Hot flushes and night sweats are among the most common and frustrating symptoms of perimenopause and menopause, affecting up to 80% of women. They can strike anytime which can be disrupting your sleep, work, and daily activities. While hormone replacement therapy (HRT) is an option for some, many women seek natural ways to manage symptoms.
The good news? What you eat can make a real difference. Research shows that dietary changes can help regulate body temperature, balance hormones, and reduce inflammation, all of which may lessen the frequency and intensity of hot flushes and night sweats.
What Are Night Sweats?
Night sweats are essentially hot flushes that occur at night while you’re sleeping. They happen for the same reasons as daytime flushing—hormonal fluctuations affecting your body’s temperature control—but are often worse at night due to external factors.
Why Do Night Sweats Happen?
At night, your body’s core temperature naturally drops as part of the sleep cycle. However, during menopause, fluctuating oestrogen levels can confuse the brain’s temperature regulation system (the hypothalamus). This can trigger a sudden wave of heat, even when your room is cool.
Common Triggers for Night Sweats:
Warm bedrooms & heavy bedding
Alcohol & spicy foods before bed
Caffeine too late in the day
Stress & anxiety affecting cortisol levels
Low blood sugar levels overnight
Tip: Keeping a cool room, breathable bedding, and a balanced diet can help reduce night sweats.
My Most Embarrassing Hot Flush: The Restaurant Incident
For years, I thought I’d escape menopause without experiencing a single hot flush. That was until one unforgettable night changed everything.
It was my leaving do from the NHS, a night I had been looking forward to for weeks. I wore a beautiful red dress (which, of course, doesn’t fit anymore), and for the first time in a long while, I felt amazing. But as I sat down, sipping my second glass of wine, something felt… off.
I wasn’t just warm—I was soaking wet. Sweat dripped down my back, my shoes felt slippery, and I panicked at the thought of standing up, worried my dress would reveal a visible damp patch.
I made a beeline for the bathroom, peeling off my dress and leaning against the cool tiles, desperately trying to bring my temperature down. I had never experienced a hot flush before, and there I was—melting in the middle of a crowded restaurant.
When I returned to the table and confided in my friends, they stared at me in horror. Most of them were younger and had no clue what I was going through. That night, I realised something important:
If I didn’t take control of my menopause journey, no one else would.
And that’s exactly what led me to research, experiment, and find solutions that actually work – starting with what I put on my plate.
Best Foods to Reduce Hot Flushes & Night Sweats
Adding these nutrient-rich foods to your diet can support hormonal balance and help ease menopause symptoms naturally.
1. Phytoestrogen-Rich Foods
Phytoestrogens are plant compounds that mimic oestrogen in the body, potentially reducing menopause symptoms. Research suggests that women who eat soy-based foods experience fewer and less severe hot flushes and night sweats.
Top Sources:
Soy products (tofu, tempeh, soy milk, edamame)
Flaxseeds
Chickpeas, lentils
Whole grains (brown rice, quinoa)
Tip: Add ground flaxseeds to smoothies or porridge for an easy hormone-friendly boost.
2. Omega-3 Fatty Acids
Omega-3s are healthy fats that help reduce inflammation and support hormone balance. Studies suggest they may also help with mood regulation and night sweats.
Top Sources:
Fatty fish (salmon, mackerel, sardines)
Walnuts
Chia & flaxseeds
Olive oil
Tip: If you don’t eat fish, consider an omega-3 supplement for added support.
3. Vitamin E-Rich Foods
Vitamin E helps regulate temperature fluctuations and may reduce night sweats by supporting hormonal balance.
Top Sources:
Almonds & sunflower seeds
Spinach
Avocados
4. Magnesium for Better Sleep & Night Sweats
Magnesium relaxes the nervous system, helping with sleep disturbances and reducing the impact of night sweats.
Top Sources:
Dark leafy greens (spinach, kale)
Nuts & seeds
Whole grains
Tip: A magnesium supplement before bed may aid relaxation.
5. B Vitamins for Mood & Energy
B vitamins, particularly B6, help with mood swings and energy levels during menopause.
Top Sources:
Whole grains (oats, brown rice)
Eggs
Dairy
Potatoes
Legumes
Tip: Swap white bread for wholegrain to boost your B-vitamin intake.
The Mediterranean Diet & Menopause
Research shows that following a Mediterranean diet—rich in vegetables, whole grains, and healthy fats—is linked to fewer hot flushes and night sweats.
Key principles: Focus on whole foods over processed foods Include healthy fats from olive oil, nuts, and fish Eat plenty of colourful vegetables Reduce sugar & processed carbs
Supplements That May Help With Night Sweats & Hot Flushes
If getting enough nutrients from diet alone is challenging, supplements may help:
Black Cohosh – May help reduce night sweats naturally. Soy Isoflavones – Supports hormonal balance in some women. Magnesium – Helps sleep and temperature regulation. Vitamin E – May reduce night sweats. Omega-3 Supplements – Great for inflammation and brain health.
Foods & Drinks to Avoid
Some foods may trigger night sweats and hot flushes. If you experience worsening symptoms, try reducing these:
Caffeine – Can narrow blood vessels and worsen night sweats. Alcohol – Can cause vasodilation, leading to body temperature spikes. Processed Foods – May cause inflammation, increasing symptoms. Spicy Foods – Some women find these worsen night sweats, though evidence is mixed.
Tip: Keep a food journal to track personal triggers.
Lifestyle Changes to Support Menopause
Diet alone isn’t the only way to improve menopause symptoms—lifestyle habits play a key role too.
1. Keep Your Bedroom Cool
Use breathable cotton bedding & pyjamas Keep a fan or cooling pad nearby Reduce bedroom temperature to 16-18°C
2. Reduce Stress Before Bed
Try meditation or deep breathing Read a relaxing book (avoid screens) Use lavender essential oil for relaxation
3. Identify Triggers
Keeping a night sweats diary can help you identify what makes your symptoms worse.
Example Day of Meals to Help Hot Flushes & Night Sweats
Here’s a simple, balanced menopause-friendly meal plan:
Breakfast: Oatmeal with flaxseeds, walnuts, and soy milk Snack: Apple with almond butter Lunch: Salmon with quinoa & sautéed spinach Snack: Hummus with cucumber & wholegrain crackers Dinner: Stir-fried tofu with brown rice & mixed veg Dessert: Dark chocolate & almonds
Tip: Staying hydrated is key! Aim for at least 1.5–2L of water daily.
Final Thoughts
Menopause can bring uncomfortable symptoms, but small dietary and lifestyle changes can make a big difference.
Focus on phytoestrogen-rich foods like soy & flaxseeds Include healthy fats & omega-3s for hormonal balance Follow a Mediterranean-style diet to reduce inflammation Keep a night sweats journal to track triggers
Every woman’s menopause journey is unique—try small adjustments and see what works for you.
Gastritis is a common condition that occurs when the lining of the stomach becomes irritated or inflamed. A wide array of factors can cause it, from stress, to medications, to spicy foods. But don’t worry, whether you’ve got a case of the stomach bug blues, or you’re just looking for ways to keep your tummy happy and healthy, this post has all the info you need!
What is gastritis?
Gastritis is estimated to affect over half of the world’s population and it can be chronic or acute. Acute gastritis refers to a sudden onset of inflammation that only lasts for a short period of time (think days or weeks). Whereas chronic gastritis refers to a long-term inflammation of the stomach lining (think months or years). Chronic gastritis can be very destructive – causing changes in the stomach lining, increasing stomach ulcer risk, and can even increase risk of stomach cancer.
There is a wide array of potential causes of gastritis – with some being a more likely cause of acute gastritis, as opposed to chronic gastritis, and vice versa. Here are some of the most common causes:
Acute
Helicobacter Pylori: Pylori is a type of bacteria that can infect the stomach lining and cause acute gastritis in some people. However, it does not always cause problems. The bacteria are usually passed through contact with bodily fluids but it can also be spread via food or water.
Other infections: Infections by other microorganisms, including the norovirus or Herpes simplex can also cause acute gastritis.
Excessive alcohol intake: Alcohol – specifically types with low ethanol content such as beer and wine – can increase the production of stomach acid which can cause acute gastritis [1]
Stress: Like alcohol, cortisol and other stress hormones can increase the production of stomach Stress hormones also decrease the production of protective mucus in the stomach lining which can lead to acute gastritis. [2]
Chronic
Helicobacter Pylori: In addition to being a cause of acute gastritis, it is also the cause of a majority of chronic gastritis [3]. The inflammation caused by the bacteria can cause stomach ulcers if the gastritis is left untreated.
Autoimmune conditions: In some cases, a person’s immune system may attack the cells of the stomach lining – this is known as autoimmune gastritis, a sub-category of chronic gastritis. This type of gastritis is often associated with other autoimmune conditions like type 1 diabetes
Chronic NSAID use: Nonsteroidal anti-inflammatory drugs (NSAID), such as ibuprofen and aspirin are used to relieve pain and inflammation. However, chronic, prolonged use of these drugs can irritate and inflame the stomach lining and cause chronic
Older age: As we get older, the risk of chronic gastritis increases due to thinning of the stomach lining that happens over time. [4]
Symptoms of gastritis
The most common symptoms of gastritis include:
Abdominal pain: The pain associated with gastritis is often described as a gnawing, burning sensation in the upper abdomen.
Nausea and vomiting: The nausea and vomiting associated with gastritis can be mild to severe. If your vomit is red in colour or looks like ground coffee – seek emergency medical
Bloating and excess gas: The inflammation of the stomach lining can affect food in the digestive tract being moved along correctly which can cause gas to build up in the
Loss of appetite: The inflammation of the stomach lining can lead to a feeling of fullness
What might Gastritis be mistaken for?
Gastritis shares symptoms with several other gastrointestinal disorders which it may be mistaken for.
One of these disorders is gastro-oesophageal reflux disease – or GORD. GORD is a chronic condition in which the stomach acid flows back into the oesophagus. The symptoms of GORD including bloating and gassiness, and pain, are similar to those of gastritis.
Gastritis may also be mistaken for an IBS flare up as the symptoms can be identical in some cases. However, during an IBS flare, there will typically not be inflammation of the stomach lining. Therefore, if you believe you may have gastritis but are concerned that it may be an IBS flare, seek medical attention to receive a proper diagnosis!
Deficiencies associated with Gastritis
Whilst acute gastritis may cause a temporary loss of electrolytes, particularly when vomiting occurs, chronic gastritis can lead to several vitamin and mineral deficiencies that have the potential to complicate the condition further[5]:
Vitamin B12 – Also known as cobalamin, vitamin B12 is a water-soluble vitamin used to make DNA and red blood cells. Sufferers of chronic gastritis may become deficient in vitamin B12 due to the damage that is done to the lining of the stomach which prevents the body from absorbing the vitamin. Symptoms of vitamin B12 deficiency include fatigue, weakness, and pins and needles.
Iron – Iron is an important nutrient in our body which is required for the production of haemoglobin, therefore, without it, the body may be unable to produce enough healthy red blood cells. Iron deficiency occurs in chronic gastritis cases due to blood loss from the stomach lining. Symptoms of iron deficiency include fatigue, pale skin, dizziness, and weakness.
Vitamin C – Also known as ascorbic acid, vitamin C is a water-soluble vitamin which our body cannot make on its own – meaning we have to get it through our diet to avoid deficiency. This vitamin plays an important role in immune function and the production of collagen and serotonin. Chronic gastritis may cause vitamin C deficiency via damage to the stomach lining reducing the body’s capacity for absorbing the vitamin. Symptoms of vitamin C deficiency include weakness, joint and muscle pain, and increased infection risk.
Calcium – Calcium is an essential mineral that is used in so many parts of the body including, bone and teeth health, muscle function, nerve transmission, and maintenance of the body’s pH balance. Calcium deficiency can occur in chronic gastritis cases due to the reduced absorption of the mineral. Symptoms of calcium deficiency include muscle cramps, muscle weakness, and fatigue.
How is Gastritis diagnosed?
Gastritis can be diagnosed using a variety of methods. For example, your GP may utilise blood tests to check for inflammation or infection markers, or a breath test to check for H.pylori infection. The upside of both of these methods is that neither of them are invasive.
However, the most definitive method of diagnosing gastritis is through upper GI endoscopy, or a gastroscopy, which allows a doctor to view and examine you stomach lining. This will allow the doctor to determine how severe the inflammation of the stomach lining is and can also help highlight what is causing the symptoms. This procedure is much more invasive than a blood or breath test.
Dietary Treatment
The treatment for gastritis depends on the cause. For example, cases of gastritis that are caused by H.pylori, antibiotics are prescribed.
However, there are some lifestyle and dietary tips that could help relieve or minimise symptoms:
Importance of reducing anxiety
If you are experiencing gastritis symptoms, call your GP to get to the bottom of what may be causing the symptoms. However, if you are looking for a way to ease your symptoms whilst you await your appointment, it is important to manage stress and anxiety levels as these have the potential to exacerbate your symptoms.
When we experience high levels of stress, our “fight or flight” response is triggered and stress hormones – such as cortisol and adrenaline – are released. A natural result of this response is a slowing or even a complete halt in the digestive processes that occur in our bodies which can cause us to feel a bit nauseous or bloated.
Reducing anxiety and stress can be achieved through a variety of methods – sometimes it is just a case of trial and error before you find exactly what works for you. Here are some ideas to get you started:
Deep breathing – Take slow, deep breaths in through your nose and out through your mouth. Try to really be intentional with it. You can also try square/box breathing – this is a technique where you inhale for 4 seconds, hold that breath for 4 seconds, exhale for 4 seconds, and keep your lungs empty for the final 4 seconds. If that sounds complicated, don’t worry! Here’s a helpful visual to demonstrate it a little more clearly:
Mindfulness meditation – Mindfulness meditation is a type of meditation that focuses on paying attention to the present moment with a non-judgmental attitude. Try taking 5 minutes a day where you focus on your breathing and observe your thoughts without judgement. Over time, this can help improve your stress and anxiety management skills!
Exercise – Whether its walking, yoga, or cycling, exercise can be a great way to reduce your anxiety levels! Exercise can increase blood flow and release endorphins which can help alleviate anxiety symptoms. It can also provide a bit of a distraction if you find your thoughts running a bit out of control!
The colour of our poop is a fascinating but often overlooked indicator of our digestive health. Whilst we might feel shy to discuss it, the colour of your poop can tell you a lot about what is going on inside your body and can let you know if something isn’t working quite as well as it should be!
Usually, changes in the colour of your poop isn’t a sinister sign, but rather it comes as a direct result of the food that you have eaten. However, if you are concerned, have no fear, this blog post will inform you of the possible causes for any interesting colours you’ve seen in your loo recently!
Brown: This is the most common colour of poop and it is an indication that everything is functioning normally. The brown colour is a result of the poop being exposed to the right amount of bile in the digestive tract!
Green: Whilst green might seem like an unusual colour for poop, it is usually not a cause for concern. Instead, the green colour could be due to the presence of bile, especially when you are experiencing diarrhoea. Otherwise, it is an indication that you have been consuming a lot of green leafy vegetables (such as kale, spinach, or broccoli), green food colouring, or iron supplements.
Black: Black poop may be caused by the consumption of certain medications (iron supplements, Pepto-Bismol, and activated charcoal). However, it can also indicate that you are experiencing bleeding in your upper digestive tract as a result of a peptic ulcer, gastritis, or another digestive condition. If you are passing black stools and believe it is not a result of what you have eaten, seek medical attention.
Yellow: Poop that is consistently yellow or greasy looking can be an indication that there is a problem with your liver or bile ducts which is affecting the way your body is digesting the fats that you eat. You should consult your GP to rule out any underlying digestive issues such as coeliac disease.
White or Pale: If your poop is lacking in colour, it is likely related to medications you have taken. In fact, it is not uncommon for diarrhoea medications to cause your poop to lose some colour. If, however, you have not taken any diarrhoea medication recently, white or pale poop may come as a result of a lack of bile. It is important to seek medical attention if your poop is consistently pale or white in colour.
Red: Passing stools which have a red tint to them may be a result of the consumption of red coloured foods such as beets, cranberries, or foods with red food colouring. However, if your poop is red in colour and you have not consumed any of these foods recently, it could be a sign of bleeding in the lower digestive tract. This could be a result of haemorrhoids, diverticulitis or IBD. You should seek medical attention if you frequently pass red stools.
If you notice any changes in your poop colour which persists more than a few days, you should consult your GP to rule out any underlying health issues.
Diarrhoea can be a real pain in the … gut! But did you know that there are two different types of diarrhoea? Whilst some cases of diarrhoea are temporary and go away on their own within a week or so, other cases are chronic and may require a visit to the doctor.
Temporary Diarrhoea
Temporary diarrhoea – also sometimes to referred to as acute diarrhoea – is a bit like a thunderstorm. It comes on suddenly, but it doesn’t stick around for long. This type of diarrhoea is typically caused by short-term infections and lasts anywhere from a few days to a couple of weeks.
Causes:
Stomach flu: Stomach flu (also known by its scarier name Viral Gastroenteritis) is highly contagious and causes symptoms such as nausea, vomiting, stomach cramps, and diarrhoea. But worry not! Although it may sound intimidating – it tends to clear up on its own within a week.
Bacterial infections: Infections by various types of bacteria, including E.coli, Salmonella, Campylobacter, V.cholerae, Shigella, and Staphylococcus aureus can cause food poisoning and bring on acute diarrhoea through contaminated water or food. This diarrhoea is common when travelling as food preparation or water quality may be different from what your body is used to!
Medications: Anyone who has had a course of antibiotics knows the havoc it can wreak on your gut! So, if you’ve recently been prescribed some and have a case of the runs, worry not – it is an expected side effect. Other medications such as laxatives and chemotherapy drugs may also cause diarrhoea.
Overconsumption of alcohol: Alcohol in large amounts can irritate your digestive system which may result in softer stools and a more frequent urge to go. Plus, alcohol’s dehydrating effect can exacerbate the situation.
Stress: When you’re feeling stressed out or anxious, your body releases stress hormones such as adrenaline and cortisol which impact your digestive system.
What should you do?
For most cases of temporary diarrhoea, you can expect it to clear up on its own without you lifting a finger. However, if you want to help the process along, here are some things you can try to ease the discomfort:
Drink plenty of fluids. Staying hydrated becomes especially important when you have been suffering a bout of diarrhoea as your body loses much more liquid than usual. Increasing your intake of water can help prevent dehydration (which can worsen diarrhoea). Bonus points if you include coconut water, fresh fruit juice, or clear broth as these drinks can help you restore your electrolyte balance and replenish other lost minerals!
Consider eating some probiotic-containing foods. Foods such as yogurt, sauerkraut, kimchi, and kefir are all rich in beneficial bacteria. Incorporating these foods can not only help prevent future cases of diarrhoea but can help alleviate your symptoms by restoring the natural balance of your gut microflora.
Avoid certain foods. Consuming caffeine, alcohol, fatty foods, and foods high in fibre when you are experiencing diarrhoea can exacerbate your symptoms – instead opt for simpler foods which you know your body can easily digest.
Try some over-the-counter medication. Certain medications such as Pepto Bismol and Imodium are available OTC and can offer some quick relief from diarrhoea symptoms.
Chronic Diarrhoea
Unlike temporary diarrhoea, chronic diarrhoea is a bit like a leaky tap at your sink – it just never seems to stop. This type of diarrhoea is usually a sign of an underlying medical condition such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), or certain food intolerances such as coeliac disease and lactose intolerance. As a result, chronic diarrhoea cases last much longer (>4 weeks).
What should you do?
If you have been experiencing frequent, loose/watery stools for several weeks, it is important to talk to your GP.
Treatment for chronic diarrhoea is dependent on what the underlying cause is – however, it may include antibiotics, anti-inflammatory drugs, dietary changes/restrictions, or lifestyle modifications.
However, if you have some time to wait before your GP appointment, try incorporating some of the previously mentioned tips to ease the discomfort and reduce your symptoms.
Remember, diarrhoea is no fun, but there are ways to manage it – no matter if your case is temporary or chronic!
If you wish to discuss any of the above issues with me, or if you have any questions relating to any of my other blogs please contact me info@lesleyreiddietitian.co.uk
Let’s face it, nobody wants to feel like a social pariah or clear a room with their flatulence. However, it is important to remember that passing gas is completely normal and that we all do it! In fact, the average person can have anywhere between 0.5 and 1.5 litres of gas in their digestive tract and can pass gas up to 20 times per day! So if you’re feeling a little gassy after eating, don’t worry – it is actually a sign that your digestive system is working properly.
What causes it?
Now, you may be thinking – “what causes all this gas?”. The answer is, there are two main sources of gas in the digestive tract: swallowed air, and the breakdown of food by your gut bacteria.
Swallowed air can come from a variety of sources: perhaps you’re a big fan of chewing gum, or fizzy drinks. Maybe you just have a habit of talking when you’re eating. All of these actions can cause air to make its way into your digestive tract where it will eventually be released as gas.
Certain foods, including broccoli, beans, and brussels sprouts can also cause gas when they are broken down by the friendly bacteria of your gut. This is because they contain complex carbohydrates that cannot be entirely broken down in the stomach. Once those carbohydrates get to the colon, the bacteria get to work breaking them down, and gas is produced as a by-product.
When should I be concerned?
Whilst gas is an entirely normal part of the digestive process, significant changes in your usual patterns can be a sign of underlying digestive issues. It is important to speak with your doctor or dietitian if these changes occur.
Additionally, if you have an onset of any of the following symptoms alongside excessive gas, seek medical attention as it is possible you could be suffering a more serious condition such as inflammatory bowel disease (IBD), coeliac disease, Crohn’s disease, or ulcerative colitis:
Abdominal pain
Blood in your stools
Unintentional weight loss
Fever
Management of excessive gas
If you are looking to manage excessive gas, keeping a food diary, and noting which foods cause the most gas can be helpful in identifying the culprits. Once you are aware of your dietary triggers, you may find it helpful to reduce the portion sizes of these foods, or choose to consume them less frequently.
Here in the UK, we tend to eat less than our daily recommended intake of fibre. Whilst this information might tempt you to suddenly start consuming twice the amount of fibre you usually do, be sure to increase your fibre intake gradually over a period of a few weeks to avoid excessive gas and bloating.
