Menopause is a natural, unavoidable time in a woman's life. Though it is almost universally a different experience, each woman will experience it differently and not every women actually experiences all the menopause symptoms, somewhere between 75% and 85% of women report hot flashes at some point during their transition.
One consolation for getting a menopausal hot flash in the middle of summer is the additional excuse to eat a fresh, crisp fruit salad. Read on for inspiration about which fruits you should include in your cooling salad this summer.
Hot Flash Fruit Salad
To cool down on a hot summer day chop up the following fruits:
Oranges not only have vitamin C which is necessary for a healthy immune system, but are also filled with calcium. Women suffering from menopausal symptoms are often advised to eat more calcium because it also helps prevent osteoporosis.
Dried grapes are probably most well-known for containing iron. Anemia, or iron deficiency, is often associated with more intense hot flashes. So pick up plenty of these shriveled grapes next time you're at the supermarket to keep them at bay.
Probably most famous for containing potassium, bananas are also an excellent source of magnesium, which helps to replenish the electrolytes you lose when you sweat.
Kiwis are rich in many vitamins and minerals, but they are also a significant source of copper. The fruit also contains calcium which is extremely useful in the war against hot flashes.
Berries that have a deep color, like raspberries or blueberries, are often nutrient dense. Raspberries are full of antioxidants which help stimulate the production of estrogen, which controls your body temperature.
For best and tasty results mix everything in a medium sized bowl. Try adding orange juice to create a juicier salad. Allow the mixture to marinate in the refrigerator for an hour, or serve right away according to preference.
For More Information
If you have the luxury of a farmer's market in your area, this is one of the best places to get the freshest fruit available. If not, ask your local grocer what fruits are in season in your area. Also, talk to your doctor about other common fruits that are recommended for menopausal hot flash relief. Follow the link below for more information about hot flashes treatments.
- Sikon, Andrea and Holly Thacker M.D. "Treatment for Menopausal Hot Flashes". Cleveland Clinic Journal of Medicine. July 2004: 71 (7).
- "Hot flashes ... in January". Canadian Medical Association Journal. 2004: 170 (1).
- Miller, Heather and Rose Maria Li, M.D. "Measuring Hot Flashes: Summary of a National Institutes of Health Workshop". Conference report. Mayo Clinic. June 2004: 79.