The best foods for hot flushes and night sweats: what can help

Wondering what to eat when hot flushes and night sweats keep interrupting your day? Some foods and drinks may trigger symptoms, but there isn’t a proven food-based cure. Here, nutritionist Karen Newby shares dietary ideas, alongside guidance on what the evidence says about food, supplements, and natural remedies.

Why do hot flushes and night sweats happen?

Changing oestrogen levels can make the brain’s temperature-control system more sensitive. This can trigger flushing and sweating even when you’re not particularly hot. Food and drink may influence symptoms for some women, but they aren’t the underlying cause of menopausal hot flushes.

Foods and drinks that may trigger hot flushes and night sweats

Some women find that caffeine, alcohol, spicy food, or very hot drinks make their symptoms worse. Triggers vary, so you don’t need to cut out everything on the list.

Try keeping a simple diary of your flushes, meals, drinks, and sleep. If you notice a pattern, change one thing at a time and see whether it helps.

What can I drink to help with hot flushes?

A cool drink of water may help you feel more comfortable during a flush. If caffeine, alcohol, or very hot drinks seem to trigger symptoms, try reducing them or choosing cooler alternatives. No particular drink is proven to stop menopausal hot flushes.

Can ginger cause hot flushes?

Some people find that spicy foods or hot drinks make flushing worse. If you notice symptoms after ginger tea, try drinking it cooler or leaving out the ginger to see whether anything changes. Ginger isn’t an established treatment for menopausal hot flushes.

Can food help with hot flushes and night sweats?

Tofu, tempeh, and edamame contain isoflavones – plant compounds with a weak oestrogen-like effect. Research into whether they relieve hot flushes has produced mixed results, so they aren’t a guaranteed treatment.

These foods can still be useful additions to a balanced diet. Try adding tofu to a stir-fry, edamame to a salad, or calcium-fortified soya milk to your porridge.

Vegetables, fruit, wholegrains, beans, nuts, seeds, and other protein sources also support your overall health. You don’t need to buy special foods or follow a restrictive diet.

Simple dietary changes to try

• Keep a symptom diary to look for patterns.
• Adjust one suspected trigger at a time, rather than cutting out several foods.
• Aim for balanced meals that fit your appetite and routine. A bedtime snack isn’t an established treatment for night sweats.

Other ways to manage hot flushes and night sweats

A cool bedroom may help you feel more comfortable during hot flushes and night sweats. Try opening a window or using a fan to circulate the air, and choose lightweight, breathable nightwear. Keep a cool drink of water nearby so you don’t have to get up when you’re feeling hot.

Layer your bedding so you can adjust it easily when hot flushes strike. A lighter duvet with a separate blanket gives you more flexibility than one heavy cover, particularly if you and your partner prefer different temperatures. Pillow coolers are another option that can help. If you often wake up drenched, keeping spare nightwear within reach can make changing and settling back down easier.

Natural remedies for hot flushes and night sweats: what to know

There’s some evidence that certain isoflavone or black cohosh preparations may help with hot flushes, but results vary, and products differ in strength and safety. Evidence for other remedies, including sage, red clover, evening primrose oil, and vitamin E, is limited or inconsistent.

‘Natural’ doesn’t always mean safe. Speak to your GP or pharmacist before trying a supplement, particularly if you take medicines, use HRT, or have a history of breast cancer or liver problems. Liver problems have been reported in people taking black cohosh.

If symptoms are affecting your sleep or daily life, ask about treatments with stronger evidence, including HRT where suitable and menopause-specific CBT.

For more information, read The Natural Menopause Method by Karen Newby, published by Pavilion or visit karennewby.com

If hot flushes or night sweats are disrupting your sleep or daily life, support is available. Read our guide to hot flushes, night sweats, and treatment options.