Oct 26 2008
How to Minimize Hot Flashes
Hot flashes in menopause can be severe
Hot flashes can occur at any time after middle age for 40 – 90% of women as they reach pre-menopause (also known as perimenopause) and menopause. Hot flashes can be managed by a variety of ways, from herbal solutions, to bioidentical hormones, to changes in lifestyle and medications.
What are hot flashes? Hot flashes are sudden occurrences of intense heat felt in the face and upper body. The face becomes hot and the skin red and blotchy on the upper chest, neck and face. The heartbeat increases, perspiration increases causing a sweaty feeling. When the hot flash subsides, a chilled feeling will follow.
The frequency of hot flashes will vary among women. You may have a couple a day, a few per week or, in severe cases, three to four hot flashes an hour. They can last from a couple of minutes up to half an hour. Hot flashes or “night sweats” can awaken you at night, disturbing your sleep.
Hot flashes can begin in the period of a woman’s life prior to menopause. This time of life is called perimenopause or pre-menopause. They can last for several years or continue indefinitely. Hot flashes are caused by declining levels of the hormones progesterone and estrogen production in the ovaries.
If your hot flashes are infrequent and not disrupting your life, it is not necessary to seek medical treatment. However, if your hot flashes are disturbing your sleep, effecting your quality of life and frequent, there are many lifestyle changes you can make and natural solutions such as herbal remedies or bioidentical hormone replacement. If you do not want to try these natural solutions, you should seek medical attention.
Bioidentical hormones are a valid option to consider. We absolutely do not recommend synthetic hormones such as Premarin or Progestin. If you do not want to make changes in your lifestyle or supplement with natural bioidentical hormones or nutritional supplements, there are also medications which can help with hot flashes.
Diet and lifestyle changes can help with mild occurrences of hot flashes:
- Exercise daily: During menopause years, it is vital to exercise on a daily basis. Not only does exercise increase bone and muscle strength, it improves circulation, promotes a healthy heart and produces the “feel good” hormones in your body which help fight feelings of mild depression. You must exercise for a half hour every day, whether you choose bicycle riding, walking or practice yoga. Find an activity you enjoy and stick with it.
- Diet and alcohol consumption: Reduce your alcohol consumption. Reduce your intake of spicy foods. Increase your consumption of phytoestrogens and soy protein. Add lots of healthy vegetables and fruits and a few nuts to your daily diet.
- Give up smoking: Smoking has been showin to increase hot flashes. Smoking also causes cancer, heart disease and stroke. Nicotin causes our body to convert estrogen into an antiestrogen called catecol estrogen which lowers estrogen levels and increases hotflashes.
- Stress reduction – stress and anxiety increase hot flashes. Try yoga or deep breathing or meditation to help you relax. Learn to deal with stressful situations.
- Stay cool – keep the temperature in your house at a cooler level. Use a fan or open a window. Dress in layers so you can remove a layer of clothing during the onset of a hot flash. Drink a cold glass of water when a hot flash occurs.
Nutritional supplements for menopause can help deal with mild hot flashes. Known nutritional supplements which can be purchased in your local health store can help you. Black cohosh, soy and red clover, isoflavones and Vitamin E are thought to be helpful. They must be taken with caution because some of these have mild estrogenic effects and can also conflict with other medications you may be taking. A naturopath or a doctor with knowledge about menopause and diet can assist you.
Bioidentical hormones replacement therapy is widely used in North America and Europe to balance declining hormone levels which cause hot flashes. Bioidentical hormones are plant derived extracts which are bioidentically exact to the hormones that the body produces. It is in this way that they are a healthier option for supplementing decreasing levels of hormones. After the Women’s Health study in 2002 revealed the dangers of synthetic hormones, more women turned to healthier, more natural solutions. The problem today though is that you have to find a doctor who is trained in prescribing bioidentical hormones and find a compounding pharmacy to make up your individual prescription.
Replacing your diminishing hormones with bioidentical hormones also has many other beneficial side effects of which we have discussed in previous articles on bioidentical hormone supplementation. However, as more and more doctors become aware of bioidentical hormone supplementation, it will become easier to find one and easier to find a compounding pharmacy to mix up your prescribed hormone preparation.
There are medications which have been used for the treatment of hot flashes. Medications such as Gabapentin and Clonedine have been found to reduce hot flashes. However, these drugs carry with them other unwanted side effects such as dizziness, nausea, dry mouth and constipation. Check with your medical practitioner to see if these options are for you.
Menopause is a natural event in a woman’s life and should not be considered a sickness, though some women with severe hot flashes will feel as if they are ill during this period in their life. There are many options to consider and you should explore them all to get rid of those unwanted hot flashes. Find a solution which works for you and monitor your symptoms and re-evaluate your options periodically. Remember, if you are experiencing only mild symptoms, you may not need to do anything. Work with your health care professional to help you find a solution to hot flashes if you are experiencing severe hot flashes. Balancing your hormones and life style changes are one of the best ways to help you deal with hot flashes.
