Is it hot in here?
While your hormones may feel like they are on a roller coaster, there really is no magic “fix”. We can make things more manageable though, and rest assured, this doesn’t last forever! Here are my top tips to beat the heat of menopause naturally.
Lifestyle
If your hot flushes (also known as flashes) are bothering you, try managing them with these lifestyle changes:
Keep cool
Slight increases in your body’s core temperature can trigger hot flashes. Dress in layers so that you can remove clothing when you feel warm.
Open windows or use a fan or air conditioner. Lower the room temperature, if you can. If you feel a hot flush coming on, sip a cold drink.
Watch what you eat and drink
Hot and spicy foods, caffeinated drinks and alcohol can trigger hot flushes. Learn to recognise your triggers and avoid them.
Learn to Relax
Some women find relief from mild hot flushes through meditation; slow, deep breathing; or other stress-reducing techniques. Even if these approaches don’t quell your hot flushes, they might provide other benefits, such as easing sleep disturbances that tend to occur with menopause.
Don’t smoke
Smoking is linked to increased hot flushes. By not smoking, you might reduce hot flushes, as well as your risk of many serious health conditions, such as heart disease, stroke and cancer.
Maintain a healthy weight
If you’re overweight or obese, losing weight might help ease your hot flushes. Find out more about our Weight Loss Wisdom program and how we can help you lose weight during menopause.
Foods to Eat During Menopause
Focus on cooling foods such as melons, bean sprouts, tofu, white ocean fish, celery, apples, asparagus.
Avoid caffeine, alcohol, refined sugar and grains, spicy or greasy foods, food colourings, antibiotics, hormones, preservatives, and additives.
Include phytoestrogens, including organic soy and tempeh, and freshly ground flaxseeds daily.
Limit red meat to 2-3 serves every week.
At least 3 meals a day. Focus on the quality of your nutrients, not on calories.
Cut down on refined and high glycemic index carbs as found in processed and packaged foods.
Include plant or animal based protein at each meal.
Eat a variety of coloured fruits and vegetables daily.
Add in some healthy fats – oily fish, avocado, nuts, seeds, olive oil etc at each meal.
Sage tea has been shown to help reduce hot flushes. Enjoy it chilled with some lemon juice.
Natural Menopause – Mind and body approaches
A growing body of evidence suggests that certain techniques can help ease hot flushes, including:
Hypnosis
Can help reduce both the frequency and severity of hot flashes.
Mindfulness meditation
This type of meditation has you focus on what’s happening from moment to moment. Although not shown to relieve hot flushes, it might reduce how much they bother you. They come…and they go.
Acupuncture
Although studies are limited, there is some evidence to indicate that acupuncture might reduce the frequency and severity of hot flushes.
A word on dietary supplements…
I see a lot of women spending a small fortune on supplements they think might help. Before you jump blindly in, it is always best to consult with an accredited health practitioner (like me!)
People often assume that “natural” products cause no harm.
However jump in, you want to know:
Are they are the right supplement for your needs?
Are they going to be in a therapeutic dose to actually give you a result?
Is there any risk of potential interaction with any pharmaceutical medications you’re taking?
I hope this has been helpful! Let me know.
