Diet to help hot flushes

You may not think that what you eat will help hot flushes, however, women in countries eating a diet high in phytoestrogens – those naturally occurring plant oestrogens that mimic the effects of our body’s oestrogen - don’t tend to report perimenopause sweating as a problem or any of the other potentially mind-blowing menopause symptoms that women eating a western diet can experience.

Approaching menopause get to know your isoflavines from your lignans, as these are the active ingredients in phytoestrogens.

So, what should you eat to beat hot flushes?

Foods to include in your diet to ease hot flushes:

• Pulses such as chickpeas, lentils, peas, peanuts, alfalfa and wholemeal rice.

• Nuts such as almonds (the menopausal magic nut), cashews and peanuts are high in lignans

• Seeds: milled linseed (also called flaxseed), sesame, sunflower and pumpkin

• Whole grains, rye, barley and oats, whole wheat, granola, bran and muesli

• Does soya milk help with hot flushes? There are many soya products such as soya-based milk, tofu, yoghurt, mince, flour, soya/edamame beans, (often found in freezer cabinet), and fermented Miso - essential that it is fermented to get the benefit.

• Brassicas (broccoli, sprouts, cabbage, cauliflower, collards, kale, and kohlrabi) are a good source of lignans. Also, peppers, carrots and beans.

• Fruits - apricots, peaches and all berries are chock-full of lignans. Also, pears, nectarine, pink grapefruit and cherries.

Phytoestrogens for menopause symptoms is a hot topic and divides professional opinion. Menopause Matters say that women with breast cancer should be cautious about taking phytoestrogen supplements - with some breast surgeons and cancer specialists advising against ‘even tiny amounts’ of oestrogen.  Where there’s a risk to you or a family history of breast cancer, it’s essential to get professional medical advice relevant to your own health history.