Alimentation et bouffées de chaleur en période de ménopause : les aliments à privilégier et à éviter

Diet and hot flashes during menopause: foods to favor and avoid

Find out how your diet can influence hot flashes during menopause.
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Menopause is not a problem to be solved but rather a natural phenomenon to accompany.

It is a natural stage in a woman's life which results in the gradual cessation of the functioning of the ovaries and therefore the slowing down of the production of the hormones estrogen and progesterone.

It can be accompanied by various signs of discomfort called " climate disorders " which can be disabling on a daily basis: chronic fatigue, sleep and mood disorders, night sweats , fatigue, weight gain, joint discomfort, vaginal and/or skin dryness or even what interests us here: hot flashes .

There are natural ways to help alleviate these signs and experience a more peaceful menopause. Poméol experts are keen to provide you with their nutritional advice throughout this article: learn how to adapt your diet to minimize hot flashes!

What are hot flashes?

Hot flashes, also called “flushing,” are very uncomfortable and are characterized by a sudden, temporary but intense increase in body temperature. These flushes are most often located on the face, neck and chest and can be accompanied by chills and cold sweats. This phenomenon generally lasts a few seconds to a few minutes and repeats at variable frequency.

During menopause, these flushes are caused by a hormonal imbalance: the drop in ovarian hormones estrogen which has the role of intervening in the body temperature regulation mechanism.

When hormones are lacking or are secreted randomly, this leads to the disruption of the internal process of temperature regulation controlled by the hypothalamus. The body reacts excessively and anarchically and, in order to cool the body, triggers sensations of intense heat and the production of sweat.

These most often manifest at night, in an uncontrollable and variable manner, influencing the quality of sleep and resulting in an increase in fatigue, stress, overwork, or even nervousness...

When they appear in the middle of the day, they are no less disabling since they can lead to excessive sweating.

As you will have understood, far from being insignificant, they can alter the quality of life during the menopause period, so it is important to support women as best as possible and provide relief.

The influence of diet on hormones

The way we eat has a major impact on our hormonal balance.

Indeed, hormones regulate all the body's biochemical processes as well as vital functions. Throughout your life and even more so during menopause, it is essential to maintain a healthy lifestyle - balanced diet, good hydration, physical activity - with the aim of living this moment of life as well as possible and to maintain an ideal healthy weight.

To reduce hot flashes, you should eat a diet rich in essential nutrients with vitamins and minerals. These will help maintain optimal health and regulate the hormones responsible for hot flashes.

We must favor a hypotoxic, non-acidifying diet, with a low glycemic index and rich in antioxidants. The ideal is also to lighten the dinner to promote the quality of sleep, postprandial digestion and avoid nocturnal hot flashes.

Discover our main tips:

The ideal is to consume regularly,

- Fruits and vegetables help reduce the signs of menopausal discomfort, particularly hot flashes, by providing antioxidants and fiber necessary to promote a healthy microbiota.

- Legumes, which are rich in plant proteins, fiber, and essential nutrients such as iron and zinc. They help maintain stable blood sugar levels, which helps reduce hot flashes.

- Foods rich in calcium, found in dairy products or even broccoli, kale or sardines, which are essential during menopause to reduce the risk of bone fragility. Also make sure to maintain a good intake of vitamin D, to promote calcium absorption. Opt for fatty fish or even eggs.

- Foods rich in zinc, found for example in seafood. They are important for the immune system and help the body regulate hormones and reduce hot flashes.

- Foods rich in magnesium, such as green vegetables, legumes or even whole grains. They allow the regulation of the nervous system, the proper functioning of the immune system, blood pressure and good bone health.

- Sources of omega-3, to reduce hot flashes and reduce mood disorders as well as cardiovascular risks which can slightly increase with menopause.

- Foods like soy or flax seeds that contain natural phytoestrogens. These compounds from plants have a modulating action on estrogen levels. However, it is strongly recommended not to consume it in the event of a personal or family history of hormone-dependent cancers, hypothyroid treatment or in the event of taking certain medicinal treatments (consult your doctor). In all cases, be careful not to combine the ingestion of several sources of phytoestrogens.

Finally, it is also essential to stay hydrated throughout the day by drinking plenty of water to allow the body to regulate its internal temperature.

Poméol also informs you about some foods and drinks to avoid because they increase the internal temperature of the body and therefore promote hot flashes.

These include coffee, black tea, alcoholic beverages, spices or peppers, or even foods rich in cooked fats such as cold cuts, meats, or other fatty products.

By including the various essential nutrients mentioned above in your eating routine, this will help the body to alleviate the various discomforts linked to menopause in a natural way and limit hot flashes.

Some will undoubtedly work better than others because each woman is different, but providing a healthy and balanced diet will improve overall health.

Some practical tips apart from diet to avoid hot flashes

During the menopause period, healthy lifestyle is important, you have to know how to listen to your body and adapt to its needs. In addition to a balanced and healthy diet, it is recommended to practice regular physical activity for at least 30 minutes and 3 times a week.

Physical activity, however varied, can be adapted to your needs and desires.

Walking, running, yoga, swimming, or even going dancing, help maintain your toned frame and keep your ideal body weight . This also limits the frequency and intensity of hot flashes and generates real well-being, improving our morale.

It is also possible to supplement with food supplements in order to alleviate the various disorders linked to menopause.

Our Research and Development team designed the Poméol Ménopulse food supplement . Formulated without hormones and without phytoestrogens, it offers a global, lasting action and a respectful response adapted to relieve up to 10 signs of discomfort including: hot flashes and night sweats, bone fragility, dry skin and mucous membranes, irritability, digestive disorders. sleep, lack of vitality and gastrointestinal discomfort.

This is the product natural , ultra complete dedicated to menopausal women or in a peri-menopausal situation who must be adopted to experience a peaceful menopause .

Finally, there are other natural remedies such as plant infusions based on Yarrow or Achémille. These plants taken as an infusion will help relieve the discomfort of menopause, reduce hot flashes and provide a feeling of well-being. Also in gemmotherapy, raspberry buds can alleviate hot flashes.

You will have understood that by adopting all these small gestures into your daily routine, it will be easier to experience this period of transition which can be experienced as an upheaval.

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