Try “Cooler” Meals Based on Traditional Chinese Medicine
Hot flashes and night sweats are very common in women undergoing the menopause transition. In fact, about 80% of these women experience the aforementioned vasomotor symptoms either during perimenopause, after menopause, or in both phases. For most, flushing ceases after a few years, but for the latter group, they can last over 10 years!
Frequent and severe vasomotor symptoms can be debilitating and interfere with work, sleep, and life in general. Estrogen in many forms can offer a lifeline for those who qualify to take it. Others try different prescription or over-the-counter medications. When these remedies aren’t in the budget, don’t work, or leave room for improvement, one might consider adapting their diet for better control.
How can diet influence hot flashes? In Traditional Chinese Medicine (TCM), a thermal quality is attributed to each food— “hot,” “warm,” “neutral,” “cool,” and “cold.” The Hot Flash Diet™ is based on TCM nutritional principles. In general, those with hot flashes should avoid “hot” foods, eat fewer “warm” foods, and focus on adding “neutral,” “cool,” and “cold” foods to their diet. Moderation in food consumption is also recommended as overeating leads to overheating, as I like to say.
Individuals suffering from vasomotor symptoms due to the menopause transition (or from medications for prostate cancer) may find hot flash relief by focusing on their diet. The linked articles provide more information and lists of foods based on their thermal properties. Your choice of beverage also matters. In general, drinks containing alcohol are “warm” to “hot.”
The following sample meals feature combinations of foods that are “cooler” or at least “neutral” in combination which will be beneficial as we progress toward warmer months. Many are easily made using basic grocery products. Choose minimally processed foods since refined grains are “warmer” than whole grains. Read labels to pick products with simple ingredients and the fewest additives. For all meals, avoid or use sparingly: black or white pepper, red pepper flakes, mustard, BBQ sauce, & hot sauces.
Some main or side dishes in the list below are marked with an asterisk, and this indicates recipes that will be included in my book, The Hot Flash Diet™. They were created to be “cool” or were adapted by either substituting “cool” ingredients for “warmer” ones or adding “cooler” ingredients to balance “warmer” ones in a dish. Many are featured here on this website.
Try some of these meals for a day or more. I would love to hear if you noticed any reduction in frequency or intensity of your hot flashes (or other results) by following these suggestions.
BREAKFAST
Yogurt with fruit, sprinkled with wheat germ or ground flax seed
Cottage cheese with fruit (banana, blueberries, pear, or strawberries
Buttermilk Pancakes* with or without blueberries
Buttermilk Corn Pancakes* with or without blueberries
Hard-boiled egg or two with sea salt
Eggs and whole grain toast
Whole grain toast with nut/seed butter (peanut, almond, sunflower) and jelly/ jam (especially apple, currant, blueberry, gooseberry, or strawberry)
Whole grain toast with nut/seed butter and banana
Whole grain toast or pita bread with Hummus*
Whole grain toast with avocado slices
Whole grain cereal (wheat, corn, rice) with milk or soy/nut milk
Mediterranean Salad*
Steel-cut oatmeal with yogurt and grated apple, banana, blueberries, or strawberries.
Coffee if you must—tea would be a better choice
Avoid or eat very sparingly: ham, bacon, sausage, lox, or other smoked fish as well as oatmeal, granola, and congee unless “cooler” ingredients are added.
LUNCH (All sandwiches to use whole grain bread or buns.)
Leftovers, if they did not cause flashing the first time around
Salad (many combinations*) with several “cool” Dressings*
Lentil Salad*
Crab and Avocado Salad*
Tuna and White Bean Salad*
Gazpacho Soup*
Minestrone Soup*
Hard-boiled egg, whole grain toast and avocado
Egg salad sandwich
Tuna fish sandwich, especially with celery/tomato mixed in
Small hamburger with lettuce and tomato
Peanut butter and jelly (apple, currant, grape, blueberry, or strawberry) sandwich
Roast beef or unspicy pork sandwich with lettuce and tomato
For all meals, avoid or use sparingly: black pepper, red pepper flakes, mustard, BBQ sauce, & hot sauces.
DINNER
Linguine with Clam Sauce* & salad
Spaghetti with Sardines* & salad
Sautéed scallops, Wild Rice Pilaf*, and broccolini
Sautéed fish, Ratatouille*, and a crusty bread
Mediterranean Fish*, fingerling potatoes, and asparagus
Mediterranean Fish*, Polenta with Cherry Tomatoes*, and salad
Pork chop, white or sweet potato, and Steamed Peas with Mint*
Pork chop with Comforting Barley Side Dish* and green vegetable
Roast pork tenderloin, Buttermilk Cornbread*, & broccoli
Pork Stir Fry* (with snow peas, shiitake mushrooms, thinly sliced carrots, & spring onion) and rice
Pork or Beef Stir Fry* (with bok choy, slivered onion, & water chestnuts) and rice
Pork or Beef Stir Fry* (with broccoli, button mushrooms, & bean sprouts) and rice
Pasta with Beef Ragù or Marinara Sauce* and salad
Hamburger on a bun with tomato and lettuce, Potato Salad*
Chicken Swaddled in Greens with Citrusy Dressing* and whole grain baguette
Citrus Chicken*, Better than Plain Rice*, salad
Sautéed chicken (with Lemony Poultry Marinade*), smashed fingerling potatoes, arugula salad with orange segments and slivered almonds
Greek-Style Chicken*, whole grain rice, Yogurt Sauce* or Tzatziki*, spinach
Turkey cutlets sautéed with button mushrooms, baked potato with labneh, & frisée or arugula salad with sliced pear and slivered almonds and Citrus Vinaigrette*
Duck breast (Costco pre-cooked) with Wild Rice Pilaf* and butter lettuce salad
Minestrone Soup* and whole grain bread
Fried Rice* with added slivered almonds or chopped peanuts
Chickpea Stew* with pita bread or rice and plain yogurt
Double Z (Zucchini and Ziti) Casserole* with whole grain baguette or small salad
Ratatouille* with whole grain bread, rice, or plain polenta
Tofu or Tempeh Stir-fry* with Stir-fried Asian vegetables*, and rice
Cheesy Beans*, Buttermilk Cornbread*, and romaine lettuce salad
And who says you can’t have breakfast or lunch at suppertime? It may even be quicker to prepare.
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