A natural approach to hot flushes…

What are hot flushes?

Hot flushes are a common symptom experienced by many perimenopausal and menopausal women. Women describe them as a sudden feeling of warmth or heat that spreads over the upper body, face, and neck, often followed by sweating and sometimes accompanied by rapid heartbeat. Dr Anna Cabeca is a gynaecologist and menopause expert who has written extensively about hot flushes and their impact on women’s health, says that common hot flush triggers include:

1. Anxiety, stressful situations, or stressful people

2. Sugar, foods that act like sugar in the body, and simple carbohydrates are examples of refined carbohydrates.

3. Caffeine, nicotine, and other stimulants

4. Alcohol

5. Hot drinks or food that is spicy or hot in temperature

6. Saunas, hot tubs, showers, and overheated bedrooms are examples of hot spaces.

7. Crammed rooms

8. Inadequate air circulation, poor air quality, or a lack of fresh air

9. Intensive exercise- or any activity that causes the body to heat up without providing adequate cooling time.

Dr Cabeca believes that hot flushes are a symptom of hormonal imbalances caused by changes in hormonal levels and the functioning of the hypothalamus, the part of the brain that regulates body temperature. Treatment options for hot flashes include hormone therapy, lifestyle changes, over-the-counter and prescription medications.

Dr. Aviva Romm, a gynaecologist, a midwife and a herbalist also takes a holistic approach to hot flushes and menopause. She emphasizes the importance of considering a change in life style factors such as diet, exercise, stress and sleep in addition to any medical treatment. She recommends using herbs, nutrition and acupuncture to manage hot flushes and other symptoms of menopause. She says that by addressing the root cause of hot flashes women can find relief and improve their overall health and well-being during this stage of life.

Lara Briden, a naturopathic doctor, has written extensively on the topic of hot flashes during menopause. Dr Briden believes that hot flashes are not a normal part of aging and can be treated by addressing the underlying hormonal imbalances.  She advocates for using dietary and lifestyle changes as well as nutritional supplements to support healthy hormone levels and reduce hot flushes.

How to ease hot flushes naturally:

1.     Try an elimination diet

2.     Quit drinking coffee

3.     Maintain a healthy blood sugar level

4.     Address low oestrogen levels

5.     Address low progesterone levels

6.     Add hormone balancing herbs

7.     Address mineral deficiencies

8.     Eliminate xenoestrogens from your environment

9.     Add some mindfulness exercises to reduce stress and increase your sense of calm

10.  Add some phyto-oestrogenic food (e.g soy, flaxeeds)

11.  Drink more water

Herbal medicine can provide effective alternative to HRT while being quite safe. Herbal medicine is based on a long history of traditional philosophy, practises, and natural treatment options. Herbal medicine utilises plant-based medicine to treat and prevent disease, as well as to improve overall well-being. Herbal medicine today is grounded on thousands of years of traditional use combined with cutting-edge scientific research.

Commonly used teas for hot flashes include:

1. Black cohosh root tea: Black cohosh root has been used traditionally to treat hot flushes and other symptoms of menopause.

2. Red clover tea: Red clover is believed to have mild estrogen-like effects and may help reduce hot flushes.

3. Sage tea: Sage is thought to have cooling properties and may help alleviate hot flushes.

4. Valerian root tea: Valerian root may help reduce stress and improve sleep, which can in turn alleviate hot flushes.

5. Green tea: Green tea contains antioxidants and has been shown to regulate hormones, which may help reduce hot flushes.

6. Fennel tea - helps reduce hot flushes and anxiety while improving sleep.

Herbalists commonly used the following herbal extracts:

1. Black cohosh extract: Black cohosh root has been used traditionally to treat hot flushes and other symptoms of menopause.

2. Red clover extract: Red clover is believed to have mild estrogen-like effects and may help reduce hot flushes.

3. Dong quai extract: Dong quai has been used traditionally in Chinese medicine to regulate hormones and alleviate hot flushes.

I am a firm believer in utilising nutrition, supplements, herbal medicine and lifestyle strategies, to overcome hot flushes. However, the best approach will depend on your specific needs, health history, and preferences. You should discuss your options with your practitioner and make an informed decision based on your individual circumstances. It's also important to note that combining HRT with natural remedies may be a viable option for some women.

See you soon,

 Ayelet

References:

Aviva Jill Romm. Botanical Medicine for Women’s Health. St. Louis, Missouri Elsevier, 2017.

Briden, Lara. Hormone Repair Manual (Dyslexic Edition) : Every Woman’s Guide to Healthy Hormones after 40. Strawberry Hills, Nsw, Readhowyouwant, 2021.

Menopausal management, neurotransmitters and hot flashes masterclass with Dr Anna Cabeca (Health Masters Live, 2022)