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- 1,000 to 1,500 mg per day.
- 400-600 IU of vitamin D per day.
General dietary measures include:
- A soybean rich diet may help prevent menopause symptoms and osteoporosis.
- Avoid excessive vitamin A.
- Avoid spicy foods.
- Calcium-rich foods include sardines (in oil), milk, cheese, yogurt, salmon, broccoli, soybean, and turnip greens.
- Eliminate or at least reduce caffeine.
- Check with your doctor about supplemental vitamins E, K, D, magnesium, manganese, and zinc. Fruits and vegetables are great natural sources for these vitamins and minerals.
Other important general dietary measures include:
- Control calories:
- Eat quality fats:
- Use virgin olive oil and other unsaturated, low-cholesterol fats.
- Eat the right amount of fats, carbohydrates and protein:
- Limit your fat intake to 20 or 30 percent, but don't substitute simple carbohydrates for fat.
- Less than 7% of the day's total calories from saturated fat.
- Up to 10% of the day's total calories from polyunsaturated fat.
- Up to 20% of the day's total calories from monounsaturated fat
- Avoid fad diets:
- Eat a well-rounded diet instead.
- Eat small, frequent meals.
- Avoid large and heavy meals.
- Limit cholesterol in diet:
- To less than 200 milligrams a day.
- Limit iron intake:
- Eat enough dietary fiber:
- Whole grains are best.
- Eat plenty of fresh fruit and vegetables
- Reduce salt in your diet
- Optimal: no more than 2 grams per day.
- Check with your doctor about supplementing your diet with B vitamins:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B12 (cobalamin)
- Eat a diet that is rich in calcium.
Calcium Containing Food Sources
|Food||Serving Size||Calcium Per Serving|
|Sardines in oil||3 oz||370 mg|
|Milk||1 cup||290-300 mg|
|Swiss cheese||1 oz (slice)||250-270 mg|
|Yogurt||1 cup||240-400 mg|
|Canned salmon||3 oz||170-210 mg|
|American cheese||1 oz (slice||165-200 mg|
|Broccoli||1 cup||160-180 mg|
|Soybean curd (tofu)||4 oz||145-155 mg|
|Turnip greens||1/2 cup, cooked||100-125 mg|
|Ice cream||1/2 cup||90-100 mg|
|Kale||1/2 cup, cooked||90-100 mg|
|Cottage cheese||1/2 cup||80-100 mg|
|Corn bread||2.5 inch square||80-90 mg|
|Parmesan cheese||1 Tbsp||70 mg|
|Egg||1 medium||55 mg|
|Powdered milk||1 tsp||50 mg|
Continue to Postmenopausal Hot Flashes
PubMed Postmenopausal References
- Heinemann K, Ruebig A, Potthoff P, Schneider HP, Strelow F, Heinemann LA, Do MT. The Menopause Rating Scale (MRS) scale: a methodological review. Health Qual Life Outcomes. 2004 Sep 2;2:45. 
- Obermeyer CM. Menopause across cultures: a review of the evidence. Menopause. 2000 May-Jun;7(3):184-92. 
- Zollner YF, Acquadro C, Schaefer M. Literature review of instruments to assess health-related quality of life during and after menopause. Qual Life Res. 2005 Mar;14(2):309-27.