Natural Remedies for Dealing With Pesky Hot Flashes

Hot flashes certainly seem to be the most common complaint of menopausal women.

If you have never experienced a hot flash, or only have them occasionally, be very, very glad!

What exactly is  hot flash ?

A hot flash, sometimes called a hot flush, is the result of a hormone level fluctuation. Episodes may be mild (a slight feeling of warmth, for example) to extremely severe (red face, perspiration on the face and chest combined with a feeling of HOT, moving from the inside out).

Hot flashes may last from several seconds to 15-20 minutes at a time. In rare cases, some women report episodes lasting for more than an hour. (A woman that I know reports hot flashes in excess of two hours. She is currently seeking relief through natural hormone replacement therapy, as conventional HRT has only worsened the symptoms.)

Some women may never experience a single hot flash, while others report incidences occurring over several years. For an unfortunate few, the symptoms may last up to ten years. (Sad, but true.)

Since hormones do not function separately from one another, any change in levels can create disturbances throughout many bodily systems. The most common hormone implicated is estrogen. While it is true that estrogen levels are related to this discomfort, this does not tell the entire story.

If hot flashes occur too often—more than several times each day—they may begin to physically strain the body. Constant episodes at night, referred to as night sweats, can result in sleep deprivation. Both the quality and the quantity of sleep are compromised. Many women report a nightly ritual of changing the soggy bedclothes one or more times, along with several changes of clothing before morning. Not only is the woman exhausted, after many months of this routine, but her husband’s sleep also suffers.

Sleep deprivation soon causes it’s own set of new problems. Fatigue, difficulty concentrating, irritability, mood swings, short-term memory loss, headaches, dizziness, heart palpitations, numbness in the extremities—all of these symptoms have been reportedly linked to the lack of restful sleep. Also related are depression and inappropriate responses to other stressors.(anxiety and panic disorders)

How do you cope with hot flashes?

• Avoid triggers, if at all possible: smoking, alcohol use,caffeine, large meals or meals eaten too quickly, stress, anxiety and tension, heavy or bulky clothing and hot drinks.
• Don't discount the role of diet and nutrition. Your diet can support (or hinder) adrenal system and thyroid function . In the presence of proper nutrition, these primary hormone systems will not have to divert resources from other areas. Make sure that you are getting enough quality protein with each meal, drink plenty of pure water and eat five or more servings of vegetables and fruits daily. Leafy greens are especially healthful. One or two servings per day of soymilk, tofu or soy nuts can provide needed phytoestrogens.
• Certain nutritional supplements have been proven to help. Check into herbs and supplements, specific to your symptoms. Your local health food store can be a great resource for suggestions. For professional advice, find a naturopathic doctor, nutritionist, acupuncturist or chiropractor. Some conventional doctors, often calling themselves integrative care practitioners, can offer solutions that incorporate natural hormones and nutritional supplements.
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  Some herbs and supplements which are reported to provide some hot flash relief:
  
• Black Cohosh
• Vitex
• Red Clover
• Vitamin E
• Evening Primrose Oil
• Adrenal support supplements, especially those high in CoQ-10 and B-Complex
• Natural progesterone cream
• DHEA supplementation

Clothing and bedding materials. Replace polyester or other man-made fabrics with breathable ones: cotton, wool and lightweight down blankets don’t tend to trap moisture.

Set the thermostat just below 70 degrees at night and use a ceiling fan to circulate the air. Instead of sweaters in the winter, opt for layers that are easily added or removed in response to your temperature fluctuations.

When in a public setting, such as a meeting, seat yourself near the door, so that you can excuse yourself with less embarrassment, should you suddenly need a bit of fresh air. Always carry bottled water with you at all times. Make sure to stay properly hydrated.

Reduce stress and tension. Remember that stress upsets hormone balance. It causes an increase in estrogen production, which can lead to estrogen dominance, over time. Also, stress causes the adrenal system to produce cortisol and adrenaline. Cortisol is known to compete with progesterone at hormone receptor sites.

Professional medical help. For severe hot flashes, you may wish to consult with a medical doctor. Be sure to inquire about natural hormone replacement and how it might fit into your treatment plan. Synthetic hormones do often provide relief from some symptoms; however there are risks to be considered if you choose this method of HRT.

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