Seven out of ten women experience hot flashes at some point during menopause. That’s a majority! For some women, hot flashes are a minor annoyance. For others, hot flashes are a major inconvenience and one that lasts up to ten years after menopause begins. The medical term for hot flashes is vasomotor instability. It refers to common symptoms women experience around the time of menopause as their hormones levels change. These symptoms include night sweats, temperature imbalance during the day and difficulty sleeping at night.
If anything, hot flashes are becoming more common as women choose not to use hormonal replacement therapy due to health risks. The safest way to tame the symptoms of menopause is through lifestyle adjustments like diet and exercise. Is there evidence that positive lifestyle changes improve menopausal symptoms like hot flashes?
The Role of Diet and Body Weight in Preventing Hot Flashes
According to a recent study, weight loss helps control hot flashes in women undergoing menopause. This study involved 40 overweight women who were experiencing frequent hot flashes, up to 9 episodes a day. Some of the women took part in a 6-month weight loss program while others didn’t. The women closely tracked their menopausal symptoms and were monitored for hot flashes using an electronic monitor. Over the 6-month period, they lost between 10 and 12% of their body weight. Did their hot flashes improve? Yes! The severity and frequency of their hot flashes decreased after losing weight. Women who experienced the most significant reduction in symptoms were those in the earlier stages of menopause
In a way, this goes against conventional thinking that suggests higher estrogen levels protect against hot flashes. Overweight and obese women typically have more estrogen circulating in their bloodstream than thinner women since fat cells make estrogen even after the ovaries no longer can. Thinner women were believed to be at greater risk for hot flashes due to their lower estrogen levels.
More recent research suggests overweight and obese women are more likely to experience frequent or disabling vasomotor symptoms. Why might this be? Overweight and obese women have more body fat. Body fat is an insulator that makes it more difficult to release heat. Take-home point? If you have extra weight to lose, losing it may help with hot flashes.
Diet and Menopause
Can eating a healthy diet reduce the risk of menopausal hot flashes? According to a study published in the American Journal of Clinical Nutrition it can. This study looked at the effects of six different types of diets on vasomotor instability symptoms on over 6,000 women. A high-fat or high-sugar diet was the worst for vasomotor symptoms while a Mediterranean-style diet was the best. A Mediterranean diet emphasizes fruits, vegetables, whole grains and lean sources of protein along with moderate amounts of healthy fats from sources like nuts and olive oil. It de-emphasizes red meat and dairy and emphasizes fish as a healthy source of protein.
How about a bonus? A Mediterranean diet, based on research, may lower the risk for age-related health problems including heart disease and type 2 diabetes. The Mediterranean diet, with its focus on unprocessed foods, is one of the healthiest diets in the world. Plus, eating a Mediterranean-style diet may help with weight control during menopause as well.
Some research suggests a diet rich in soy products may reduce hot flashes during menopause, although not all studies show this benefit. Soy is rich in compounds called isoflavones that have weak estrogen-like effects that may help tame hot flashes. The best way to get the benefits is with fermented soy products like miso and tempeh. Non-fermented soy is more controversial since it contains compounds that can theoretically reduce the absorption of certain nutrients and, possibly, affect thyroid function in higher amounts. Fermented soy like miso is naturally rich in probiotics as well.
Certain foods may aggravate or bring on hot flashes in some women including hot, spicy foods and caffeine. Best to avoid them if they worsen your symptoms!
Vasomotor Symptoms and Exercise
With so many benefits, it’s not surprising research has looked at the impact exercise has on hot flashes. Studies looking at this issue have been inconsistent. One study carried out in Sweden that involved 142 women showed those who worked out regularly had half the number of hot flashes relative to inactive women. Other research fails to show clear benefits. Still, there are lots of reasons to work up a sweat when you’re going through menopause.
Weight gain is one of the most common problems women complain of during the menopausal transition and afterward. Exercise helps with weight control. Plus, resistance training helps preserve bone composition and muscle mass. Bone loss and loss of lean muscle tissue both accelerate after menopause. At the same time, the risk of heart disease and type 2 diabetes goes up. Exercise improves insulin sensitivity, to help ward off type 2 diabetes, and has positive effects on blood pressure and lipids – important for heart disease prevention. Plus, regular exercise reduces stress and may help with anxiety and insomnia, two common symptoms women experience during menopause.
Whether or not exercise has a major impact on hot flashes, resistance training, and cardiovascular exercise is important for preventing chronic health problems that are more common after menopause. A heart-pumping workout also increases endorphins that help relieve stress.
The Bottom Line?
Hot flashes affect most women but lifestyle changes including a healthy diet and weight loss may reduce the frequency and severity of hot flashes. Although research is inconsistent regarding exercise and hot flashes, resistance training and cardiovascular exercise is even more important after menopause to preserve muscle mass and maintain healthy bones. Yes, lifestyle really does count during menopause. Make sure you’re making the right choices.
References:
Science Daily. “Slim Down for the Health of It and Possibly Reduce Your Hot Flashes in Process”
Washington Post. “In dealing with menopausal hot flashes, weight loss might help”
Am J Clin Nutr May 2013 vol. 97 no. 5 1092-1099.
N Engl J Med 2013; 368:1279-1290April 4, 2013DOI: 10.1056/NEJMoa1200303.
Science Daily. “Mediterranean diet may lower risk of diabetes” (March 27, 2014)
Arch Intern Med 2011; 171: 1363-1369.
Medscape.com. “Effects of Diet and Weight Changes on Vasomotor Symptoms”
Am Fam Physician. 2012 Feb 1;85(3):237.
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