Foods To Fight Hot Flashes | Baby care | Women's health | Beauty

Many women over 40 struggle with hot flashes and a lot of them are looking for non-medical ways to feel better. A good place to start when you are trying to feel better, no matter what the cause, is to examine what you are eating. Often our diet can cause us to be sick and, just as often, the food we eat can help to heal us. As Hippocrates said, ?Let food be your medicine, and medicine be your food.?

Let?s look at some dietary tips to help with hot flashes. After the tips, you?ll find a tasty recipe that incorporates some of the foods talked about below.

1. Avoid Hot FlashTriggers -For some women, certain foods or substances in foods can set off hot flashes. These include caffeine, alcohol and spicy foods. It may be helpful to keep a log or journal, recording what you eat and when you experience hot flashes to see if there is a connection.

2. Try adding Soy foods to your diet- Soy contains isoflavones, compounds that have estrogen-like effects. Women in Japan, who consume a relatively high amount of soy, have significantly less hot flashes than women in the U.S. and soy may be the reason why. Consider adding 1-2 servings per day of whole soy foods, such as edamame (soybeans in the shell), roasted soy nuts, tofu, tempeh (firmer than tofu with a textured, nutty flavor) or soy milk. Stay away from soy powders or supplements since they tend to be highly processed and more research is needed to assure that they are safe and effective.

3. Eat more plant-based, whole foods like whole grains, beans, fruits and vegetables (especially leafy greens) and less animal and processed food. Commercially produced meat and dairy and highly processed packaged food increase inflammation in the body, whereas plant-based, whole foods decrease inflammation, and can help you feel better overall and help decrease hot flash symptoms.

4. Drink Water- Staying hydrated can help keep you cool and comfortable. Substitute a cold glass of water for any soda or sweetened drinks you may usually have.

Quick and Easy Hot Flash Recipe

Orecchiette with Edamame, Tomatoes and Ricotta Salata- serves 4

Ingredients:

1 ? pounds shelled edamame
2 tablespoons extra-virgin olive oil
? medium onion, minced
1 pound grape or cherry tomatoes, cut in half
1 pound orecchiette or small shells- multi-grain or whole grain, if possible

2 ounces ricotta salata cheese, finely crumbled or grated- you can substitute with grated Parmesan or Pecorino Romano cheese
Salt and pepper

Bring 4 quarts water to boil in a large pot for cooking the edamame and the pasta.

Add the edamame to the boiling water and simmer for two minutes. Transfer the edamame with a slotted spoon to a large bowl. Set aside. Keep pot of water on the heat.

Heat the oil in a large skillet. Add the onion and saute over medium heat until translucent, about 3 minutes. Stir in the tomatoes and salt and pepper to taste and simmer until the tomatoes soften slightly but do not lose their shape, about 4 minutes.

Stir in the edamame. Cook until the beans are completely tender, 2 to 3 minutes. Adjust the seasonings.

Bring the pot of water back to boiling and add the orecchiette or small shells. Cook until al dente and drain.

Toss the pasta with the tomato-edamame sauce and mix well. Divide among individual bowls and sprinkle with cheese. Serve immediately.

-adapted from The Complete Italian Vegetarian Cookbook, Jack Bishop

Here?s to staying cool, calm and collected!

Reina Marino, M.D.

Dr. Marino specializes in Integrative and Lifestyle Medicine in the Philadelphia area. She uses nutrition, stress management and exercise to help people lose weight, increase their energy, and decrease their stress so that they can look and feel like their younger selves and bring their best to their families, friends and work.

Find out more at http://drreinamarino.com/. You can contact Dr. Marino at rm@drreinamarino.com or by calling 267-519-0810

Source: http://www.womenfavor.com/health-fitness/menopause/foods-to-fight-hot-flashes-5.html

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