Hot flashes are a very common symptom of menopause, but can be staggeringly frightening when they occur spontaneously and without warning. They occur differently between individual women, varying in frequency, duration and intensity. They also can be caused by many culprits, but many women find that their dietary choices greatly influence the development of menopausal hot flashes. Meals are much more likely to increase your susceptibility to hot flashes during menopause when you consume spicy foods or alcoholic beverages, or if you have consumed significantly large portions.
What Is The Relationship Between Menopausal Hot Flashes and Meals?There are certain foods and beverages that increase the likelihood of hot flashes for different reasons. Some of these items include the following:
• Hot peppers, as they contain capsaicin
• Alcoholic beverages
• Certain food additives
• Caffeinated beverages
• Excessively sugary foods
• Spicy foods
• Some dairy products
• Red meats
• Most forms of processed foods
• Hot soups
Although the onset of menopausal hot flashes can be triggered by several things, food is a common culprit. Menopausal women who consume excessively alcoholic or caffeinated beverages and spicy foods have been found to experience hot flashes much more often than those who do not.
Food-induced hot flashes, just like other manifestations of this condition, are characterized by intense sensations of warmth or heat that typically commence in the upper regions of the body. This is often followed with a quickening of your pulse, profuse sweating ad a reddening or flushing of your face, chest and neck. Meal-induced hot flashes vary in duration depending upon a multitude of factors, but they generally last for between several seconds and several minutes.
Hot flashes can also occur late at night while you are sleeping, then called night sweats. If night sweats progress to high levels of intensity, they can disrupt sleep and induce insomnia, causing an array of negative side effects like daytime fatigue and poor memory performance. There are ways to prevent meal-induced night sweats that entail very little effort and obligation.
Coping With Food-induced Night Sweats and Hot Flashes during Menopause
Hot flashes can be prevented by:
• Realizing and avoiding common triggers, like alcoholic or caffeinated beverages
• Wearing light layers of clothing that can easily be stripped away, and wearing items made of natural, breathable material
• Implementing regular exercise into your daily routine, but do not perform physical activity during the three hours before your bedtime
Night sweats can be prevented by:• Not eating spicy foods or drinking alcoholic or caffeinated beverages during the three hours before your bedtime
• Avoiding hot beverages and smoking tobacco products during the three hours before your bedtime
• Wearing light pajamas made of breathable material
• Performing relaxation activities like yoga and meditation, especially shortly before bedtime
In addition to implementing the above measures, food-induced night sweats and hot flashes also can be prevented by developing a healthy regimen of living during menopause and hormonal transition. When attempting to avoid this aggravating condition, you should eat from a healthy diet rich in essential vitamins and minerals, and avoid excessively sugary and fatty foods.
Regular exercise also should be performed, as this promotes hormonal stability and decreased amounts of stress. Most women find that a combination of lifestyle alterations and herbal supplements that promote balanced hormone levels is the most effective and safe way to treat food-induced hot flashes and night sweats, as well as a whole host of other common menopausal symptoms.
Although you may feel helpless and hopeless because of intense menopausal hot flashes, you can easily regain control of your life by efficaciously addressing hormonal instability through a healthy diet, herbal supplements and regular exercise.
Learn more about hot flashes and ways to avoid their causes - What are hot flashes?.