Menopause isn’t an interesting phase for any woman. While hormonal changes can trigger a lot of unusual things – mood swings, weak bones, skin problems – hot flashes are the worst of them. Breaking into a sweat, feeling flushed and experiencing sudden bursts of heat in the body isn’t a comfortable feeling for anyone. While there isn’t much you can do to fight your hormones unless you opt to go on hormone therapy, here are few things you can do to keep yourself cool.
Eat right: Drop in estrogen level is thought to be the prime reason for the worrisome menopausal symptoms. One way to fight low estrogen is to eat foods that can help improve estrogen levels. Eating plant-based foods like soya beans, chickpeas, lentils, flax seeds and fruits can induce an estrogen-like effect in the body. These foods are thought to have plant estrogen (though not as powerful as the one secreted by your body) that can help reduce hot flashes. Phytoestrogen and isoflavones found in these legumes bind with the estrogen receptors in the body to elevate estrogen levels. Here are 11 symptoms of menopause that you should be aware of.
Say no to caffeine: If you are trying to eat right don’t make the mistake of loading up on caffeine. It can make all your diet efforts go down the drain. Coffee, caffeinated beverages and alcohol could act as triggers for hot flashes. High levels of caffeine in the blood can be detrimental to bone health. Caffeine also acts as a diuretic that excretes magnesium that helps in the utilization of glucose, metabolism of energy, heart function and hormonal balance. Moreover, high amount of caffeine in the blood is also known to stimulate the nervous system and the cardiovascular system that could trigger a hot flash. Here is how coffee can affect your sex life too.
Exercise: Hormonal changes trigger weight gain in menopausal women which is natural. However, this could also be a trigger for hot flashes. This is because the fat in your body traps the heat. Also, the blood vessels in overweight people dilate more while encountering a stressful situation or heat. This brings more blood to the surface of the skin making one feel hot. A study done by researchers at University of California showed that women who practiced portion control and exercised moderately were able to reduce instances of hot flashes to a great extent. In fact investing 200 minutes a week in any physical activity and consuming 1200 to 1500 calories in a day can help. The study was published in Archives of Internal Medicine in 2010. Read more on how exercise can curb hot flashes.
Have vitamin supplements: One vitamin that you cannot miss during menopause is Vitamin E. Believe it or not, this is your wonder pill. While the antioxidants present in Vitamin E can do wonders to your skin and hair it also reduces inflammation in your arteries that can help counter hot flashes. An Iranian study published in Gynecological and Obstetrical Investigations in 2007 pointed out that woman who took Vitamin E pills experienced fewer episodes of hot flashes. However, if you wish to take Vitamin E pills look for supplements that give you 400 IU of dosage and not more. Excess of vitamin E can lead to premature death! Here are four symptoms of Vitamin E deficiency that you should know.
Breathe easy: Breathing through your stomach or diaphragmatic breathing can help control hot flashes. More oxygen in the blood helps to soothe your systems and control body temperature better. The best way to do it is to inhale through your nose to the count of five and exhale slowly to the same count. If you can feel your abdomen moving up and down, then you are on the right track. Practicing belly breathing throughout the day could be difficult, so choose a time – when struck at traffic, at your desk, unwinding after the gym or anytime you are comfortable. Here are four exercises that can help your sleep better.
Try yoga: There are various asanas in yoga that can help bring your heart rate down and regulate body temperature to control hot flashes like salamba sarvangasana and pawanmuktasana can help in this regard. Here is how yoga can be beneficial during menopause.
Meditate: According to researchers of University of Massachusetts Medical School mindful meditation can help calm the parasympathetic nervous system, lower blood pressure, reduce stress and help the body to keep a control on internal body temperature that can reduce the incidences of hot flashes.
Dress right: Unless you live in an area that is covered with snow, don’t dress in layers that can make you sweat too often. Instead try comfortable cotton clothes that help your body breathe easy and keep you cool. Also, avoid wearing clothes that are tight in the abdomen or the crotch.
Try acupressure: Never try this on your own even if you have seen the numerous tutorials over the net. Instead go to a specialised therapist and get a few sessions to help you deal with hot flashes. There are various points in the body which can be stimulated to help control internal body temperature and hot flashes. It yields results when done by a trained therapist.
Try herbal remedies: Some herbal remedies at times do wonder to treat hot flashes. There are herbs that can help mimic the actions of progesterone and estrogen that can help in this respect. However, there aren’t much studies or research to support the claims of herbal products so better talk to your doctor before trying one.
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For more articles on diseases & conditions, visit our diseases & conditions section. For daily free health tips, sign up for our newsletter. For health related Q&A, click here! Reference: [1] 1: Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity:systematic review and meta-analysis of randomized controlled trials. Menopause.2012 Jul;19(7):776-90. doi: 10.1097/gme.0b013e3182410159. Review. PubMed PMID:22433977. [2] 1: Sturdee DW. The menopausal hot flush--anything new? Maturitas. 2008 May 20;60(1):42-9. doi: 10.1016/j.maturitas.2008.02.006. Epub 2008 Apr 1. Review. PubMed PMID: 18384981. [3] Carmody, J., Crawford, S., Salmoirago-Blotcher, E., Leung, K., Churchill, L., & Olendzki, N. (2011). Mindfulness training for coping with hot flashes: results of a randomized trial. Menopause (New York, NY), 18(6), 611. [4] 1: Ziaei S, Kazemnejad A, Zareai M. The effect of vitamin E on hot flashes in menopausal women. Gynecol Obstet Invest. 2007;64(4):204-7. Epub 2007 Jul 30.PubMed PMID: 17664882.
For more articles on diseases & conditions, visit our diseases & conditions section. For daily free health tips, sign up for our newsletter. For health related Q&A, click here! Reference: [1] 1: Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity:systematic review and meta-analysis of randomized controlled trials. Menopause.2012 Jul;19(7):776-90. doi: 10.1097/gme.0b013e3182410159. Review. PubMed PMID:22433977. [2] 1: Sturdee DW. The menopausal hot flush--anything new? Maturitas. 2008 May 20;60(1):42-9. doi: 10.1016/j.maturitas.2008.02.006. Epub 2008 Apr 1. Review. PubMed PMID: 18384981. [3] Carmody, J., Crawford, S., Salmoirago-Blotcher, E., Leung, K., Churchill, L., & Olendzki, N. (2011). Mindfulness training for coping with hot flashes: results of a randomized trial. Menopause (New York, NY), 18(6), 611. [4] 1: Ziaei S, Kazemnejad A, Zareai M. The effect of vitamin E on hot flashes in menopausal women. Gynecol Obstet Invest. 2007;64(4):204-7. Epub 2007 Jul 30.PubMed PMID: 17664882.