At Prestige Regenerative Medicine, we know how frustrating hot flashes can be. One minute, you’re fine, and the next, you're burning up, sweating, and uncomfortable. These sudden waves of heat can disrupt your day, make it hard to sleep, and leave you feeling exhausted.
That’s why our certified nutritionist, Maggie Brown, has helped countless women find natural ways to reduce their hot flashes. One of the best places to start? Your diet.
Making smart food choices can help regulate body temperature, balance hormones, and reduce the frequency of hot flashes. Below, we explore 9 foods that fight hot flashes and how they can support your menopause journey.
Why Do Hot Flashes Happen?
Hot flashes and night sweats—also called vasomotor symptoms—happen when your estrogen levels drop during perimenopause or menopause. This change confuses your body’s internal thermostat (your hypothalamus), making it think you’re overheating.
Your body then dilates blood vessels, increases your heart rate, and makes you sweat to try to cool you down—just like when you have a fever. Unfortunately, this response can happen at any time of the day or night, making daily life and sleep more challenging.
How Hunger Can Trigger Hot Flashes
Have you ever noticed that you feel a hot flash coming on when you're really hungry? That’s because when your blood sugar drops, your body releases stress hormones like cortisol and adrenaline, which can trigger a hot flash.
Skipping meals or eating too many processed, high-sugar foods can make your blood sugar spike and crash, making hot flashes more frequent and intense.
At Prestige Regenerative Medicine, we help women find simple, sustainable ways to stabilize blood sugar and keep hot flashes under control. One of the best strategies? Eating the right foods.
9 Foods That Fight Hot Flashes
1. Soy Products (Tofu, Tempeh, Edamame)
Soy contains isoflavones, which are plant compounds that act like mild estrogen in your body. Research shows that women who eat soy regularly have fewer hot flashes (National Library of Medicine).
Easy ways to add soy:
✔️ Swap cow’s milk for soy milk
✔️ Add edamame to stir-fries or salads
✔️ Use tofu as a plant-based protein
2. Flaxseeds
Flaxseeds contain phytoestrogens and omega-3s, which help support hormone balance. They also reduce inflammation, which can help with menopause symptoms.
Easy ways to add flaxseeds:
✔️ Mix into smoothies or oatmeal
✔️ Sprinkle over salads or yogurt
✔️ Stir into a bowl of soup
3. Leafy Greens (Spinach, Kale, Swiss Chard)
Dark leafy greens are rich in magnesium, which can help calm the nervous system, reduce stress, and support hormone balance. Many women find that eating more greens helps them sleep better and feel more stable emotionally during menopause.
4. Fatty Fish (Salmon, Mackerel, Sardines)
Omega-3 fatty acids in fish can reduce inflammation, improve mood, and stabilize hormones. Studies suggest that omega-3s may lower the frequency of hot flashes (National Library of Medicine).
Easy ways to add fatty fish:
✔️ Have salmon for dinner twice a week
✔️ Add canned sardines to a salad
✔️ Make tuna salad with olive oil instead of mayo
5. Berries (Strawberries, Blueberries, Raspberries)
Berries are loaded with antioxidants and fiber, which help keep blood sugar stable and protect against stress-related hot flashes (JoinMidi).
Easy ways to add berries:
✔️ Eat them fresh or frozen as a snack
✔️ Add to smoothies, yogurt, or oatmeal
✔️ Mix with nuts for a healthy trail mix
6. Nuts and Seeds (Almonds, Walnuts, Pumpkin Seeds)
Nuts and seeds contain vitamin E, which studies show may reduce the severity of hot flashes and night sweats. They also provide healthy fats to support brain health and mood stability.
Easy ways to add nuts and seeds:
✔️ Keep a small bag of almonds in your purse
✔️ Add walnuts to your morning oatmeal
✔️ Sprinkle pumpkin seeds over a salad
7. Whole Grains (Brown Rice, Quinoa, Oats)
Whole grains keep blood sugar stable and provide B vitamins, which support energy levels and help manage menopause-related stress (National Library of Medicine).
8. Legumes (Beans, Lentils, Chickpeas)
Beans and lentils are great plant-based proteins that help balance estrogen levels and prevent energy crashes that can lead to hot flashes.
Easy ways to add legumes:
✔️ Add lentils to soups and stews
✔️ Use hummus as a snack
✔️ Mix black beans into tacos
9. Herbal Teas (Chamomile, Peppermint, Red Clover)
Chamomile and peppermint teas have cooling properties, while red clover tea contains isoflavones, which act like a mild estrogen and may help with hot flashes.
Easy ways to enjoy herbal tea:
✔️ Sip peppermint tea after meals
✔️ Try red clover tea in the evening
✔️ Drink chamomile tea before bed for relaxation
How Prestige Regenerative Medicine Can Help
While dietary changes can significantly alleviate menopause symptoms, some women may require additional support to achieve optimal relief. At Prestige Regenerative Medicine, we offer comprehensive solutions tailored to your unique needs.
Bioidentical Hormone Replacement Therapy (BHRT): BHRT is a personalized approach that helps restore hormonal balance, reducing the severity of hot flashes, night sweats, mood swings, and other menopause-related symptoms. Our medical experts will work closely with you to develop a BHRT plan that aligns with your health goals.
Health Coaching with Maggie Brown: Integrative Certified Nutritionist Maggie Brown provides individualized guidance on nutrition and lifestyle modifications to complement your treatment plan. Her expertise ensures that you receive holistic support, empowering you to manage menopause symptoms effectively through informed dietary choices and healthy habits.
By combining medical interventions like BHRT with personalized health coaching, Prestige Regenerative Medicine offers a balanced and effective approach to managing menopause symptoms, helping you regain control and improve your quality of life.
About Prestige Regenerative Medicine
Prestige Regenerative Medicine (PRM) has been at the forefront of innovative wellness solutions, offering expert care in hormone health, regenerative medicine, and medical weight loss. Founded with a commitment to evidence-based treatments, PRM serves patients across Redding and Chico, California, with a focus on personalized health optimization.
Our expert team specializes in Bioidentical Hormone Replacement Therapy (BHRT), advanced regenerative therapies, and comprehensive medical weight loss programs tailored to each individual’s needs. Whether you're seeking relief from menopause symptoms, improved vitality, or a long-term wellness strategy, PRM is here to guide you toward a healthier future.
Ready to take control of your menopause symptoms? Contact us today to learn how we can help.
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