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.

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