Hot flashes, hot flushes, night sweats, power surge… personal summer – the number of terms to describe this oh-so-vexing symptom of “the time” in a woman’s life is as varied as the women that are affected.
A hot flash is a rapid feeling of heat that is often accompanied with sweating and flushed, red face. They happen when blood vessels near the skin’s surface begin to dilate and cool the body. Sweating is also a mechanism through which the body tries to cool itself. Some women may have chills and a rapid heart rate during a hot flash too.
While hot flashes do happen to be the most annoying and troublesome symptom of menopause, it is also the most common one which sends most women to the doc’s. However, hot flashes are avoidable so that you can focus on celebrating this new phase in your life and the number of Mondays you have survived already.
What exactly causes hot flashes is not yet understood. Most experts believe that one contributing factor that allows you to experience hot flashing may be your weight. Research shows that overweight women are more susceptible to hot flashes than women who have maintained a normal weight. Other contributing factors may include your ethnicity as African and Latino women are more likely to experience hot flashes than Asian women and your diet and lifestyle choices. For example, smokers have a greater risk of experiencing flashes than non-smokers. In addition, if you have an active lifestyle and consume nutrient-dense, clean food then you’re less likely to get affected. Studies also show that people who practice yoga may be spared the worst.
Hormonal balance
While the causes of hot flashes are still not clear cut, researchers believe it’s most likely related to hormonal fluctuations that take place during menopause.
Estrogen and progesterone are hormones that are needed in the female cycle. The balance of these two hormones is importance for optimal health in women. However, many women experience an imbalance in these hormones during various stages of their life – despite their age. Insufficient progesterone levels, for example, are further worsened by chronic stress.
Therefore, in some women, minimizing stress is a great way to cope with the effects of hormonal levels without hormonal therapy. Additionally, consuming the right foods with high nutrient levels and exercising regularly may keep your hormones balanced and allow you to age gracefully.
A diet filled with refined carbs such as white sugar, pasta, white bread and processed foods – in other words, empty foods – raise your estrogen levels and lead to hormonal imbalances. Keeping your diet healthy is important to prevent menopause symptoms.
In addition, during your menopause stage, avoid caffeinated beverages, wine, milk chocolate, aged cheese and deep-fried and spicy dishes as they typically trigger hot flashes in women. To balance your hormones and reduce hot flashes, go for organic plant based foods from your local farmers market or organic food store.
Note that all women are different so what doesn’t affect another woman may affect you. Therefore, your best bet would be to keep a food journal and note down everything that you eat and drink and mark those that make you feel uncomfortable. You can even use a food journal app on your phone to do this.
If you love a certain food but feel it may be triggering hot flashes, save it for special occasions only or have it later when you’re symptom-free so you can see if you are able to tolerate it better at this stage.
Natural remedies
You can cope with hot flashes naturally instead of seeking hormone therapy. Lifestyle changes, alternative treatments such as herbs, vitamins and many foods as well as mind-body techniques to release mental and physical stress are excellent choices.
Broccoli – Broccoli, especially young broccoli sprouts are rich in the antioxidant compound, sulphoraphane which helps balance estrogen levels in the body by activating phase II detoxification enzymes.
Other vegetables such as watercress, kale, spinach, cabbages, Brussels sprouts, radishes and cauliflower are also linked to balanced estrogen levels in the body. These vegetables are packed with phytochemicals called glucosinolates, which are converted into powerful detoxifying compounds in the body.
If you don’t understand the science behind how these delicious greens benefit your body, you don’t need to worry. Just consume heaping helpings of organic greens and plant-based foods daily – they’re not only linked to fewer hot flashes but are also scientifically proven to prevent weight gain, diminish risk of many diseases and improve your overall lifestyle.
Make sure you consume lots of young broccoli sprouts –simply throw them into your salads and munch on. Add in other antioxidant and mineral rich food such as nuts and seeds, dried fruits and your favorite veggies. With every season, you get a plethora of colorful and gorgeous vegetables so make sure you make use of them in every meal. There’s an endless variety of vegetables in the market therefore, try them all, see what you like and celebrate their abundance.
Have a look at these stunning broccoli sprout salads (with recipes!) – they’re more delicious than they look. We promise.
Black cohosh – A plant widely used in Europe as a treatment for hot flashes and other menopause symptoms. Some studies show that black cohosh may be as effective in balancing estrogen levels and providing relief from hot flashes as pharmaceutical estrogen. One study showed that black cohosh can be used to prevent excessive sweating too – a common problem many women complain about during hot flashes.
A small study published in the 2006 issue of Cancer Investigation showed that women who took black cohosh noticed that their hot flashes had reduced by half and their weekly flashes were brought down by 56 percent. To prepare black cohosh tea, the UMMC recommends boiling 34 ounces of water with 20 grams of black cohosh and letting it steep for 20 to 30 minutes. Drinking 3 cups daily is sure to reduce the frequency of your hot flashes. The UMMC also states that women with hormone-sensitive conditions such as breast, uterine and ovarian cancer should avoid black cohosh tea.
Flaxseed and flaxseed oil – The fatty acids found in flaxseed oil may be effective in treating symptoms of menopause, especially hot flashes. Flax consists of plant lignans, which are plant-versions of estrogen. These will help in balancing and stabilizing estrogen levels in menopausal women while reducing the frequency of hot flashes.
The efficacy of flaxseed according to studies comes with mixed reviews but Mayo Clinic researchers in a study of 29 women with hot flashes found that flaxseed may actually help reduce hot flashes in women. Participants had to consume 1.5 ounces of crushed flaxseed every day for 6 weeks. Results showed that the frequency of hot flashes went down by half and the severity was reduced by 57 percent. Women also reported that their mood improved, they experienced less chills, joint and muscle pain and sweating.
Whether it works or not, flaxseed is a great source of insoluble fiber which aids in weight control and regulating cholesterol levels. To reap optimum benefits from flaxseeds, make sure you have them crushed – using a coffee grinder to do this may make your life much easier. Store the ground seeds in the refrigerator and have it with yogurt or oatmeal (two amazing hot flash killers) every day.
Here are some great ways by Shape.com to have more flaxseeds every day.
Evening primrose oil – Evening primrose oil is a general tonic for reproductive health in women. It also has a cooling effect of the skin and can help women cope with their hot flashes. In addition, some studies also show that it may regulate estrogen levels and also work like a sleep aid due to its high levels of gamma linolenic acid.
Red clover – Rich in phyto-estrogens called isoflavones, red clover has been known to reduce the intensity as well as the frequency of hot flashes in menopausal women.
Sage – Drinking a few cups of sage tea daily, which can be found in your local grocery store or an online food store, can help provide relief from hot flashes.
A 2010 Swiss research studied the effects of a once a day sage tablet on 71 women in their premenopausal stage. Results showed that the number of hot flashes went down by half in just 4 weeks and by 64 percent in 8 weeks. Premenopausal women who had severe hot flashes noticed even greater benefits. About 79 percent of the women with severe hot flashes and 100 percent with very severe hot flashes noticed improvements while taking sage tablets.
To brew your own sage tea, simply add 1 tablespoon of fresh sage or a heaping teaspoon of dried sage to one hot of boiling water. Let the leaves steep for about 5 minutes, strain and enjoy. You can have this tea hot or cold – doesn’t really matter. Stay away from sugar and add flavor with lemon, honey, stevia or agave nectar. Drinking sage tea every day has also shown to be effective in improving digestion and reducing headaches.
Chickweed tincture – Consuming this herb daily has been linked to lower frequency and intensity of hot flashes.
Vitamin B – Also known as anthothenic acid, vitamin B5 is a potent vitamin that plays a major role in maintaining adrenal gland function, which helps in regulating and synthesizing hormones.
As mentioned above, regulating a woman’s hormone levels, especially estrogen and progesterone, may reduce her likelihood of experiencing hot flashes during her menopausal stage.
Another B complex vitamin, Para-aminobenzoic acid (PABA), promotes the circulation of estrogen and modifies the metabolism of this hormone. Some excellent sources of PABA include rice bran, wheat germ and milk.
Vitamin B5 can be found in poultry, fish, cheese, milk, eggs, legumes, whole grains and whole grain cereals, nuts, avocados and bananas.
Here’s an awesome recipe of a chicken and avocado salad by CandidMommy that’s sure to pack a vitamin B punch to your lunch. It’s super healthy and super versatile!
Vitamin E – Some studies show that vitamin E may actually act as a substitute for estrogen in the body, thereby reducing the number and severity of hot flashes.
A study conducted at the Tarbiat Modarres University in Tehran, Iran, showed that vitamin E could be recommended as an alternative treatment for hot flashes among menopausal women. Not only does vitamin E reduce hot flashes by protecting cells from oxidative stress, it also replenishes electrolytes lost via perspiration during hot flashes.
The recommended amount of vitamin E is 400 IU twice a day – i.e. a total of 800 IU daily. Make sure you consult a physician before taking vitamin E supplements as an overdose may become toxic.
Ideally, you should consider choosing natural and wholesome sources of vitamin E and including them as much as you can in your diet. Some great choices include nuts such as almonds and walnuts, peanuts, whole grain cereals and other whole grain products, safflower oil, wheat germ oil and wheat germ.
Here’s a healthy and nutritious recipe for oatmeal which includes nuts and berries. It’s a potent combo of foods rich in vitamin E and C that may reduce your hot flashes in a flash! Recipe and method is in this video:
Vitamin C – Vitamin C is a water soluble vitamin that’s also a potent antioxidant which helps in reducing hot flashes and inflammation. It’s essential for optimum immune system health and the proper functioning of the adrenal glands – a vital source of post-menopausal hormones.
Balancing the hormone production in the body will also help regulate the number of hot flashes menopausal women experience. Some exceptional sources of vitamin C include limes and lemons, oranges, grapefruit, guava, berries, strawberries, bananas, kiwi, papaya, cantaloupe, water melon, cabbages, broccoli, Brussels sprouts, sweet potato, spinach, kale and other green leafy vegetables.
We haven’t talked about dessert in a while and what can taste better during a hot flash than a citrusy popsicle? Recipe here:
Isoflavones – As we talked about earlier, isoflavones are similar to estrogen due to the similar chemical structure they possess. When estrogen levels drop in the body due to menopause, causing hot flashes, isoflavones can take estrogen’s place and bind to the same receptor. A study published in the Obstetrics and Gynecology Journal found that patients with hot flashes benefit from taking isoflavones supplements to help improve initial hot flashes. Soy foods such as soy nuts, tofu and tempeh as well as red clover are great sources of isoflavones.
Soy milk – According to Health Castle, soy milk consists of phytoestrogens, which are similar to estrogens. They decrease the number of hot flashes women experience by mimicking the biological activities of estrogen. The safest way to benefit from the phytoestrogen properties of soy is by incorporating whole soy varieties into your diet, such as tempeh, soy milk and tofu.
You can even make soy milk at home. Here’s how:
Whole grains – Whole grains such as oatmeal, brown rice, barley and quinoa have spectacularly high levels of fiber which has been known to be beneficial in treating hot flashes. Fiber is a key component in women’s diet which primarily helps estrogen dominant, estrogen deficient and pre-menopausal women in regulating their estrogen levels.
In addition, fiber is a nutrient which softens stools by absorbing water. This helps in the rapid removal of fecal material through the intestines. Since fiber is removed from the body, it doesn’t have any calories and also helps women feel full and satiated. This is especially beneficial for menopausal women as weight gain is one of the most common symptoms of menopause.
Whole grains and fruits and vegetables such as bananas, apples, cabbages, collard greens and broccoli are some great sources of fiber.
When it comes to whole grains, the first thing that pops into mind is a whole grain muffin. Here’s a great recipe for whole grain, high protein, banana muffins by leanbodylifestyle:
Low-Fat Yogurt – Low-fat yogurt is an excellent source of calcium that aids in reducing menopausal symptoms such as hot flashes. Calcium cleanses excess estrogen from your liver and thus helps relieve hot flashes.
Moreover, rapid bone loss is one of the many complications associated with menopause which may lead to degenerative bone disorders such as osteoporosis. Consuming more calcium-rich foods may minimize loss of bone tissue over time. Other great sources of calcium include milk, collard greens, sardines in oil, turnip greens and cottage cheese.
Leafy greens and liver – Women who are fans of liver, rejoice as liver, especially beef liver is packed with folic acid, also known as vitamin B9, which helps reduce hot flashes in women. A February 2010 issue of Medical Hypotheses showed that beef liver and spinach are foods that help reduce hot flashes due to the high folic acid content in them. Research indicates that hot flashes may occur due to disturbances in the brain signals that bring down estrogen levels in menopausal women. Therefore, folic acid, which also works as an estrogen replacement, may be used as an alternative treatment. Apart from liver and leafy greens, dried beans, asparagus, avocado and rice are some sources of folic acid that should be included in your everyday diet.
Walnuts – Walnuts have always been popular for their great taste (especially in desserts!) and for their high good fat content. Yes, consuming certain fats can actually be good for you and help you lose weight so if anyone tells you that nuts make you fat, stop listening. The good fats in nuts, or the omega 3 fatty acids, help reduce hot flashes in menopausal women by regulating certain cellular functions in the body. A diet rich in omega 3s may help diminish your risk of many complications related to menopause such as osteoporosis and heart disease. It’s also amazing for the skin! Other fantastic sources of omega 3s include salmon, tuna, shrimp and tofu.
Use walnuts to make date and nut laddus. What in the world are laddus? Find out here:
Pineapples – Pineapples are a great source of antioxidant vitamin C which helps reduce hot flashes in menopausal women. As we mentioned before, antioxidants protect the body from free radical damage.
Free radicals are molecules in the body that are often responsible for tissue damage, premature aging and a variety of health issues.
Consuming ample vitamin C rich foods every day will help reduce hormonal oxidative stress and thus, hot flashes – which is an great win for us women because almost everything which contain vitamin C tastes fabulous and makes us more beautiful! To make a refreshing drink with pineapple, simply add chopped pineapple into the blender with other tropical fruits or berries that you have, a lot of ice and blend. It’s super refreshing, especially during a hot flash.
Homeopathic remedies – Some homeopathic treatment options that may help reduce hot flashes include:
Ferrum phosphoricum – helps by reducing stress
Sanguinarina – offsets hot flashes on the face, ears and neck
Belladonna – excellent for reducing rapid hot flashes
Kali Phosphoricum
Manage your body temperature – According to the Mayo Clinic, an increase in the body’s core temperature can lead to hot flashes. Therefore, women, especially in their premenopausal and menopausal stage should pay extra attention to how they dress and the temperature of the environment they are in. Wearing lightweight, loose clothing made of natural fibers such as cotton and keeping the room cool by opening the window or having a fan or air conditioner running are great ways to keep yourself cool. Something as simple as drinking cold water during a hot flash may aid in reducing the body’s core temperature.
Practice paced breathing – Also known as diaphragmatic breathing, paced breathing involves taking deep and slow breaths through your nose for at least 5 seconds and then slowly breathing out through your mouth for another 5 seconds. To check whether you’re doing this right, simply check if your abdomen rises with each breath you take in – you should feel your lungs inflate. You’ll notice that this feels quite different from your normal shallow, tight breathing.
Practicing paced breathing every day helps calm the sympathetic nervous system and also improves circulation in the body.
In one study with 33 female participants suffering from frequent hot flashes, the effects of paced breathing, biofeedback and muscle relaxation in improving hot flashes were studied within eight sessions. Results showed that women who were in the paced breathing training showed half as many hot flashes as those in the biofeedback group. They also developed a habit of breathing slowly.
The women in this study spent 15 minutes a day to practice paced breathing. We understand that giving it 15 whole minutes may be difficult but you can definitely break it down into smaller slots, such as 5 minutes at a time or whenever you get a break. Some great times to practice paced breathing are during TV commercials, when you’re stuck in traffic and while checking your email.
Become a yoga queen – You don’t need to be able to bend yourself into a human pretzel to cool yourself down. A pose as simple yet rejuvenating as the child’s pose can help bring your body temperature down and make you feel cool again.
A small study with 14 premenopausal participants who experienced four or more moderate to severe hot flashes every day examined the effects of yoga on these women. Apparently yoga didn’t only calm these women and reduce their stress levels, but the weekly 90 minute restorative yoga class which was held for 8 weeks, actually led to one third of a drop in the frequency and severity of their hot flashes.
The classes only included eight restorative yoga poses which means anybody could do it. You don’t need to be an expert in yoga to reap its benefits. The simplest and easiest poses if done properly can make a huge difference to your mood and body.
Try following the sequence in this video and do it every day to restore your energy levels, calm your soul and cool your body down: www.youtube.com/watch?v=PVROblXkZ0E
Sustain restorative poses for 5 to 10 minutes each, go as deep as you can with each pose and enjoy the profound state of relaxation you’re in.
Researchers believe that one of the key reasons for yoga’s efficacy in treating menopausal symptoms is the sense of control you achieve which can be brought to hot flashes too. The deep relaxation engages your parasympathetic nervous system (the part which controls unconscious responses like sweating) and allows the body to control the effects of hot flashes too.
Bikram yoga is also an excellent choice for those looking to improve their menopausal symptoms while improving their overall lifestyle. It helps in reducing weight, which is a major bonus as excess weight is one of the main contributing factors for many menopause symptoms.
Bikram yoga involves 26 poses which need to be performed seamlessly with deep breathing. Here’s a video which shows all 26 poses of Bikram yoga – it’s pretty cool:
Acupuncture – Yes, sticking needles into your body may actually help improve hot flashes. How it works is still not understood but some evidence does indicate that it may be due to its effects on the sympathetic nervous system and also the release of hormones such as the stress hormone cortisol and the feel good hormones, serotonin and endorphins.
A randomized control trial published in the May-June 2009 issue of the journal Menopause, with 267 women, found that participants who had ten acupuncture treatments over a course of 12 weeks had much less hot flashes than those who were given a placebo treatment. The women also reported that they had less pain and slept much better than they used to. Research shows that acupuncture is a great way to relieve stress and reduce hot flashes during menopause.
As with many other treatment methods, acupuncture also takes time to work and you may need several sessions to see results. Make sure you see a qualified acupuncturist for the procedure.
Be positive – You’re stuck in traffic and you freak out and consider your career over. If this is relatable, or something else has caused a similar reaction, maybe it’s time you cool down, mentally. You probably take hours to return to your normal, practical-thinking, calm self after the first tingle of your menopause hot flash but perhaps if you focused on managing the situation instead of burrowing your thoughts into the worst case scenario ever, things might go a little better.
During a hot flash, think of ways you can cool yourself down instead of stressing out and making your situation even worse. Maybe you have a sweater or cardigan on that you should take off or maybe the fan or air conditioner needs to be switched on. Even a cold glass of water can make you feel better and minimize damage.
Consider thinking ahead too. For example, you’d thank and congratulate yourself all day if you packed a spare shirt or blouse in your bag. Productive thinking has been scientifically proven to reduce the intensity of a hot flash.
Moreover, stressing yourself out and thinking negatively about the situation can actually exacerbate the intensity of your hot flash and make it more troublesome for you. Therefore, try to think about the positives. It’s hard when you’re drenched in sweat but never impossible. Your skin is detoxified when you sweat, your skin looks healthier and younger when you’re flushed, you’re burning some calories… no more periods and monthly menstrual cramps!
Consider cognitive behavioral therapy if you can’t think positively on your own. This will help learn more about you condition and develop steps to manage it better.
You might also enjoy: Top 10 Menopause Stats Facing Women
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