dryness and sometimes a few extra pounds. To this are often added joint pain, small memory lapses and urinary problems, all linked to hormonal changes.
