(A Traditional Chinese Medicine-based Diet)
I recently returned from a 3-week vacation to Japan and of course, had fallen “off the wagon” regarding my diet—not for weight loss, but to control my hot flashes. Waking up hot in the middle of the night is where I draw the line.
It is now summer and our bedroom over the garage never gets as cool as the rest of the house. While I don’t get the flaming hot flashes of my perimenopause years, I still get what I call “warm flashes” that awaken me. Sure, I could crank the A/C all night, but my husband gets cold, and I don’t like the resulting electric bills. So back to following the Hot Flash Diet™ which works well for me.
The Hot Flash Diet™ is based on Traditional Chinese Medicine (TCM) dietary principles. Defined over millennia, each food has a characteristic thermal property: “cold,” “cool,” “neutral,” “warm,” and “hot” as well as other characteristics such as flavor and specific therapeutic uses. For most people, an overall “neutral” sum to their diet is best; however, to treat hot flashes and night sweats occurring over the menopause journey, one should avoid “hot” foods, eat fewer “warm” foods, and focus on consuming foods in the “neutral, “cool,” and “cold” categories.
It does not surprise me that Japanese women are less likely to experience hot flashes as part of the menopausal experience. While scientific papers propose that estrogen-like compounds found in soybean-based foods like tofu are the reason, I submit that it’s because the traditional Japanese diet tends to be “cooler” than those of Western countries.
Seafood reigns supreme, most of which is “neutral” although clams, mullet, octopus, and crab are “cold” while salmon, eel and shrimp are “warm.” Eggs, rice, and noodles are “neutral” and consumed quite a bit. Among the “cool” vegetables served were bamboo shoots, burdock (gobo root), napa cabbage, daikon radish, eggplant, lotus root, mizuna, snow peas, spinach, and watercress. Spicy foods are not as commonplace, although grilled foods are, and the grilling cooking method adds “warmth” to the thermal property of a food. Tofu itself is “cold” as are soy sauce, many seaweeds, bok choy, cucumber, mung bean sprouts, melons, and persimmons. Despite Japan’s newfound love of coffee (“warm”), “cool” green tea is still drunk at mealtime.
While in Japan, I sampled much of the local cuisine. I found it easier to stay within the Hot Flash Diet™ guidelines better during the land portion of the trip, however, the cruise portion was my downfall. I am a sucker for ham and grilled meats (“hot” & “warm to hot”), and since alcoholic beverages (mostly “hot”) were included in our package, it was difficult to not partake.
So, now that I have returned, it’s goodbye to cocktails and red wine. Back to less meat and more vegetables, especially salad now that lettuce is in season. “Cool” and “cold” fruits for dessert. I’m trying not to eat too much at one sitting because overeating leads to overheating! And back to drinking water and cold lemon balm tea.
Fortunately, summer produce offerings include “cool” choices (strawberries, blueberries, lettuce, endive, snow and snap peas, Swiss chard, and zucchini) and “cold” choices (tomatoes, cucumbers, watermelon, cantaloupe, and rhubarb). And don’t forget citrus fruits. To put all this in list form:
COMMON COOL AND COLD FOODS
Seafood: clams & crab
Dairy: buttermilk & yogurt
Grains: barley, bulgur wheat, farro (wheat berries), & wild rice
Legumes: lima beans, & tofu
Mushrooms: button mushrooms & portabella mushrooms
Vegetables: arugula, asparagus, avocado, broccoli, celery, chard, cucumber, lettuce, mung bean sprouts, radish, snap and snow peas, spinach, summer squash, & zucchini
Fruits: apple, banana, blueberries, cantaloupe, grapefruit, kiwi fruit, lemon, lime, mango, melon, orange, pear, rhubarb, strawberries, tangerine, & watermelon
Beverages: non-alcoholic beer, chamomile tea, green tea, lemon balm tea, mineral water, & peppermint tea
Condiments: avocado oil, sauerkraut, sea salt, soy sauce, and tamari
Herbs: lemon balm, marjoram, mint, sumac, & tarragon
“HOT” FOODS TO AVOID
Meats: ham & lamb
Seafood: smoked salmon, trout
Vegetables: jalapenos and other spicy hot peppers
Beverages: alcoholic spirits (like bourbon, brandy, liqueurs, rum, scotch, tequila, vodka, whiskey) & red wine
Condiments: cottonseed oil, mustard, palm oil (refined), & wasabi
Herbs & Spices: cayenne, chili peppers, cinnamon, ginger (dry), horseradish, MSG, mustard (dry), & pepper (black, green, red, & white)
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