6 Weight Loss Questions Answered by Our Experts

Hot flashes and night sweats are common during perimenopause and menopause. They can show up without warning—sudden waves of heat, flushing or sweating that can disrupt your day and leave you feeling uncomfortable.

Symptoms can vary widely in frequency and intensity. “The severity of menopausal symptoms varies among women due to a combination of lifestyle, genetic, psychological and socioeconomic factors,” said Wellstar Women’s Health Nurse Practitioner Karin Hulon.

Among those factors, nutrition plays a key role—and certain foods can influence how often symptoms happen. “Some foods trigger hot flashes,” Hulon said. “Pay attention to your body to see if you can make a connection.”

Helpful foods

A balanced, plant-rich plate can support your body’s natural regulation and may ease symptoms. “Soy is a phytoestrogen that mimics estrogen in our bodies and helps to reduce hot flashes,” Hulon said. “Foods high in antioxidants and omega-3 fatty acids, such as seafood and green leafy vegetables, are also beneficial.”

Options include:

• Mediterranean-style eating: plant-based foods, healthy fats
• Soy-based foods: tofu, edamame, soy milk, tempeh
• Phytoestrogen-rich foods: whole grains, seeds, legumes, berries
• Omega-3: salmon, chia seeds, avocados, flaxseeds
• Naturally cooling foods: apples, bananas, carrots, cucumbers, watermelon, pears, romaine lettuce

Mediterranean-style eating can be a practical place to start. “It encompasses plant-based foods and good fats such as avocado and olives, nuts, seeds, beans, legumes, tofu, fruits and fish,” Hulon said. “Even if you do not fully adopt this approach, making some substitutions and adjustments can be helpful.”

Foods to limit or avoid

Certain foods and drinks can trigger or worsen hot flashes, including:

• Caffeine: coffee, energy drinks
• Ultra-processed foods: baked goods, sugary drinks, fast food, fried foods
• Alcohol: wine (especially red wine), beer, liquor
• Spicy foods: hot peppers, jalapeños, cayenne pepper, hot sauces
• Nicotine: cigarettes, vaping, smokeless tobacco

“Women should avoid inflammatory foods—processed foods, fried foods, sugar, processed meats, canned foods and restaurant foods,” Hulon said. “Spicy foods, caffeine and alcohol also trigger hot flashes, so limit that intake as well.”

Supporting your well-being

Choosing nourishing foods, staying hydrated and noticing your personal triggers can help your body feel more balanced and comfortable.

Nutrition is only piece of the picture. “Lifestyle changes include smoking cessation, decreased alcohol consumption, exercise, dietary changes and weight loss,” Hulon said. “Decrease inflammation by eating a rainbow of fruits and vegetables, increasing sleep to seven to nine hours per night and reducing stress. Despite good lifestyle modifications, many women may still need menopause hormone therapy support.”

Wellstar offers resources to guide women through this transition. “At Wellstar, refer to the Center for Best Health, where practitioners are trained in helping patients achieve healthy goals and offer behavioral, exercise and nutrition counseling,” Hulon advised. “Additionally, a certified menopause practitioner can help patients navigate menopause hormone therapy.”

Our women’s health experts are here to support you with guidance, compassion and whole-person care. To learn more about menopause care at Wellstar, visit wellstar.org/menopause.

The start of a new year is a great time to focus on your health. For many of us, that means setting resolutions to live a healthy, full life. While many people like to reset their health goals in January, Wellstar partners with patients year-round to help them feel their best.

By following tips from Wellstar health experts, you can create realistic resolutions and better your health—making healthy choices a lifelong habit rather than a short-term goal.

Partner with your Wellstar care team

When it comes to your wellness goals, staying healthy starts with a visit to your Wellstar primary care team.

“Your primary care provider will collaborate with you to create a customized care plan and recommend screenings based on factors such as your age, gender and family history,” said Wellstar Primary Care Physician Dr. Cristina Dasoveanu. “Regular screenings can help you stay ahead of issues and catch any health concerns early.”  

Know Your Foundational 4

To check your health status and screen for potential medical issues, your clinician will take your Foundational 4 numbers, a few screenings that identify risk factors for some health conditions such as heart disease.

Blood pressure

A blood pressure test helps diagnose hypertension (high blood pressure), hypotension (low blood pressure), heart disease and other conditions.

Blood glucose level

The amount of glucose (sugar) in your blood can indicate the onset of diabetes or risk of heart disease, heart attack or stroke.

Blood cholesterol

Low-density lipoprotein (LDL), often called “bad” cholesterol, can indicate clogged arteries, which may lead to heart disease, heart attack or stroke.

Body mass index (BMI)

A higher level of body fat may indicate an increased risk for heart disease, hypertension (high blood pressure) and diabetes.

Personalized OB/GYN care for women

“Gynecologists partner with women in their healthcare across the lifespan,” said Dr. LeThenia “Joy” Baker, a Wellstar obstetrician and gynecologist. “The first gynecologic visit is recommended between 13 and 15, and the first exam between 18 and 21.”

Gynecologists are uniquely positioned to care for women from adolescence through menopause and beyond. 

“We’ll make sure you are up to date on screenings like mammograms and Pap smears, help you make informed decisions about family planning and fertility, and provide medical and surgical treatment for a variety of conditions affecting the female reproductive system,” Dr. Baker said.

Virtual care made easy with Wellstar Care Now

• Upper respiratory infections (cough, cold or flu-like symptoms, sinus, ear issues)
• Bladder infections or urinary tract infections
• Minor burns, bites and cuts
• Skin conditions
• STD testing, prevention, treatment and counseling
• Contraception and menstrual health
• Mental and emotional health (depression, anxiety and stress management)
• General questions and more

In an emergency, such as if you are having trouble breathing or experiencing chest pain, call 911.

Learn more about the different types of care Wellstar offers and where to go if you’re not feeling well.