Hot flashes are considered to be the hallmark of Menopause. They are the most common Perimenopausal symptoms in our culture, occurring in about 70 to 85 percent of all western perimenopausal women. The symptoms can range from mild to severe, often beginning with a sudden sensation of warmth that radiates over the face, scalp and chest which can then become intense heat. The hot flash is usually followed by a flush consisting of redness, perspiration, increased heart rate and/or nausea and then finally by a feeling of being chilled.  Hot flashes relief is most welcome after such a session.

Hot flashes are triggered by the erratic changes in the levels of estrogen and   progesterone during Perimenopause. Both estrogen and progesterone have a direct effect on the hypothalamus, the part of the brain responsible for controlling appetite, sleep cycles, sex hormones and body temperature.  The changing levels of estrogen and progesterone trigger a brief but sudden downward adjustment in the body’s internal temperature setting. The body manifests this release of excess heat as a hot flash which often starts just before a menstrual period and becomes most frequent and severe once the periods actually stop. Natural hot flashes relief occurs with time, usually by disappearing a year or two after menopause.

We don’t fully understand the exact mechanism that triggers hot flashes.   Fluctuating hormones, lifestyle and medications all influence their intensity and frequency. The incidence is less common in non-western countries such as Japan, Hong Kong, Pakistan and Mexico. In Japan, 10% or less of menopausal women experience hot flashes due to their high-fibre, low-fat and high dietary intake of soy products. 

The medical profession often approaches menopause as an illness to be treated with hormone replacement therapy (HRT) instead of a natural process in which diet and lifestyle changes may reduce symptoms.

For hot flashes relief consume foods that are high in phytoestrogens containing soy such as  tofu, tempeh, miso, soy milk and whole soybeans which are plant hormones with weak estrogen like effects.  Other foods specifically indicated for hot flashes relief include flaxseed and high-lignin flaxseed oil, fennel, celery and parsley.  Both flaxseed and flaxseed oil are rich in lignins which help normalize estrogen levels.  Fennel, celery, parsley and all legumes are excellent sources of phytoestrogens.  Conversely, eating a high-fat, low-fibre diet increases symptoms. Foods high in sugars, refined carbohydrates, caffeine containing beverages, spicy foods, and alcohol all trigger hot flashes.

Exercise at least 30 minutes per day. You can walk or jog or take an aerobics class.  Exercise increases the release of opiates.  While exercising is essential, it is also beneficial to avoid exercise within three hours of going to bed as this will help prevent night sweats.

Take 400-800 IU of Vitamin E daily which significantly reduces the occurrence and frequency of hot flashes. Also Vitamin E strengthens the immune system and protects the heart.

Black cohosh (20-60 mg three times daily) can provide effective relief for symptoms of menopause headache, heart palpitations and anxiety.  Hot flashes relief occurs within 8 weeks of starting therapy.

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Tags: Black Cohosh, Estrogen, hormone replacement therapy, hot flashes, Hot Flashes Relief, Menopause, menstrual period, Perimenopause, Progesterone, Vitamin E

Menopause, a natural part of a woman’s life, occurs between the ages of 45 to 55. During this phase of a woman’s life the female reproductive system shuts down, the ovaries stop producing eggs and the body produces less estrogen and progesterone. It is a natural biological process, not a medical illness. However, many women experience a number of physical and emotional symptoms.

Menopause bloating is a common symptom that many women experience. In menopause bloating, air fills the abdomen creating a feeling of fullness and discomfort along with pain. Excessive intestinal gas and fluid retention is caused by fluctuating hormones, particularly estrogen, which is often associated with weight gain.

Estrogen affects water retention and during menopause when estrogen levels are erratic, water retention increases leading to bloating. Estrogen also influences the production of bile, a substance which keeps the intestines lubricated.   As estrogen levels decrease during menopause so does bile.  Without bile, the stools become hard and dry accumulating in the small intestine causing constipation and bloating.

Eating certain foods can also cause bloating.  This includes foods such as cauliflower and broccoli which are gas producing and can add more gas to an already bloated intestine. A diet high in protein may add to a bloated feeling because your body may not be able to digest it. Foods loaded with sugar can contribute to extra bacteria. High salt intake causes intestinal fluid retention and bloating. Calcium supplements can cause bloating in some people.

Swallowing air could be causing bloating. Some individuals swallow more air when stressed or anxious. Chewing on gum and smoking can make you inhale more air. Talking while eating is another common reason for swallowing air.

Although menopause bloating is a common occurrence and is not a serious ailment, if the bloating is persistent you should see a physician. Seek medical advice immediately if bloating occurs with a change of bowel habits, persistent diarrhea and constipation, blood in stool, fever, abdominal pain, nausea and vomiting. These symptoms may be a sign of some serious underlying medical condition.  Some medical conditions that can cause bloating include; bowel obstruction, colon and rectal cancer, diabetes, diverticulitis and liver cirrhosis.  In women it could also be due to ovarian cysts or uterine fibroids.

In treating Menopause bloating its best to start with lifestyle changes. If menopausal bloating is caused by excessive intestinal gas, start by making dietary changes. Avoid dairy products, sodium and gas- producing foods such as broccoli and beans.  Chew your food slowly and eat several small meals throughout the day. This will prevent swallowing air and improve digestion. If poor digestion is a major problem add enzyme-rich foods such as pineapple and papaya to your diet. A comprehensive digestive enzyme product is appropriate.

Add dietary foods that decrease gas and fight bloating.   These include bananas, grapes, rice, peanut butter, herbal teas and yogurt.  Add foods that promote more consistent estrogen levels such as soy, apples, alfalfa, cherries, rice and yams.

If menopausal bloating is caused by constipation then increasing fibre in the diet should relieve the bloating. An herbal fibre supplement containing several sources of dietary fibre works great. Make sure you are drinking lots of water, at least 8 cups per day.

Stress reduction techniques such as yoga or meditation can also help. Core exercises such as Pilates that improve the muscle tone of your abdomen also helps.

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Tags: Estrogen, Menopause Bloating, Progesterone, Water Retention