Help for Hot Flashes
Hot flashes are a challenging reality many women nearing or entering menopause; that time in a woman’s life when menstrual periods become irregular and eventually stop all together. The process of menopause begins as the ovaries cease to produce an egg each month and eventually stop producing sufficient reproductive hormones including estrogens, progesterone and testosterone. The time before and after menopause, termed “perimenopause,” can begin in the early to mid 30’s (age range), but is more commonly experienced in the forties and fifties. Perimenopause can last a few months or a few years. It can cause very strong symptoms or be hardly noticeable at all. Still the chief complaint surrounding this transitional time is hot flashes. The following suggestions are not meant to replace the advice from your primary health care provider.
- Dress is light layers with fabrics that breathe. This way layers can be peeled away if needed. This is true especially at night. Choose pajamas and/or sheets that are light. Stay away from electric blankets – most women going through this time produce quite enough heat on their own. Some companies manufacture special “wicking” nighties especially geared for women experiencing hot flashes in the night. Browse the web for those special selections.
- Avoid alcohol and caffeine, both of which tend to trigger hot flashes.
- Other hot flash triggers to avoid: smoking, spicy food, smoking, hot showers. Taking a cool shower before bed may help provide a good nights rest.
- Stress reduction and relaxation techniques may help prevent recurring hot flashes since increased stress has been linked to an increase in the incidence of hot flashes. Consider one or several of these exercises or techniques: yoga, meditation, biofeedback, massage.
- Black cohosh (20 mg to 60 mg 3 times daily) may provide relief of hot flashes. In 2001, the American College of Obstetricians and Gynecologists stated, primarily on the basis of consensus and expert opinion, that black cohosh may be helpful in the short term (6 months or less) for women with hot flashes due to menopause.
- Research indicates that soy, a significant element in the traditional Japanese diet, may be useful in preventing hot flashes in women. Edible beans, especially soybeans, contain the compounds genistein and daidzein, which are estrogenic and help control hot flashes. Tofu and tempeh are soy foods that may also ease the heat. A low fat diet may also help, especially cutting out trans fat (partially hydrogenated and hydrogenated fats), which increase inflammation in the body. Soy supplements are not recommended at this time.
- Daily exercise for at least 30 minutes a day. Try to avoid doing this within 3 hours of bedtime.
- A natural Vitamin E supplement (400 to 600 IU) daily has been shown to reduce the incidence and severity of hot flashes and night sweats during menopause or perimenopause.
- Natural progesterone is now available over-the-counter and many women find that ¼ teaspoon applied daily to the forearm, abdomen or inner thigh helps prevent hot flashes.
- Eat a whole foods diet with adequate fiber (aim for at least 30 grams daily), whole grains, dark green leafy vegetables and lean protein. Avoid fried foods or extra fatty foods.
We always recommend that you talk to your doctor before adding anything new to your supplement plan. Especially when it comes to hormones, it is best to have a baseline measurement prior to experimenting with any kind of hormonal preparation – whether that be botanical, bioidentical or otherwise.
April 6, 2011
by Optimum WellnessComments
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