Foods to Help Manage Menopause (Page 5)

4. Soothe Hot Flashes

How to Eat: Flaxseed. Who wouldn’t be up for trying a natural remedy to cool down? In one study, women consumed four tablespoons of ground flaxseed daily—two in the morning, two at night. After six weeks, the frequency of their hot flashes dropped, on average, from 7.3 to 3.6 a day. Intensity of the hot flashes decreased too.

The researchers think the lignans in flax offer a “natural,” less potent estrogen effect on hot flashes than synthetic hormone therapy. Flaxseeds are also one of the best plant sources of omega-3 fatty acids and they provide both soluble fiber, linked to reduced risk of heart disease, and insoluble fiber, which provides valuable roughage. But for your body to absorb the benefits, the seeds must be ground.

Other research suggests the omega-3s in oily fish like salmon and tuna and the isoflavones in soy foods may help to naturally relieve hot flashes.

Want to try this natural cooling solution at home? Start with two tablespoons daily and work up to four, recommends one researcher. (Note: 4 tablespoons = 190 calories.) Because flaxseeds are rich in fiber (2.5 grams per tablespoon) increasing intake too quickly can cause bloating.

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