Menopause hot flashes: dietary tips to ease symptoms

A study by the health platform DOMMA, presented at the Spanish Association for Menopause Study (AEEM) congress, reported that 54 % of women experience hot flashes and 64 % suffer insomnia during menopause. Experts say that while diet cannot eliminate the symptoms, certain foods may lessen their frequency and intensity. Soy products, rich in isoflavones, and ground flaxseed, which contain lignans, are highlighted for their phyto‑estrogenic effects. Oily fish such as salmon, sardines and mackerel provide omega‑3 fatty acids that support cardiovascular health. Water‑rich fruits and vegetables (cucumber, melon, lettuce, tomato) aid hydration. Dairy options like yogurt and kefir supply calcium and probiotics. Nuts (walnuts, almonds, hazelnuts) add magnesium and vitamin E, and legumes (lentils, chickpeas, beans) offer plant protein and fiber. Women are advised to limit alcohol, very spicy foods, excessive caffeine and hot drinks, which may trigger episodes.