In an instant perspiration appears to run down along the ears, soaking the back of the neck and hairline. With little exercise and no apparent instigation, hot flashes increase body temperature, redden the cheeks, and soak the hair and neck. For approximately 70 percent of women, this uncomfortable and embarrassing symptom of menopause may result from diet and lifestyle.

At the onset of menopause a variety of hormones, fluctuate severely. Estrogen, progesterone, and testosterone, cause chemical disruption resulting in hot flashes. Medical professionals once believed that hormones replacement therapy was a panacea for symptom healing. However, later research determined that synthetic hormones came with serious side effects.

Diet and Lifestyle

Although it may seem absurd that simply eating and exercising can affect menopause symptoms, it is true. Foods rich in soy, protein, vitamins, and minerals increase the body’s ability to fight the effects of hormone imbalances. Excess intake of caffeine, sugar, or alcohol for menopausal women can create hot flashes and symptoms of anxiety.

Eating foods such as soy, rice, potatoes, yams, and apples increase the pituitary and endocrine glands’ ability to produce stores of estrogen that balance the body’s temperature and decrease stress hormones that produce anxiety. Caffeinated soft drinks, some spicy foods and smoking, can all produce symptoms of hot flashes, night sweats, and anxiety.

Anxiety is a common symptom of menopause. With a powerful sense of worry, unease, or trepidation anxiety can be intense and frightening. Women during the onset of menopause between the ages of 45 and 55 may be plagued with anxiety. This symptom can increase feelings of obsessive worry, unprovoked fears and often accompanies hot flashes. When anxiety strikes and lasts beyond an upsetting or frightening event it may be a symptom of menopause. Night sweats or hot flashes with anxiety are also likely a symptom of menopause.

Lifestyle

A little worry before a significant event or excitement with new prospects or adventures are healthy. However, constant stress causes headaches migraines weight gain and high blood pressure just to name a few. Reducing stress through yoga, meditation, massage, exercise and healthy eating can recharge the body, diminish hot flashes, and reduce anxiety. Exercise that includes long walks, bicycling, swimming, or cleaning the garage all produces endorphins that decrease anxiety. Exercise also balances the body’s temperature range, decreasing hot flashes. Swimming is a terrific way to decrease body temperature as well as invigorating showers.

Weight Loss and Hot Flashes

Weight loss seems to help everything. As women enter menopause, however, weight loss can be a difficult undertaking. With fluctuating hormones, the best approach to weight loss is small changes. Increasing fruits, vegetables, and legumes in meals and eating additional small meals throughout the day may make a difference. Parking the car farther from the door, walking up several flights of stairs instead of riding the elevator, and taking a short walks during the lunch hour will reduce stress and increase metabolism. Hot flashes, perspiration and anxiety impact women with higher body mass indexes, because stress hormones hide in fatty tissue.

Menopause around the World

Women in other countries find that soybeans and legumes in general control hot flashes. Estrogen compounds found in legumes reduce many symptoms of menopause. In Japan, women eat approximately 24 pounds of soy each year compared to western women who eat approximately five pounds of soy yearly. Soy is low in fat, high in nutrients and is abundant in yams, apples and legumes, edemame or soybeans. Other women who eat high levels of fish, fruits, vegetables, and dairy products, as well as protein, calcium, and omega-3 fatty acid, enriched foods report few symptoms of menopause.

Can hot flashes occur during period? learn the connection between hot flashes and early menopause.