Q. You had your ovaries removed during your hysterectomy. How bad are the hot flashes, and what are you doing about them?
A. For about a week after surgery, I kept the hot flashes to three or four a day, but the frequency (12 to 15 a day) and intensity spiked as I started feeling better and drifted away from the carefully planned, phytoestrogen-heavy meals I’d prefabbed before my surgery. When I started eating right again, the hot flashes settled back down to manageable levels.
Phytoestrogens occur naturally in most plants. Soybeans are among the richest sources; other good sources include black beans, peanuts, ground flaxseed, oats, tree nuts, and sweet potatoes.
Here are five easy ways to boost your phytoestrogen intake:
Source 1: Smoothies. Blend together half a frozen banana, a cup of frozen berries, two tablespoons of powdered peanut butter, two tablespoons of ground flaxseed, orange juice (I freeze mine in ice-cube trays and throw a few cubes in a smoothie), a cup of soymilk, and a little water. These are loaded with protein, fiber, and phytoestrogens and make quick breakfasts, especially if you assemble the frozen ingredients in advance and freeze them in individual containers.
Source 2: Oatmeal. Microwave half a cup of old-fashioned oatmeal with a quarter-cup each of nuts and dried cranberries, a pinch of cinnamon, and as much water as needed to reach the consistency you like. Sweeten with honey, brown sugar, or — for an extra dose of phytoestrogens — a half-cup of applesauce. Rich in protein, fiber, and phytoestrogens and nice on mornings that are too cool for smoothies.
Source 3: Soynut butter. Made for little kids with peanut allergies, soynut butter looks and sort of tastes like peanut butter. I spread some on a whole-wheat mini-bagel and add a tablespoon or so of marshmallow creme to make a soy-based Fluffernutter for breakfast.
Source 4: Baked sweet potatoes. Bake ’em in a slow cooker for a few hours. Top with butter and either brown sugar and cinnamon (for a sweet treat) or salsa and a little lime juice (for a savory snack).
Source 5: Veggie corn dogs. Morningstar Farms makes these. They’re 150 calories apiece take a minute and a half to nuke, and taste like regular corn dogs. Easy lunch on busy days.
Beyond that, I try to drink plenty of water, eat popsicles, and wear a cooling scarf in warm surroundings.