Foods and beverages to avoid when having hot flashes include spicy foods, sugary foods, caffeinated drinks and alcoholic beverages, reports Cleveland Clinic. Spicy foods and hot drinks commonly trigger hot flashes, as they increase body temperatures and make people sweat.
Staying in a hot environment and dipping in a hot tub are other common triggers that raise the body's core temperature and lead to hot flashes, states Everyday Health. Experts also suggest stopping smoking and avoiding secondhand smoke.
Isoflavones and other plant estrogens help relieve hot flashes by acting as weaker forms of human estrogen, explains Cleveland Clinic. Lentils, chickpeas and soybeans are the best food sources of plant estrogens. Nutritionists recommend choosing natural foods instead of taking supplements. Other foods containing high amounts of isoflavones include dry miso soup mix, cooked tempeh, silken tofu and yogurt.
It helps to record the occurrence of hot flashes in a journal to identify particular foods and activities that trigger hot flashes, advises Everyday Health. Doctors also recommend wearing light, cotton clothes, sipping a cold beverage when feeling flushed, staying in a cool room, and performing relaxing techniques, such as meditation and deep breathing exercises. Deep, slow breathing, which involves inhaling six to eight times per minute, is a good technique to practice for 15 minutes in the morning, at night and when hot flashes occur, according to Cleveland Clinic.