Hot flashes are a real pain in the butt. They can wreak havoc on your life and your sleep.
Hot flashes are a primary symptom of menopause. There are several natural remedies that can help you manage hot flashes without hormones or artificial remedies.
Common Cause of Hot Flashes
Hot flashes are one of the most common triggers of menopause, and they can be difficult to manage. Hot flashes can be physically debilitating as well as emotionally draining. They can make it difficult to get through the day and night.
Hot flashes are most caused by changing hormone levels before, during and after menopause. They are triggered by the reduction of estrogen in your body.
The crazy thing is, your body is just trying to cool you off by increasing heat to cause you to sweat, which is a cooling mechanism. There is a chain effect when a part of your brain detects that your body is not regulated, it signals to heat up the body to regulate the temperature.
In rare circumstances, the heat is caused by a thyroid problem. That’s why it’s important to always have your thyroid checked annually and ask for a full thyroid panel, including T4 and T3. Not just TSH.
Some medications have the side effects of causing hot flashes. If you’re on a new medication and are experiencing hot flashes, talk to your doctor about it and see if there are any alternatives available.
Natural Remedies
Hot flashes are caused by fluctuating levels of the hormones estrogen and progesterone. They may also be due to low levels of cortisol, which is produced by the adrenal glands. There are several natural remedies for hot flashes that have been shown to help.
Exercise
By exercising daily. Not only will it help with cholesterol levels and excess weight that tends to happen in menopause, but it also helps regulate body temperature.
Eating Fruits and Vegetables
Fruits and vegetables rich in vitamin E are recommended for the natural treatment of hot flashes. Apples, bananas, spinach, broccoli, and green tea may help you cool down.
Frequent Water Intake
Drinking water and staying hydrated has been shown to reduce hot flashes. Drink about 4oz of water every 30 minutes. This helps with hydration as well as not making you spend your day peeing.
Stop Smoking
There has a been a study in 2015 that found people who stopped smoking were less likely to have hot flashes. Non-smokers may experience hot flashes, but they are less severe than those who continue to smoke.
Keep Cool
You can keep your cool by changing your garments, bed sheet, pillowcase to a more breathable, lighter material. Good air ventilation is also a factor in keeping your body cool. Running a fan at night in your bedroom and keeping the room temperature low also helps.
Manage Your Stress Response
Stress does a lot of harm to your body. Stress has been shown to actually trigger hot flashes. Find ways to manage your stress response such as daily meditation, yoga, and breath work.
Avoid Trigger Foods
Spicy foods are ideal to keep your body warm. The reverse is true during hot flashes. It is vital to avoid trigger foods such as spicy foods to minimize the frequency of hot flashes. Alcohol and sugar can also be trigger foods.
Supplements
It has been long practiced using a variety of plant and herbal products as a natural treatment for hot flashes. Red clover, Dong quai and ginseng are among the examples of natural supplements. If you need help with this, schedule a free chat with me and I can customize a plan for you.
Track Your Triggers
Triggers are unique to every individual. The easiest way to identify your trigger is to write down your activities and symptoms in a notebook or a journal. Track what you do and eat or drink that may cause you to experience hot flashes. Patterns will be more obvious the more information you gather on your activities.
The Take Home
Not everyone chooses to take hormone replacement. You need to choose the path that is best for you. Getting regular exercise, reducing stress, increasing water, and eating healthy can all help you reduce your hot flashes, naturally. Acupuncture, nutritional supplements and herbal supplements can also support you through your menopausal transition. If you need help, I’m here to support you. Menopause doesn’t have to be miserable. Let’s chat and make a plan for you. schedule a free chat
