Hot flashes for perimenopausal and menopausal women have got to be one of the most uncomfortable symptoms we experience in this hormonal transition. Those relentless episodes of internal heat that leave us drained and exhausted; causing us to plunge our head into the freezer while pretending we are looking for something for dinner! Being of the ‘Sandwich Generation’, the last thing we need is for our bodies to add to our personal challenges. For some women, the sweating is mild and for others it can be profuse. But there is good news! With proper diet, nutritional supplements, and exercise, most of these side effects can be minimized or even eliminated. The suggestions and dosages below are those regularly supported by clinical nutritionists and medical doctors. However, these suggestions are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.
One of the natural remedies for hot flashes that is extremely effective in most cases is the Vitamin E supplement. Use d-alpha-tocopherol form and in emulsion form for easier assimilation. The dosages following are for adults. Recommended adult dosage of Vitamin E is 200IU daily or 400 IU every other day. Other natural remedies include Vitamin C dosage at 3000 to 10,000 mg daily plus mixed bioflavonoids at 1000 mg daily; essential fatty acids (primrose oil, clary sage seed oil, black currant seed oil) use as directed on label; and soy protein at 30 grams a day and soy isoflavones 50-100 mg daily. You should check with your doctor before taking soy isoflavones as a supplement. If you have breast, uterine, or ovarian cancer, or have had or are at risk for any of these, you may want to speak to your health care professional about the risks of increasing your dietary soy intake. There are lots of herbal remedies to recommend as well, but for today, we will consider vitamin supplements and diet.
Along with these supplements, there are diet recommendations too. Eating a diet consisting of at least 50 percent raw foods, including lots of dark leafy greens, help balance and alkalize the body which can make us less stressed and more energized. Protein is important to help stabilize blood sugar. Add blackstrap molasses, soybean products, broccoli, dandelion greens, kelp, algae, salmon with bones, sardines, and whitefish to your diet. Eat foods high in phytoestrogens, such as soybeans, flaxseeds, nuts, whole grains, apples, fennel, celery, parsley, and alfalfa.
Did you know that hot flashes and other menopausal symptoms rarely occur among women in Asian cultures? The explanation seems to be linked to a high intake of phytoestrogens.
Avoid meat and all dairy products as these can promote hot flashes, except for those recommended above. There are other things to avoid that can trigger hot flashes. These include alcohol, caffeine, sugar, spicy foods, and hot soups and drinks. Remember that regular moderate exercise is an important part of this natural approach to minimizing those overheating triggers. Lastly, but certainly not least, we must learn to avoid stress or seek ways to reduce the stress in our lives as much as possible. Sometimes I find just an anxious thought of a ‘what if’ can bring on the internal meltdown! I find it really helps to just let go of the ‘small stuff’.
Once following these suggestions, allow about four weeks for results. Some women feel results within the first week, however.
If you have found other suggestions that help you, please share, I would love to hear. That is why we women love networking—to share those gems for our health and happiness!