Most menopausal women experience hot flashes at some point in their journey. They represent a frustrating, unpredictable phenomenon that can leave you avoiding certain rooms, sprinting for the thermostat, and dialing up the fan. But if you’re just focusing on what’s around you when hot spells hit, you could be missing a crucial piece of the puzzle. What goes into your body can be just as much of a trigger (or a saving grace) as your environment, and managing your diet can go a long way in helping you find relief. Here, learn more about four foods that can impact your temperature control—and see how you can mitigate their effects. 

• Processed Foods and Sugar 

Processed foods (such as white bread) and high-sugar items (such as candy, soda, and flavored coffee drinks) can cause your glucose levels to spike and trigger excess production of insulin, the hormone that helps you convert sugar into usable energy. What follows is a crash—occasionally known as reactive hypoglycemia—that can cause fatigue, irritability, headaches, and anxiety—in addition to excessive sweating. 

Studies have shown that lack of sleep can cause increased cravings for sugar, so set yourself up for success by getting a good night’s rest: Kindra’s Sleep-Enhancing dietary supplement can help you doze off faster and stave off night sweats, too. During the day, opt for balanced meals that include a mix of complex carbohydrates, protein, and healthy fats. This will allow your body to pace itself as it breaks down the energy-producing elements in each meal, leading to consistent energy levels and better temperature regulation for the long haul. 

Avoid sugar-filled alcoholic drinks by trying Dry Farm Wines. They thoroughly vet their wine selection for low-sulfite, organic, and sugar-free offerings. Enjoy a glass (or two!) without the side effects later on.

Spicy Dishes 

When you eat spicy foods like peppers, you’re also ingesting a chemical called capsaicin. Capsaicin is what makes a pepper or a dish taste hot, but it also triggers the nerves in your body that make you feel warm. Known as a “vasodilator,” capsaicin triggers can expand your blood vessels, causing you to flush, sweat, and generally feel uncomfortable.

During menopause, you’re more susceptible to these unpleasant side effects, so try to avoid overly spicy dishes when possible. When cooking, keep an eye out for ingredients like chilies, cayenne pepper, or red pepper flakes, and consider reducing the quantity even if you don’t eliminate them entirely—small tweaks can make a big difference in your overall comfort.

•  Steamy Soups and Stews 

Sure, it may seem obvious to avoid physically warm dishes that might heat up your environment. After all, these simmering soups and stews often release steam into the air, upping the temperature and the humidity in a way that can lead to hot spells for anyone, menopausal or not. 

But as the weather outside gets cooler and the days get shorter, cutting warm, comforting dishes out of your routine is often easier said than done. When warm dishes are on the menu, whether it’s due to a specific craving or a situation beyond your control, try to mitigate the side effects by choosing a well-ventilated area for your meal and pairing the steamy item with something cold to the touch, such as a side salad. Add ice water or another cold non-alcoholic beverage to counteract the physical heat, and consider integrating a natural supplement to your daily self-care regimen to help your body with temperature regulation. Kindra’s Core capsule supports healthy circulation with super-antioxidant Pycnogenol, with the added help of adaptogen Ashwagandha for stress relief. 

Excessively Heavy Meals 

Meals that are high in saturated fats—think processed or fatty cuts of meats, cheese, and baked goods like pastries and cakes— have been shown to effect the hypothalamus, a small gland in the brain that controls many functions including temperature, appetite, emotions, and can cause your serotonin to drop, resulting in irritability and possibly contributing to hot flashes. But it’s not just what you eat that can weigh you down and heat you up. How much you eat in a sitting can be a factor, too. Large meals can cause you to feel hot, physically sluggish, and overtaxed. And you’re not just at risk of overheating: Heavy meals can weigh you down mentally, too, causing you to feel drowsy and mentally fatigued.

Combat these issues and kick hot flashes to the curb with Kindra’s Focus Supplement, which uses green tea leaf extract to battle fatigue and offers a calm, sustained energy. And consider breaking up your eating schedule into several small, well-balanced meals per day. Your body and mind will thank you.