Foods to Beat Hot Flushes and Night Sweats

Menopause is a natural phase of life, but signs like hot flushes and night sweats can be uncomfortable and disruptive. These sudden waves of heat and excessive sweating often occur due to hormonal fluctuations, particularly declining oestrogen levels. While hormone replacement therapy (HRT) is an option for some, many women look for natural ways to manage such menopausal signs. A well-balanced diet rich in certain nutrients can help regulate body temperature, support hormonal balance, and promote an overall well-being during menopause.

Phytoestrogen (isoflavone)-Rich Foods

Phytoestrogens or isoflavones mimic the action of oestrogen in the body, helping to balance hormones and reduce common tell-tale signs of menopause:

• Soy Products – Tofu, tempeh, soy milk, and edamame contain isoflavones, which may help ease hot flushes.
• Flaxseeds – Rich in lignans, they support hormone regulation; add to smoothies, yoghurt, or oatmeal.
• Chickpeas & Lentils – Provides plant-based oestrogen and essential nutrients for hormonal support.

2. Hydrating & Cooling Foods

Hydration is key to regulating the body temperature and reducing the severity of night sweats:

• Cucumber & Watermelon – High water content helps keep the body cool and hydrated.
• Leafy Greens & Berries – Packed with antioxidants and vitamins that support hydration and hormonal balance.
• Celery & Citrus Fruits – Natural cooling properties that can help reduce overheating.

3. Omega-3 Fatty Acids

Essential for reducing inflammation and supporting the brain and heart health during menopause:

• Fatty Fish – Salmon, mackerel, and sardines are excellent sources of omega-3s, which may help reduce the frequency of hot flushes.
• Chia Seeds & Walnuts – Plant-based omega-3 sources that support overall hormonal balance and brain function.
• Flaxseed Oil – A concentrated source of omega-3s, great for dressings or smoothies.

4. Magnesium-Rich Foods

Magnesium promotes relaxation, reduces stress, and improves sleep quality:

• Almonds & Cashews – Provides magnesium and healthy fats to aid hormone regulation.
• Avocados & Dark Chocolate – Supports stress relief and overall well-being.
• Bananas & Pumpkin Seeds – Helps regulate mood and promote restful sleep.

5. Herbal Teas for Relief

Certain herbal teas have cooling and calming properties that may help ease the discomforting signs of menopause:

• Peppermint & Sage Tea – Naturally cooling, they can help manage hot flushes.
• Chamomile Tea – Reduces stress and promotes relaxation for better sleep.
• Liquorice Root Tea – Contains phytoestrogens (isoflavones) that may help balance hormones.

Foods to Avoid

Some foods can trigger or worsen hot flushes and night sweats:

• Caffeine & Alcohol – Can increase body temperature and disrupt sleep.
• Spicy Foods – May trigger sweating and overheating.
• Processed & Sugary Foods – Can cause blood sugar fluctuations, contributing to hormonal imbalances.

Support Menopause Naturally with Promensil

A healthy diet combined with Promensil’s red clover-based supplements can help manage the signs of menopause effectively. Promensil is rich in natural isoflavones, which work similarly to phytoestrogens to support hormonal balance and ease hot flushes and night sweats.

Explore Promensil’s nutritional menopause support here: Promensil UK Store.