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  » Diet Information  »  Anti-hot-flash diet
As funny as the jokes about them are, hot flashes can create real discomfort. Most women will suffer from hot flashes at some time during their transition into menopause. Some women suffer for as long as 10 years, and others only briefly. Regardless of where you fall in the range, there are ways you can naturally help reduce the severity and frequency of hot flashes by altering your diet. Here's how the Anti-Hot-Flash Diet will help:

• Some foods actually contain compounds called phytoestrogens that mimic estrogen and can help normalize the level of estrogen in your body, thus alleviating hot flashes. There is a particular type of phytoestrogen, known as isoflavone, that gives these foods their hormonal traits. This diet is loaded with isoflavone-rich foods (soy milk, flaxseed, whole grains and berries) to provide some cooling relief.
• Alcohol, caffeine and spicy foods can dilate blood vessels and bring on hot flashes. This plan avoids all three triggers.

BREAKFAST
Option One Option Two Option Three
Whole-wheat cereal with soy milk and banana
Herbal tea
Bran muffin with ground flaxseed
Half grapefruit
Hardboiled egg
Decaf coffee or herbal tea
Tofu Breakfast Burrito
Herbal tea

LUNCH
Option One Option Two Option Three
Bean soup
Spinach salad
Whole-wheat tortilla
Almond butter on cinnamon raisin whole-wheat bread
Veggie snacks
Soda water with juice
Miso Soup
Cheese and alfalfa sprout on multi-grain bread
Fresh apple

DINNER
Option One Option Two Option Three
Veggie burger on whole-wheat bun with tomato, onion and lettuce
Carrot and raisin salad
Fresh berries and soy yogurt
Oriental Shrimp and Broccoli Stir Fry
Brown rice
Vegetarian Chili
Whole-wheat French bread
Mixed veggie salad
Fresh pineapple

SNACKS

Choose one or two a day:
• 1/4 cup roasted walnuts with 1/4 cup raisins
• Herb tea and a Better-Bran Muffin
• Veggies with low-fat dip
Strawberry Banana Smoothie
• Hummus spread on whole-wheat crackers

HEALTHY DOS AND DON'TS


Here are a few eating tips to keep in mind when you're going through perimenopause and menopause.

Do:

• Keep a thermos of ice-cold water nearby at all times

Don't:

• Drink coffee, colas and other beverages with caffeine
• Consume alcohol
• Eat spicy foods
• Eat large meals