In Traditional Chinese Medicine (TCM), each food (and herb) has a unique flavor profile (salty, sweet, sour, bitter, and pungent/spicy) and a specific thermal energy (“hot”, “warm,” “neutral,” “cool,” or “cold”). These characteristics determine how each ingredient or herb might be used therapeutically or combined with others in cooking to produce a balanced dish.
For our purposes, the Hot Flash Diet™ focuses primarily on the thermal properties of foods and herbs for cooking rather than the more complicated flavor profiles to remedy perimenopausal vasomotor symptoms (hot flashes and night sweats). Choosing the right foods and combinations can calm the frequency, duration, and intensity of hot flashes.
To be clear, the thermal descriptors do not refer to the temperature of the served food, but to each innate thermal property as defined by centuries of TCM observations. Even so, these thermal attributes are not totally intuitive—while you might expect a chili pepper to be “hot,” who would suspect that a cold-water fish such as trout would also be a “hot” food?
For the Hot Flash Diet book (not yet published), I created three main lists: “hot” foods to avoid, “warm” foods to eat fewer of, and “neutral,” “cooling,” and “cold” foods you can eat more of. As you move stepwise through the lists (especially avoiding “hot” foods), you may find a reduced incidence of vasomotor symptoms. If you choose to eat a “hot” food like lamb or BBQ brisket, you might try adding “cooler” ingredients to the meal to balance out the thermal value of that desired “hot” food.
And now, here is a list for foods at the opposite end of the spectrum— “cold” foods. Again, the initial step to taming hot flashes is to avoid or significantly reduce “hot” foods. In addition to cutting back on “hot” foods, try adding a few of the following “cold” choices to tip the scales toward “cooling.” For instance, I make yogurt-based sauces like tzatziki or use tomatoes in a recipe to balance a “warm” meat, add “cold” or “cool” vegetables to a starchy side dish for flavor, add a “cold” vegetable to a stir fry or salad, or eat “cold” fruits for snacks or dessert. Additionally, lemon balm tea, served hot or cold, not only provides a “cooling” balance to a meal, but also has a calming effect.
For many women, it will only take a couple days to notice a reduction of hot flashes and night sweats. As in all things, balance is the key. So, avoid consuming only “cold” foods as this has other health implications in TCM.
If you cut out or eat a lot fewer “hot” foods and add some “cold” foods, let me know in the comments how it goes. Feel free to ask me questions, too.
“COLD” FOODS
Meat & Seafood: Clams, Crab, Mullet, Octopus
Dairy: Yogurt
Grains: Wheat germ
Beans: Tofu
Vegetables: Bitter gourd/Bitter melon, Bok choy, Cucumber, Dandelion leaf (an Italian green), Mung bean sprouts, Plantains, Rhubarb, Seaweed (Kombu, Laver, Sea Lettuce), Tomato, Water chestnut, Water spinach (Chinese watercress)
Fruits: Banana, Berries—Cranberries, Gooseberries, & Mulberries, Grapefruit, Lime, Melons—Cantaloupe, Honeydew, & Watermelon, Persimmon, Rhubarb (great with strawberries which are “cool.”)
Beverages: Dandelion tea (unroasted), Lemon balm tea (also has a calming effect), Non-alcoholic hoppy beverages
Condiments: Sea Salt (Excessive salt might have negative health effects.)
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