Do you get hot flashes? Are they mostly at night? Do they set the bed on fire (but not in that way)? Let’s get you some solutions! These Foods To Reduce Night Time Hot Flashes will help you get some much-needed rest.
Foods to Reduce Night Time Hot Flashes
Hot flashes can be miserable and are just a part of getting older. While you may not be able to get rid of them completely, by adding a few foods to your diet, you can reduce them occurring at night.
What causes hot flashes?
As you can imagine, it’s all about hormonal balance (or imbalance). During the menstruating years, your estrogen allows for your ovaries to respond when “luteinizing hormone” (LH) says to release those eggs every month. When it gets to the point where your estrogen levels start dropping (i.e., perimenopause), those ovaries start to ignore the LH.
And guess what your body’s response to this is? It releases adrenaline! This causes your body to heat up for a few minutes until it cools itself back down.
What triggers hot flashes?
You may have already identified some of the triggers of your hot flashes. Perhaps they’re related to the food and drinks you consume (e.g., coffee, spicy foods, sugar, citrus fruit, large meals).
Maybe they’re related to lifestyle factors (e.g., stress, alcohol, smoking, certain medications, or intense exercise).
Or maybe they get worse as your weight slowly climbs (higher BMI)? Did you know that some menopausal women who lost weight were able to eliminate their hot flashes? Win-win!
Let’s reduce those hot flash triggers naturally, shall we? These foods to reduce night time hot flashes may not completely stop them, but it’s so much better than meds if you can avoid them.
Flax contains a “phytoestrogen” named “lignan.” Phyto (plant) estrogens are thought to help our bodies better balance hormones by mimicking them and binding to certain hormone receptors. Flax also contains fiber and omega-3 essential fatty acids. Both are powerhouses for better gut and heart health, additional benefit!
But here’s where it gets interesting. One study looked at thousands of women who experienced at least 14 hot flashes per week. Researchers had them add four tablespoons of flax meal to their day. Yes, just four tablespoons.
After 6 weeks, the number of hot flashes they had dropped in half, and the intensity of those hot flashes dropped by more than half! Scientists think that’s due mostly to the lignan content of flax seeds. That’s some super-food!
It’s also pretty easy to increase your intake of flax. You can add one or two tablespoons into your smoothie or sprinkle it on just about anything (breakfast, salad, nut butters, etc.). Not to mention how easy it is to add to your baking. (Hint, see recipe below).
Pro Tip: Flax seeds should be ground up in order to get most of their benefits because much of the healthy compounds in them are securely stored beneath the hard outer shell. They are, for sure, a tremendous must-have when it comes to foods to reduce night time hot flashes.
I realize a lot of people are eating low carb or not munching on grains at all. That’s completely fine, but when you are fighting hot flashes, you may need to eat a few more whole grains. Plus, you will get some needed nutrients too! Enjoy some quinoa, barley, brown rice, and whole wheat bread are a few ideas.
OK, maybe this is more of a “drink” than food, but hear me out. When you get hot flashes, you’re losing more water than you normally would. Similarly to when you exercise.
Make sure you replace those critical fluids by drinking enough water. A good habit is to make sure that you don’t get to the point of feeling overly thirsty by keeping a bottle, glass, or cup beside you all day long for frequent sips. Water is definitely something to add (or increase) to your daily intake when you’re experiencing hot flashes.
Eating healthy fats has many benefits, and you especially need lots of omega-3 fatty acids. I already mentioned this when talking about flax, but you should be getting it from other ways too. Salmon, mackerel, and anchovies should also be added to your diet.
Eating those foods and other healthy fats will help you have much less intense night hot flashes. Unfortunately, they don’t stop them altogether, but they are a step in the right direction.
I hope you will be feeling better after reading about these foods to reduce night time hot flashes. Hang in there; eventually, they will go away, and you will be sleeping normal again. In the meantime, these options are going to be helpful.
Don’t forget to look at these other healthy ideas that you can benefit from:
- Best Fitbit For Tracking Sleep
- Best Exercises That Don’t Include Running
- Are Super Foods Really Super