Naturopaths 8 tips for menopause and hot flushes
Menopause is a natural transition marking the end of a woman’s reproductive years. It can occur at any time but typically occurs from age 40-60.
Although menopause is not a medical condition it can sometimes come with some unwanted symptoms and it can be a challenging time when this occurs.
Our awesome nutritionist and naturopath, Melissa Gearing, shares her top tips to help deal with hot flushes during perimenopause and menopause.
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A specific menopause diet, rich in essential nutrients, can help alleviate discomfort and promote overall wellbeing.
A well-balanced diet can have a profound effect on mitigating perimenopause symptoms and promoting overall health.
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Menopause and hot flushes why it happens and what you can do about it
Hot flushes are amongst the most frustrating and disturbing of symptoms. They can occur day and/or night and can cause uncomfortable feeling of being hot, sweating, trigger anxiety and disturb sleep.
Why do hot flushes occur during menopause?
Hot flushes occur due to the hormonal shifts that are occurring during menopausal transition. Primarily, declining estrogen causes hot flushes by impacting the body’s ability to regulate its temperature (thermoregulation).
Stress and other triggers like caffeine, alcohol and spicy foods may also cause hot flushes.
Naturopathic philosophy also talks to the liver being involved in hot flushes. The liver is responsible for processing and eliminating hormones, including estrogen.
When the liver is under stress or extra pressure it may not work as efficiently to metabolise hormones and potentially exacerbate symptoms like hot flushes.
8 things that may assist with hot flushes during menopause
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Support liver health – eating foods that support liver health may assist in reducing hot flushes. Leafy greens, cruciferous vegetables like broccoli and cauliflower, as well as staying hydrated with plenty of filtered water.
- Keep cool – don’t let the body overheat and keep air flowing with fans or air-con when needed. The body is finding it difficult to thermoregulate and once it gets hot may find it difficult to return to normal. Help it out with light clothing and cool spaces.
- Avoid triggers – this may be in the form of foods such as spicy foods, caffeine and alcohol but also may include fast food for some. Stress is a major trigger so managing stressors day to day may also assist.
- Herbal medicine – there are many options herbally for hot flushes and liver support which often help women with hot flushes. These include Black Cohosh, Sage, Zizyphus, St Mary’s Thistle and Red Clover.
- Hormone Replacement Therapy (HRT) – hot flushes can be utterly devastating. Sometimes you may need extra support and this may come in the form of pharmaceuticals. Talk to your GP about medical interventions and your options if needed.
- Exercise – regular exercise can improve mood, relieve stress and reduce the frequency and severity of hot flushes.
- Acupuncture – may assist in reducing frequency and severity of hot flushes.
- Mind-Body Connection – mindfulness, breathing, yoga and meditation have all been used to treat hot flushes throughout history and will certainly have additional benefits to your health and well-being.
Listen to our Podcast on Menopause now available on Apple or Spotify.
You can listen on SPOTIFY hereAnd you can listen on Apple Podcast here
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