5 Foods That Naturally Support General Wellbeing
If you've ever been in the middle of an important meeting when suddenly a wave of intense heat washes over you, leaving you flushed, sweating, and utterly frustrated, you know how disruptive hot flushes can be.
They're one of the most common symptoms of menopause, affecting up to 75% of women. The good news? What you eat matters. Certain foods can help reduce the frequency and intensity of hot flushes, whilst others can trigger them.
What Causes Hot Flushes?
Hot flushes occur when your hypothalamus, the part of your brain that regulates body temperature, becomes more sensitive due to declining oestrogen levels. Think of it like a faulty thermostat that interprets your normal body temperature as too warm and triggers cooling mechanisms: blood vessels dilate, you sweat profusely, and your heart rate increases.
Several factors influence how often you experience hot flushes, and most are modifiable through lifestyle and nutrition:
Blood sugar fluctuations
Stress and cortisol levels
Inflammation
Diet and specific foods
You have more control than you might think.
1. Ground Flaxseeds: Your Daily Hormone Helper
Flaxseeds are one of the richest sources of lignans, plant compounds with mild oestrogenic activity. Research shows that consuming ground flaxseeds can reduce hot flush frequency by 50% or more in some women.
A study found that women consuming 40 grams of ground flaxseed daily experienced significant reductions within six weeks. Flaxseeds also provide omega-3 fatty acids (anti-inflammatory) and fibre (supports hormone metabolism).
How to use them: The key is ground flaxseeds, not whole. Grind them fresh or buy pre-ground flax meal.
Daily dose: 1-2 tablespoons
Easy ways: Stir into morning porridge, blend into smoothies, mix into yoghurt, add to baking, or sprinkle over salads.
2. Soy Foods: The Phytoestrogen Powerhouse
Soy contains isoflavones, phytoestrogens with a structure similar to human oestrogen. They bind to oestrogen receptors and exert mild oestrogenic effects.
Multiple studies show varying results, some women experience dramatic relief, others notice little. This is partly due to gut bacteria. However, enough research supports soy's benefits that it's worth trying.
Best options:
Tofu (versatile, takes on flavours)
Tempeh (fermented, easier to digest)
Edamame (delicious snack)
Miso (fermented paste)
Unsweetened soy milk
How much: 1-2 servings daily (100g tofu, 1 cup soy milk, or 1/2 cup edamame).
About the controversy: Large population studies show that moderate consumption of whole soy foods is associated with reduced breast cancer risk, not increased. For most women, whole soy foods in moderate amounts are safe and beneficial.
3. Leafy Greens: Magnesium and More
Dark leafy greens, spinach, kale, Swiss chard, rocket, are nutritional powerhouses supporting multiple mechanisms involved in temperature regulation.
Benefits:
Rich in magnesium (regulates stress response, supports sleep, calms nervous system)
Anti-inflammatory compounds
Calcium (bone health and temperature regulation)
Daily goal: 2-3 servings (large handful raw or 1/2 cup cooked)
Easy ways: Add spinach to smoothies, wilt into eggs, make large salads, sauté as side dishes, add rocket to sandwiches.
4. Omega-3 Rich Fish: Cooling Inflammation
Fatty fish, salmon, mackerel, sardines, herring, provide omega-3 fatty acids that are powerfully anti-inflammatory. Inflammation makes your hypothalamus more sensitive, increasing hot flush frequency.
Research shows women with higher omega-3 intake experience fewer and less severe hot flushes. Beyond hot flushes, omega-3s support cardiovascular health, brain function, and joint health.
Weekly goal: 2-3 servings (approximately 140g each)
Best choices: Wild salmon, mackerel, tinned sardines, herring, anchovies
Easy ways: Grill salmon for dinner, add tinned sardines to salads, make mackerel pâté, toss anchovies into pasta.
About supplements: If you don't eat fish regularly, consider a high-quality omega-3 supplement providing at least 500mg EPA and DHA combined daily.
5. Wholegrains: The Blood Sugar Stabilisers
Wholegrains, oats, quinoa, brown rice, barley, significantly impact hot flush frequency through blood sugar stability.
Blood sugar crashes trigger stress hormones that can cause hot flushes. Complex carbohydrates in wholegrains digest slowly, providing steady glucose without rapid spikes and crashes.
Wholegrains also provide B vitamins, magnesium, and fibre supporting gut health and hormone metabolism.
Daily goal: 3-4 servings (1 slice wholegrain bread, 1/2 cup cooked grains, or 1/2 cup oats)
Best choices: Steel-cut or rolled oats, quinoa, brown rice, barley, wholegrain bread, buckwheat
Important: Choose whole grains, not refined. White bread, white rice, and pastries spike blood sugar, exactly what you want to avoid.
A Day of Hot-Flush-Friendly Eating
Breakfast: Porridge with ground flaxseeds, berries, and walnuts
Lunch: Large salad with mixed greens, grilled salmon, chickpeas, avocado, wholegrain bread
Dinner: Stir-fried tofu with broccoli, peppers, bok choy over rice
Snacks: Edamame, apple with almond butter
This incorporates all five foods naturally and deliciously.
Foods to Moderate
Certain things can trigger hot flushes:
Caffeine: Limit to one cup morning coffee or switch to green tea
Alcohol: Many women find even small amounts trigger flushes
Spicy foods: Some women are very sensitive to capsaicin
Hot beverages: Try room temperature or iced versions
Refined sugars: Cause blood sugar spikes and crashes
Large meals: Smaller, frequent meals may help
When to Expect Results
2-3 weeks: Subtle improvements
4-6 weeks: More noticeable changes
8-12 weeks: Optimal results
Consistency is key. Eating flaxseeds once doesn't create change. Eating them daily for weeks does.
Individual Variation
Not every woman responds identically to dietary changes. Some find dramatic improvements, others modest benefits. This variation is due to genetics, gut bacteria composition, severity of oestrogen decline, and other factors.
The only way to know if these foods help you is to try them consistently for 8-12 weeks. Keep a simple symptom diary noting hot flush frequency and intensity.
Beyond Food
For optimal hot flush management, also consider stress management, quality sleep, regular movement, and healthy weight. If hot flushes severely disrupt your life despite dietary changes, discuss additional options with your healthcare provider.
Final Thoughts
The five foods we've discussed, ground flaxseeds, soy foods, leafy greens, omega-3 rich fish, and wholegrains, work through multiple mechanisms to reduce hot flush frequency and intensity. Start simple: add one tablespoon of ground flaxseeds to breakfast tomorrow. Small, consistent changes accumulate into meaningful results.
Kate Linne
Holistic Nutritionist & Professional Chef
Linne Nutrition
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