Hot Flashes
Jun 01, 2022
Probably the most well known symptom associated with menopause — unfortunately it has nothing to do with how attractive we look on the outside (even though it’s what’s on the inside that counts) but more about our body’s temperature regulator going a bit haywire due to hormones shifts.
Why Do They Happen?
When we enter menopause our oestrogen, progesterone and testosterone all decrease (albeit at different rates), hot flashes have been linked to the decrease in oestrogen which usually occurs 2-5 years before your last period and continues to decrease afterwards. There is still no consensus on the definite cause of hot flashes, although the most probable theory is that because oestrogen acts like a magnet for glucose (energy) to the brain, when we go through menopause the energy the brain centre for temperature regulation (hypothalamus) has, has decreased and hot flashes ensue, particularly when there are other stressors involved.
What Can I Do About Them?
It’s all about balancing your hormones and getting your oestrogen levels up again to help your brains temperature gauge.
- Lifestyle and natural phyto-oestrogens There are several ways to help balance your hormones to be able to breeze through your menopause transition (yes that is possible).
- Cut down on alcohol consumption. You don’t have to give it up completely but having as many alcohol free days as you can, and limiting to no more than 2 std in 1 night is a great place to start.
- Prioritise sleep, many of my patient struggle with sleep due to hot flashes or their partner snoring. My advice is to get your partner some help with their snoring, wear ear plugs or move to another room. Also having a cold shower before bed and getting plenty of phyto-oestrogens can help with the hot flashes. Also practicing box breathing has been shown to decrease hot flashes by up to 30% (in for 4 secs, hold for 4secs, out for 4 secs and repeat).
- Get plenty of phyto-oestrogens in your diet. Two great sources are our ‘Girl Powder recipe’ and Purifica Muricaa capsule made from a Thai herb that is well known to help with menopausal symptoms.
- Strength training by lifting weights at least twice a weak for 45 mins helps to balance your blood sugars
- Avoiding refined carbohydrates and upping your protein intake to 50g a day.
- Medical HRT or Bio-identical hormones Hormone replacement can take many different forms (creams, pessary, patches, pellets, injections or oral medications, they also come in many different types from synthetic oestrogens, progesterones and androgens) Speak to your doctor about with form is best for you; this will depend on factors such as, if you still have your uterus, your age and your main symptoms of concern.
- Decrease your stress You will probably notice that your hot flashes are more frequent of sever in times of stress, this is because our adrenaline is increased and our internal hormones shift towards making our stress hormone (cortisol) and away from our temperature regulating ones. We recommend doing the SD Protocol to conquer your stress.
- Balance your blood sugars Try to eat 3 main meals and 2 snacks. Start eating within 1 hour of waking if you can, and then follow along eating every 2-3 hours. There are other easy ways you can balance your blood sugars, read more here.
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