The information presented in this series is for educational purposes only. It is important to always communicate with your provider on specific issues related to your health.

Imagine being in your twenties or thirties and you are staring down a cancer diagnosis, learning medical jargon, and dealing with life changes. Then, you are thrust into a whole new world – menopause. Something you thought was many years away, is now your new reality, bringing with it unwelcome symptoms like hot flashes and sleepless nights. As a dietitian, I knew that food could help me manage these symptoms. In this post, I will share how simple yet effective changes to your plate can make a world of difference.

Often, the first recommendation for managing hot flashes is adjusting your environment – wearing clothes with breathable fabrics, bamboo sheets, and cranking up the A/C. Adjusting your environment is a great step but there is something even better you can do. A study from the North American Menopause Society found that diets rich in plant-based foods, particularly foods rich in soy (e.g. tofu, tempeh, soy milk/yogurt, edamame) can reduce moderate-to-severe hot flashes by 84%! There is still a myth floating around that eating soy can increase the risk of cancer; however, this is not supported by current research. If you have specific concerns, please check with your doctor or personal dietitian. My suggestion is to incorporate minimally processed soy- based products (limit frozen soy- based products) to get the most health benefits. Here is an example day of meals that may help you see some relief:

Breakfast
Whole Grain Toast with Almond Butter + Soy Milk
Mid-Morning Snack
Trail Mix with Soy Nuts or Dried Edamame
Lunch
Vegetable Stir-Fry with Tofu
Afternoon Snack
Soy Yogurt with Berries

At this point, you probably will not be surprised to hear that incorporating plant-based foods including soy products, vegetables, fruit, whole grains, and beans can also be beneficial for night sweats.

A generally healthy eating pattern can do wonders. However, there are some foods that are more likely to contribute to increased body heat and may worsen night sweats. Foods that may intensify night sweats include fried food, high-fat dairy, spicy foods, caffeine, and alcohol.

If you are a fan of spicy foods, check ingredient labels to limit ingredients known for their spiciness, such as chili peppers, cayenne pepper, or hot sauce. To add flavor, try milder seasons and herbs.

Managing night sweats is crucial for improving sleep quality, as waking up drenching in sweat can be very disruptive to your sleep pattern. Here, again, an overall healthy eating pattern and limiting spicy foods, caffeine, and alcohol are helpful. One food that I highly suggest adding to your daily routine is cherries or tart cherry juice. Cherries naturally contain melatonin, a hormone that helps regulate sleep patterns. Including a small portion of cherries in your evening snack or as part of a bedtime routine may support better sleep quality during menopause. I personally like tart cherry juice with ice
as a night cap.

Managing menopause symptoms can be daunting but it is possible to get some symptom relief through the foods we choose to eat. Simple adjustments can manage symptoms like hot flashes, night sweats, and sleep disturbances. My hope is that you now know some practical tips to help minimize these symptoms. Now go grab your ice cold, tart cherry juice!