Foods that worsen hot flashes and night sweats

Menopause is a natural condition, but it can certainly cause discomfort. Hot flashes, night sweats, weight gain and mood changes are common side-effects. 

As women age, reproductive hormone levels naturally start declining as the ovaries make less estrogen and progesterone. These are the hormones that regulate menstruation. This process usually starts as women reach their 30s. When women reach their 40s, menstrual periods can fluctuate either longer, shorter, heavier or lighter until they eventually stop.

Hot flashes and night sweats

As the body goes through its hormonal changes, hot flashes start to become frequent and pesky visitors. These are usually worse at night but could strike at any time. Even if you’re wearing just a single layer, you may feel like you’re burning up as your body is constantly warm. 

The warmth can start from your face, causing your skin to feel flushed and redden and then spread to the rest of your body. With night sweats, you could be hot and cold throughout the night which is very disruptive to your sleep as well. 

Hot flashes can last a few minutes or come and go in spurts. How often hot flashes occur varies amongst women, but most report having hot flashes daily, and could last for years. 

Food culprits

Certain foods can exacerbate hot flashes and night sweats. The key here is to try and normalise blood flow, while getting a good dose of vitamins and minerals. 

Processed foods

We know that sugar can quickly cause spikes and drops in blood sugar levels, and it can also bring on a hot flash. 

From a study published in the Journal of Obstetric, Gynecologic & Neonatal Nursing, “Our evidence indicates that hot flash frequency is suppressed after eating, while hot flashes are experienced when blood glucose falls between meals.” It stands to reason as processed foods quickly turn to sugar in your system and the more sugar you take in, the quicker these rises and drops come on. Try to limit white bread, cakes, sweets and biscuits.

Caffeine 

Sugary drinks, coffee and other caffeinated beverages are not your friends during menopause. A study published in the journal Menopause reported that caffeine can worsen hot flashes and night sweats, so limiting coffee/tea may help manage severe hot flashes and night sweats.

Alcohol

Bad news for those who enjoy a glass of wine at the end of the day. There’s some evidence to suggest that red wine might trigger hot flashes – especially if it’s before bedtime. This could have something to do with the alcohol causing dilation of blood vessels. If you are experiencing hectic hot flashes, it’s worth cutting out alcohol for a while. 

Spicy foods

It sounds like a logical conclusion: avoid hot and spicy foods to prevent hot flashes and sweats. Also, many spicy dishes often contain lots of salt which can further lead to bloating and dehydration. Go easy on the peppery, chilli dishes and aim to get flavour from herbs instead. While you’re at it, fill up on green veggies, high-quality protein and dairy products. 

Tip

Try not to get into a regular “hangry” state where you’re starving and thus end up becoming very angry. When you're hungry, your blood sugar drops and your adrenaline goes up, which can trigger a hot flash. Don’t forget to stay hydrated! 

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.