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7 Foods That Make Hot Flashes Worse During Menopause

Here are foods to stay away from.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you dealing with dreaded hot flashes during menopause? While they are a part of the aging process, you might be aggravating them with your diet. According to Dr. Sina Leslie Smith, MS, MA, LAc, MD, licensed acupuncturist trained in functional, integrative, and culinary medicine and founder of Chicago Healing Center, certain foods make hot flashes worse during menopause. “Lots of foods can contribute to the generation of hot flashes or make hot flashes worse,” she says.


Alcohol

Waiter pouring red wine in a glass.Shutterstock

A drink or glass of wine might help you relax, but it can also aggravate hot flashes. “Alcohol warms the body and makes sleep disruptions worse,” explains Dr. Smith.

Related: This Is Exactly How to Lose Body Fat This Year

Caffeine

a man person making latte art in a cup of coffee.Shutterstock

You might need a cup of coffee or tea in the morning, but it can trigger hot flashes. “Caffeine raises heart rate and blood pressure, which makes you feel warmer,” Dr. Smith explains. Your body interprets those signs as sympathetic drive over stress, which makes hot flashes worse.”

Spicy Foods

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Spicy foods are also a no-no. “Eating capsaicin can lower the body’s set point overall (this is why most equatorial cuisines have spicy foods). However, capsaicin makes you sweat—the opposite of what most women are striving for when they have hot flashes,” Dr. Smith says.

Fatty Foods

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

Fatty foods trigger hot flashes as well. “Hormonal changes mean that lipids are being metabolized in different ways during menopause, including cholesterol (LDL, HDL, TG, and apoproteins),” says Dr. Smith.

Shelf-Stable Foods

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Dr. Smith explains that most shelf-stable foods are high in omega-6 fatty acids. “This pushes the body into an inflammatory state.”

Sugar

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Sugar is “broadly inflammatory,” Dr. Smith explains, describing the triggering food. “If eaten in the evening, sugar can disrupt sleep.”

RELATED:40 Silent Signs of Illness in Your Body.

Ginger and Cinnamon

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Ginger and cinnamon are “very warming,” which is a recipe for disaster with hot flashes. “We seek out herbs and spices that are warming in the cold months—think about what we use to flavor our foods at Thanksgiving and Christmas,” Dr. Smith explains. “These herbs and spices will warm the body and, generally speaking, make hot flashes worse.”

💪🔥Body Booster: If you are starting to experience hot flashes as part of hormonal changes, the first thing you should do is examine your diet and make some easy changes to it.

More For You

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you dealing with dreaded hot flashes during menopause? While they are a part of the aging process, you might be aggravating them with your diet. According to Dr. Sina Leslie Smith, MS, MA, LAc, MD, licensed acupuncturist trained in functional, integrative, and culinary medicine and founder of Chicago Healing Center, certain foods make hot flashes worse during menopause. “Lots of foods can contribute to the generation of hot flashes or make hot flashes worse,” she says.


Alcohol

Waiter pouring red wine in a glass.Shutterstock

A drink or glass of wine might help you relax, but it can also aggravate hot flashes. “Alcohol warms the body and makes sleep disruptions worse,” explains Dr. Smith.

Related: This Is Exactly How to Lose Body Fat This Year

Caffeine

a man person making latte art in a cup of coffee.Shutterstock

You might need a cup of coffee or tea in the morning, but it can trigger hot flashes. “Caffeine raises heart rate and blood pressure, which makes you feel warmer,” Dr. Smith explains. Your body interprets those signs as sympathetic drive over stress, which makes hot flashes worse.”

Spicy Foods

Red chili pepper,dried chillies on dark background. top viewShutterstock

Spicy foods are also a no-no. “Eating capsaicin can lower the body’s set point overall (this is why most equatorial cuisines have spicy foods). However, capsaicin makes you sweat—the opposite of what most women are striving for when they have hot flashes,” Dr. Smith says.

Fatty Foods

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

Fatty foods trigger hot flashes as well. “Hormonal changes mean that lipids are being metabolized in different ways during menopause, including cholesterol (LDL, HDL, TG, and apoproteins),” says Dr. Smith.

Shelf-Stable Foods

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Dr. Smith explains that most shelf-stable foods are high in omega-6 fatty acids. “This pushes the body into an inflammatory state.”

Sugar

,Granulated,Sugar,sweet,cubesShutterstock

Sugar is “broadly inflammatory,” Dr. Smith explains, describing the triggering food. “If eaten in the evening, sugar can disrupt sleep.”

RELATED:40 Silent Signs of Illness in Your Body.

Ginger and Cinnamon

Cinnamon,Sticks,And,Cinnamon,Powder,On,Wood, spiceShutterstock

Ginger and cinnamon are “very warming,” which is a recipe for disaster with hot flashes. “We seek out herbs and spices that are warming in the cold months—think about what we use to flavor our foods at Thanksgiving and Christmas,” Dr. Smith explains. “These herbs and spices will warm the body and, generally speaking, make hot flashes worse.”

💪🔥Body Booster: If you are starting to experience hot flashes as part of hormonal changes, the first thing you should do is examine your diet and make some easy changes to it.

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

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The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

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Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

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Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

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Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

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Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

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She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

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Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Copyright lucywyndhamread/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.


Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expertLucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback

As an expert in weight loss and hormones, I have spent the last four years helping thousands of women balance hormones and lose weight as they go through perimenopause and menopause. I have 20 years of experience in traditional medicine, additional training in functional medicine, additional certifications in lifestyle medicine, and health and wellness coaching. But more importantly, I have dedicated my entire practice to helping women navigate these changes because this is the most underserved time in a woman's health journey and makes a huge impact on the way they feel and age.


There are five main hormonal imbalances that impact women as they go through perimenopause that directly impact their ability to lose weight. Many of my patients are frustrated because the things that they did in their 20s and 30s no longer work to allow them to control the scale after the age of 35. This is very disheartening, and so by understanding hormone balance, what's happening in your body, and ways to address and heal the root cause, women are empowered to control the scale at any age.

Here are the 5 Hormone Imbalances, the symptoms, and some treatments for each:

1. Adrenal Fatigue Caused by Chronic Stress and a High Demand Lifestyle

Sarah A. GibsonCopyright Sarah A. Gibson

  • Low energy/fatigue
  • Mid-afternoon crash
  • Difficulty falling asleep at night
  • Difficulty staying asleep/3 am waking with mind racing and can't fall back asleep
  • Brain fog: difficulty with concentration, memory, recall
  • Excess weight around the middle
  • Difficulty losing weight
  • Feeling anxious or irritable.

Treatment: With adrenal fatigue people can feel chronically stressed. Some of the things you can do yourself to help with this imbalance is to focus on stress management techniques like meditation, yoga, walks in nature and to work on regulating your sleep.

2. Sex Hormone Imbalance

Beautiful young couple in bedroom. Close up of male and female feet under the blanket looking away from each other.Shutterstock

Estrogen Dominance

  • Mood issues: anxiety, irritability
  • Heavy periods
  • Clotting with menstrual bleeding
  • Dense breast tissue
  • Mood swings
  • Fatigue
  • Difficulty falling asleep and staying asleep.

Low sex hormones

  • Hot flashes
  • Night sweats
  • Low libido
  • Difficulty climaxing
  • Low muscle mass.

Treatment: You should talk to your medical provider to see if HRT is needed and right for you, but stress and adrenal fatigue will deplete progesterone supplies, so just managing these will naturally increase your progesterone levels, which is the calming hormone and will allow your sex hormones to balance out a little.

3. Vitamin D Deficiency

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  • Low energy
  • Mood disturbance: depression, anxiety
  • Inflammation
  • Brain fog
  • Hormone imbalance
  • Difficulty maintaining a healthy weight
  • Higher risk for cardiovascular disease and osteoporosis.

Treatment: Patients should get labs done to check their vitamin D levels. You want your levels to be between 60 and 80. If they're not, a vitamin D supplement can help, although sometimes a prescription is needed to increase your serum level. Meanwhile, make sure you are getting enough sunlight, which will increase your vitamin D levels.

4. Thyroid Dysfunction

Sarah A. GibsonCopyright Sarah A. Gibson

  • Thermodysregulation (feeling cold or hot all of the time)
  • Brittle hair and nails
  • Dry skin
  • Fatigue
  • Low energy
  • Heart palpitations
  • Anxiety
  • Excessive sweating
  • Difficulty sleeping.

Treatment: Thyroid dysfunction can often be a methylation issue, so make sure to talk to a doctor and get labs done. But one thing you can do is include more selenium in your diet. One example of this would be eating two Brazil nuts daily to provide selenium that will support thyroid health. I also often recommend methylated B vitamins as an additional supplement.

5. Insulin Resistance

Unhealthy,Overweight,Asian,Fat,Woman,Catching,On,Her,Big,BellyShutterstock

  • Abdominal fat
  • Fatigue/low energy
  • Slow metabolism (can't lose weight even if you starve yourself)
  • Gain weight very easily
  • Can lead to prediabetes and diabetes.

Treatment: Again, make sure to talk to your doctor but along with that, what you eat can make a difference.

Eating fiber and protein to stabilize your blood sugar is going to be your top lifestyle hack here.

Focus on eating 4 to 5 smaller meals per day spaced about three hours apart, focusing on 20 to 30 g of protein each time you eat and adding in 5 to 10 g of fiber each time you eat as well. This will stabilize blood sugar which will help to reverse insulin resistance.

The Impact of Stress

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Every high-functioning female deals with stress on a constant basis. The problem is that stress was meant to be just a short-term response! And when we are younger, we can handle the chronic demand for additional cortisol. However, as we begin to go through perimenopause, our bodies become more sensitive. Our adrenal glands can't keep up with the high demand, and we start to experience symptoms like worsening anxiety, brain fog, and irritability. The reason for this is that the adrenal gland has to produce more than just cortisol; when it gets fatigued, we end up hormonal imbalances.

You Can Transform Your Health and Thrive

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I have many high-functioning women who are clients and don't understand why they are suddenly struggling with symptoms since their lifestyle has always been high-stress. My client, LaTonya, was a busy mom with two teenage twins, had gotten her PhD, and was the CEO of a busy company. She had been working with a personal trainer doing intense workouts for eight months prior to working with me. We diagnosed her hormone imbalances, switched her daily routine, added in medications and supplements to heal her body, and focused on hitting her nutrition goals. In just six months, she was down over 50 pounds and thriving in her busy schedule.

I have thousands of stories of women who have gotten transformational results. Every single day, our team celebrates these wins and highlights the impact that we've had on women's lives.

Nutrition Strategies for Hormone Balance

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At our practice, we teach "food freedom," where no foods are off-limits. Instead, we help clients focus on hitting protein and fiber goals to fill in dietary gaps.

Fiber-rich foods

Vegetables and whole grains contain fiber, which balances blood sugar, controls hunger hormones, and even promotes healthy estrogen levels.

Examples of fiber-rich foods include:

Whole Grains: Oats, brown rice, and quinoa aid digestion and provide sustained energy.

Fruits: Apples (with skin), berries (raspberries, blackberries, strawberries), and pears improve digestion and offer antioxidants.

Vegetables: Broccoli, Brussels sprouts, and carrots enhance digestion and provide essential nutrients.

Legumes: Lentils, chickpeas, and black beans are high in fiber and protein.

Nuts and Seeds: Chia seeds, flaxseeds, and almonds are packed with fiber and healthy fats.

Protein-Rich Foods

Protein is broken down into amino acids, which are the building blocks for so many things our bodies need, including making brain chemicals (neurotransmitters), building hormones, and repairing lean muscle.

Examples of Protein-Rich Foods Include:

Animal Sources: Chicken breast, salmon, and eggs are high in protein and essential amino acids.

Dairy: Greek yogurt, cottage cheese, and milk offer balanced protein and calcium.

Legumes: Lentils, chickpeas, and black beans provide protein and fiber, ideal for vegetarian diets.

Nuts and Seeds: Almonds, pumpkin seeds, and peanuts are rich in protein and healthy fats.

Soy Products: Tofu, tempeh, and edamame are versatile, protein-rich plant-based options.

Food rich in Vitamin D

Vitamin D is essential for so many functions in our body, yet most of us are deficient in it! Vitamin D helps regulate healthy weight, decrease inflammation, stabilize mood, prevent osteoporosis, and protect against cardiovascular disease.

Examples of Foods rich in Vitamin D Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of vitamin D

Fortified Foods: Fortified milk, orange juice, and cereals help meet daily vitamin D needs.

Egg Yolks: Eggs provide a modest amount of vitamin D and essential nutrients.

Mushrooms: Some varieties, like shiitake and maitake, contain vitamin D, especially when exposed to sunlight.

Omega-3 Fatty Acids

Omega 3 fatty acids help reduce inflammation and improve both brain health and heart health.

Examples of Omega-3 Fatty Acid-Rich Foods Include:

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s and provide high-quality protein.

Chia Seeds: Packed with omega-3s, they can be easily added to smoothies, yogurt, or oatmeal.

Flaxseeds: High in omega-3s, they can be ground and incorporated into various dishes, such as baked goods or cereals.

Walnuts: A convenient snack option, rich in omega-3s and beneficial fats.

Hydration

Staying well-hydrated helps manage symptoms like bloating and dryness.

Tips for Staying Hydrated Include:

Water: Aim to drink at least 8 glasses (64 ounces) of water daily. Carry a reusable water bottle to ensure you're drinking throughout the day.

Hydrating Foods: Incorporate water-rich foods into your diet, such as cucumbers, watermelon, oranges, and strawberries, which can contribute to overall hydration.

Herbal Teas: Herbal teas like chamomile or peppermint can be a soothing way to increase fluid intake without caffeine, which can sometimes exacerbate dehydration.

Limit Dehydrating Beverages: Reduce consumption of caffeinated and alcoholic beverages, as they can lead to dehydration. If you do consume them, balance them with additional water intake.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Exercise Strategies for Hormone Balance

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Strengthen your muscles

As women age and hormone levels change, we lose lean muscle (which is called sarcopenia). This causes our metabolism to slow down because muscle burns almost twice as many calories as fat does, so when we lose muscle mass, we burn fewer calories.

Another reason this is so important is that we are at risk for changes in balance and mobility as we age (as a woman, you don't want to be the one who has "fallen and can't get up!")

A simple way to combat this is to incorporate lifting weights for 20 minutes 3 times per week. And if you are just starting out, you can do this right in your living room by using exercises like squats, push ups, and overhead press. This protects lean muscle and can prevent that loss of muscle.

Move your body

Just as it is important to strengthen your muscles, it is important to move your body. As we age, our activity level can decrease, which causes weight gain. Therefore, by focusing on daily movements, we continue to burn calories the same way we did when we were younger!

Easy strategies include:

  • Trying to hit step goals! You can track daily steps and slowly increase over time to get to a goal of 10,000 steps daily.
  • Incorporate flexibility movements that also build lean muscle, like yoga and Pilates.
  • Even just developing a simple daily stretching routine can help your balance and mobility as you age.
  • Focus on simple habits.

As we age, our bodies become more sensitive to daily fluctuations. For example, you may notice that it is more difficult to recover from a night of terrible sleep. By focusing on simple habits and staying consistent, you can develop a pattern that sets your body up for success.

Exercise plays a critical role in managing menopause symptoms by:

Reducing Hot Flashes: Regular aerobic exercise can help lower the frequency and severity of hot flashes.

Improving Mood: Exercise boosts endorphin levels, helping to manage mood swings and anxiety.

Enhancing Sleep Quality: Physical activity promotes better sleep patterns.

Maintaining Bone Density: Weight-bearing exercises like walking and strength training prevent bone loss.

Supporting Weight Management: Regular physical activity helps in maintaining a healthy weight, reducing the risk of associated health issues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Common Mistakes to Avoid

Sarah A. GibsonCopyright Sarah A. Gibson

The two biggest mistakes that women make when trying to lose weight after the age of 40 are:

  1. Starving themselves
  2. Over-exercising.

Prioritize Nutrition: Many women starve themselves and restrict entire food groups in order to move the scale. This causes the metabolism to slow down and burn fewer calories, making it even harder to lose weight. Focusing on foods that include protein and fiber is just one of the important parts of nutrition. Another is eating more consistently throughout the day to communicate with the body that there is a consistent source of energy and it can burn more calories.

Limit exercises that increase cortisol, like running, HIIT, and intense workouts, especially during the hormone balancing and healing part of your perimenopause journey, but listen to your body. If you incorporate things like walking, cycling, or swimming for aerobic health, start with short periods of time and see how your energy levels are the next day.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Is Your Weight Gain Hormonal?

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It's very important for women to talk with their medical provider, but one easy way to determine hormonal weight gain is by following the simple at-home tip:

Measuring Waist to Hip Ratio.

  1. Start by measuring your waist at its smallest point.
  2. Then, measure your hips at their widest point.
  3. Divide WAIST / HIP
  4. If that number is LESS than 0.8, your weight gain is not likely due to hormone imbalance.
  5. However, if that number is 0.8 or GREATER, you likely have hormone imbalances that must be addressed first to manage the scale.

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Finding Your Path to Balance and Health

Sarah A. GibsonCopyright Sarah A. Gibson

Unfortunately, hormone imbalance is very complicated and is dependent on each specific person. There isn't a one-size-fits-all approach that works for everyone. Most women are doing the lifestyle things that they are told to do and not seeing results, and it's because they don't know exactly what's happening in their bodies.

Once you have a diagnosis and a clearly outlined plan to be able to address the root cause and heal your body, it becomes much easier to develop lifestyle habits that not only balance hormones, but also reverse symptoms.

Weight gain is just a symptom of something deeper happening in your body. The most important thing is to align yourself with a medical provider or specialist who will listen to you and help you through this time. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Talking about menopause can be challenging for many couples. Yet, as men, understanding and supporting our partners through this natural transition is crucial for maintaining a healthy relationship. To help navigate this important life change, we turned to renowned relationship expert Dr. Emily Morse, host of the #1 rated "Sex With Emily" podcast. With thousands of listeners seeking advice, particularly menopausal women, Dr. Morse offers invaluable insights from her extensive experience speaking at longevity conferences and counseling couples through this transition.


Stop Ignoring Physical Changes

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Dr. Morse explains that "just like aging men will experience more erectile dysfunction for purely natural reasons, aging women will experience differences in their anatomy for purely natural reasons." She notes that "lowered estrogen levels affect lubrication levels of the vagina. This can lead to micro-tears and make sex uncomfortable."

Start Adapting to New Physical Needs

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Your partner will appreciate it if you take things slow. "Men need to be educated on lube and going slow, as it takes women much longer than them to undergo the full arousal process!" advises Dr. Morse. She explains that "arousal is crucial because it engorges the genitals with blood, which makes sex more pleasurable." Consider incorporating supplements like Solaray's her life STAGES Libido formula, which Dr. Morse notes is "designed to support enhanced arousal, natural lubrication, and sexual satisfaction."

RELATED:20 Superfoods for People Over 50

Stop Dismissing Menopausal Symptoms

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Think about it: you wouldn't want someone brushing off your health concerns, either. A major issue Dr. Morse identifies is "minimizing reactions to symptoms like hot flashes ('it's not THAT hot') and low sex drive, making jokes about menopause."

She warns that "it's problematic on many levels, but it also hurts the integrity of the relationship when a woman feels like she is being gaslit for symptoms that aren't always easy to explain."

Start Understanding All Symptoms

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How do you feel after a rough night? Now imagine it happens non-stop for weeks, months, even. Dr. Morse points out that "almost half of postmenopausal women have sleep problems, which can lead to more symptoms – loss of desire and more anxiety."

She adds that "anxiety, irritability, anger, and depression are all common menopausal symptoms," along with "hot flashes and night sweats: common menopausal symptoms that can make intimacy uncomfortable."

Stop Avoiding Discussions About Intimacy

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Let's be honest – nobody's a mind reader. "Not talking about your sex life" is the biggest mistake men make, according to Dr. Morse. She warns that this avoidance often "leads to cheating, resentment, etc." When couples don't discuss these changes, they risk their intimate connection deteriorating.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Start Having Open Conversations

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Just like any other aspect of your relationship, communication is key here. The solution is clear: "Keep talking to each other!" Dr. Morse emphasizes. "When couples discuss what kinds of activities increase their desire and which ones decrease their desire, they'll be able to find a routine that works." She adds that "supplementation, possibly hormone replacement therapy, and (most importantly) communicative collaboration all help you maintain a positive sexual connection."

Stop Believing Myths About Menopause and Sex

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You’re not too old for rock and roll, and you’re definitely still too young to die. Life can still be fun. Think of this as a new chapter, not the end of the story. "We've been trained to think of it as 'the end' for sex, and it's absolutely not," Dr. Morse states firmly. This misconception can lead couples to give up on their intimate life unnecessarily.

Start Exploring New Forms of Intimacy

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Consider this an opportunity to discover new ways to connect with your partner. "For many women, penetration isn't where the most pleasure and satisfaction lives," Dr. Morse explains, "so it's a time to explore other paths for connection." She notes that many women are "wanting slower sex, more foreplay (now more than ever), different positions, and want to bring in sex toys and lube."

Stop Ignoring Changes in Desire

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Just like your appetite changes throughout the day, desire isn't always constant. Dr. Morse explains that "desire (the want to want to have sex)" also changes. Without the surge of hormones, lack of sleep (due to menopausal symptoms and stress,) the desire to have sex takes more thought and understanding."

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Start Taking Action for Positive Change

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The effort you put in now will pay off in maintaining a strong, intimate relationship. "When couples prioritize their sex life and do what it takes to keep it on track, it is possible to have the intimacy and sex life we all deserve," Dr. Morse affirms. "Commit to your sex life and intimacy and find ways to make it work for both of you. Our sex lives are always changing, but it doesn't have to stop!" And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.