How to reduce menopause hot flashes?

When the menstrual cycles end in women, menopause appears. Hot flashes represent one of the main symptoms for which a healthy food emerges that eliminates them.

According to the Mayo Clinic, menopause can occur between the ages of 40 and 50 and includes the appearance of symptoms such as sleep disturbance, decreased energy or changes in emotional health.

Ideal for menopausal women

Dietician Sapna Bhalsod highlights the importance of tofu in reducing hot flashes and hot flashes typical of menopausal women.

This contains iron, calcium, amino acids, proteins and provides phytoestrogens called isoflavenoids.

Phytoestrogens are natural compounds that are part of numerous foods of plant origin such as whole grains, legumes, vegetables and fruits.

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Nutritional ally for the health of people over 50 years of age

Other healthy food

Elsevier highlights that a clinical trial demonstrated a reduction in hot flashes in around 80% of women who participated in a four-month treatment with soy isoflavones.

He adds that a significant improvement was observed in the other parameters evaluated such as sleep disorders, depressed mood, nervousness and decreased libido.

The daily dose of isoflavones is recommended between 40 and 80 milligrams, a range in which no side effects have been described.

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Exercise and good nutrition in adulthood are vital to maintain functionality and independence

How to take care of yourself

To help control hot flashes without hormone treatment, Medline Plus highlights the importance of dress in light clothing while keeping the environment cool.

Slow, deep breathing can help reduce a hot flash: try six breaths per minute. Techniques such as yoga, tai chi or meditation are also recommended. Learn some meditation techniques and their benefits.

A healthy diet is essential in which you eat at regular times every day. Avoid coffee, soda, energy drinks and alcohol.

Another symptom of menopause is vaginal dryness, so for pleasurable sexual activity you can choose to use water-soluble vaginal lubricant.

Together, the Kegel exercises They are ideal for improving vaginal muscle tone and help control urine leakage. Find out how to practice Kegel exercises for pelvic strengthening.

A menopausal woman is more likely to suffer from osteoporosis, so she needs enough calcium and vitamin D as well as frequent physical activity to keep your bones strong.