Hot flashes are marked by sudden feelings of warmth, which may cause you to feel flushed, hot, sweaty, and then often chilled.  While a variety of hormonal conditions can cause hot flashes, most often they are the result of menopause, when hormone levels naturally begin to decline.

The good news is there are ways to reduce the frequency and intensity of hot flashes through natural methods.  See the suggestions below to help stay cool all summer long.

Avoid Triggers

Identifying what triggers your hot flashes is the first step in avoiding them.  This may seem like common sense, but it’s not as easy as it sounds!  The best way to begin to figure out what is triggering your hot flashes is to keep a journal for a couple of weeks.  Write down when they occurred, what you were doing before they occurred, and how long it lasted.  Common triggers include:

• Alcohol (especially before bed)
• Caffeine
• Stress and anger
• Diet pills
• Spicy foods
• Smoking
• Sugar

Women at higher risk for experiencing hot flashes include women who:

• Are physically inactive
• Are under weight or over weight
• Have experienced surgical menopause
• Have been treated with Tamoxifen or who have gone through chemotherapy

Eat Smart

A lot can be said for diet and its role in supporting hormone balance.  A whole foods diet, of course, is the place to start; that’s probably no surprise.  Making sure you are getting the right foods to support menopause, however, requires a little more specificity. There are several foods that are particularly helpful for minimizing hot flashes.  Ideal foods for women with no history of estrogen dominance include foods called phytoestrogens, which can actually mimic estrogen in the body.  Please note, these foods are NOT recommended for women who are/have been estrogen dominant.  They include:
 

• Soy (preferably organic/non-GMO) including:
  • Tempeh
  • Tofu
  • Soy milk
  • Edamame
  • Miso
  • Soy protein powder
• Flax seed
• Legumes

Other foods that will help keep you feeling cool and balanced this summer include abundant raw vegetables, fresh fruit and lots of water.  Coconut water is especially hydrating, and helps to promote electrolyte balance within the body.  If you know you’re going to be in hot weather, plan ahead and pack a thermos with ice water to help keep you cool.

Limiting hot or spicy foods can also be helpful, as spicy foods are “warming” to the body, and may promote or trigger a hot flash.

Breathe 

Studies have shown that deep breathing can dramatically decrease the frequency of hot flashes, and can help make the hot flashes that do occur shorter and milder.

Dress the Part

The right clothes can make all of the difference when it comes to staying cool while going through menopause.  Cotton can help keep you cool in warm weather.  You might also consider wearing clothing made from moisture wicking material to help keep you dry if a hot flash does occur.  In cooler weather, be sure to dress in layers, so that you can take some cloths off before you get too hot.  Natural wool bedding can keep you cooler and wick away moisture better that down or synthetic bedding.  You can find more information on wool bedding at organicwollduvet.com. You might also consider investing in a hand held electric fan to carry around with you on hot days, to ensure you’ll always have a cool breeze to keep your body temperature down.  

Keep Your Body Moving

Exercise is an important part of a hot flash management plan.  Exercise is helpful for managing hot flashes in large part because it raises endorphin levels, which drop during a hot flash.  It also promotes healthy circulation and strong muscles and bones.

Supplement

Providing your body with the additional supplements it needs can go a long way in relieving hot flashes. We suggest the following supplements for menopausal women experiencing hot flashes:

	ProFema This multi vitamin for women provides a complete array of vitamins and minerals. It is also a perfect bone support system, with an ideal balance of calcium and magnesium, and with every other nutrient needed for strong bones. It is a complete green food complex, so that you'll have more energy than you have had in years. And, of course, it provides the isoflavones and herbs you need to relieve your menopause related discomforts NOW. *
	Progesta-Care Plus Women in their peri-menopausal and menopausal years may find great relief from menopausal symptoms including hot flashes with progesterone and phytoestrogens. Progesta-Care PLUS contains natural bio identical progesterone and phytoestrogens for those who need both progesterone and estrogen supplementation.*
	Progesta-Care Natural progesterone is used to maintain a normal level of progesterone and a balanced ratio of estrogen to progesterone.  Natural USP progesterone is biologically identical to the hormone women produce, and offers an alternative to taking synthetic hormones.  Additionally, it protects against the undesirable side effects of excess estrogen.
	Almased Complete Protein Powder Almased contains pure soybean protein, skim milk yogurt powder and honey. From the basic ingredients in Almased to the way it is produced, every step ensures that the body will be able to absorb and use the protein.*

*Please note, ProFema, Progesta-Care Plus and Almased are not recommended for women who are estrogen dominant or who have a history of estrogen dominance.

Staying cool this summer is totally achievable.  Plan ahead, eat smart, dress the part, and supplement where needed.  We may not be able to control the weather, but we can certainly take steps to ensure we are comfortable in it!  Happy summer!

Reasons to Avoid Toxic Ingredients in Skin Care Products

• They can be absorbed into the body and cause toxicity
• Chemicals only create the illusion of healthy skin
• Toxic chemicals and colors can cause skin irritations
• Synthetic oils can prevent the skin from absorbing healthy nutrients
• Many chemicals are petroleum based and carcinogenic
• Xenoestrogens, such as parabens, can disrupt hormonal balance
• Not all chemicals have been tested for safe use on humans

The skin is a porous membrane that has the ability to absorb chemicals that it comes in contact with. Transdermal toxicity is beginning to gain recognition to the point that the Governor of California, Arnold Schwarzenegger, has signed a bill SB 1379 that would create a state bio-monitoring program. The Governor stated: “There are literally thousands of chemicals being used in our everyday products in the United States in cleaning supplies, pesticides, cosmetics, and more. It’s important to know more about how those chemicals are building up in our bodies or how they may be affecting our health.” http://www.calepa.ca.gov/Legislation/2006/SB1379.pdf http://www.cdc.gov/exposurereport/

Chemicals and Xenoestrogens

Many of the chemicals used in body care products are not only toxic, they are also known as xenoestrogens.  Xeno literally means foreign; therefore, xenoestrogens means foreign estrogens. There are approximately 100,000 registered chemicals for use in the United States and many of them have negative hormonal effects in addition to being toxic.  These substances can increase the estrogen load in the liver, which over time, can compound symptoms of estrogen dominance.

These two informative articles discuss parabens found in breast tumors:

• Chemicals used as preservatives detected in human breast tumours
• Chemical Fact Sheet: Parabens – The Breast Cancer Fund

RegenaCell™ – A Formula for Younger Looking Skin

We feel it is important to offer health and beauty products that are as free from phytoestrogens and toxic ingredients as possible, and have created RegenaCell for just this reason. Most creams available on the market today contain toxic ingredients which you will NOT find in our RegenaCell™ Anti-Aging Cream.

RegenaCell is made without the use of synthetic chemicals, alcohols, or other harmful ingredients and fillers, and is free of parabens and other synthetic preservatives. RegenaCell Anti-Aging Cream contains a high concentration of vital nutrients, antioxidants, cell rejuvenators, and natural moisturizers. The ingredients used are of the highest quality, purity, and stability, with potencies that are rarely found in today’s skin care products. The skin care treatment in this formula sets the stage for healthy, youthful new cell growth. Benefits of RegenaCell™

• Promotes firm skin
• Restores elasticity
• Stimulates collagen
• Botox alternative
• Acts as an antioxidant
• Diminishes the appearance of fine lines and wrinkles
• Helps correct sun damage and skin discoloration
• Smoothes, moisturizes, and softens
• Protects and hydrates your skin
• Reduces puffiness and dark circles under the eyes
• Reduces capillary fragility
• Reduces oxidation alternation in healthy cells which minimizes the signs of premature aging
• Paraben free, no synthetic chemicals

You won’t need another moisturizer, wrinkle cream, or anti-aging skin care product.  RegenaCell's formula provides you with all the daily moisturizing, protection, anti-oxidation, and cell rejuvenation you need.   RegenaCell™ is a natural skin care beauty product for both women and men. Excellent for dry skin care. Read more about the Science of RegenaCell and see our article on Combating Damage to Sun Exposed Skin.

Cosmetic Skin Solutions – The Science of Optimum Sun Defense

Standing by our promise to bring you high quality, effective products, we are excited to bring you a new line of skin care products by Cosmetic Skin Solutions.  The mission at Cosmetic Skin Solutions is to improve the overall health and beauty of skin.  Cosmetic Skin Solutions formulas are paraben free, not tested on animals, and are formulated to provide you with the highest quality, scientifically advanced and effective anti-aging ingredients. 

Cosmetic Skin Solutions products:
 

• Protect the skin from UVA/UVB rays
• Prevent photo damage
• Hydrate the skin
• Erase signs of premature aging of the skin
• Boost collagen production
• Reduce free radical damage to the skin

The scientific research team at Cosmetic Skin Solutions
is committed to providing only the highest purity and quality
United States Pharmaceutical (USP) grade and clinically tested ingredients in their antioxidant serum and gel formulations.  By using anti-aging technology, their unique topical Vitamin C and gel formulas can revitalize, protect, and help preserve the tone, texture, and appearance of your skin in a way never before possible.  

The Cosmetic Skin Solutions line includes:

For Antioxidant Support and UV Protection:

• Vitamin C + E Serum With Ferulic Acid
• Phloretin Serum with Vitamin C and Ferulic Acid
• Vitamin C 20% Serum
• Firming Eye Gel
• Broad-Spectrum UV Shield – SPF 30 

For Hydration, Skin Lightening, and Resurfacing:

• Resurfacing Serum
• Hydra B5 Gel
• Phyto Botanical Gel
   

These products are suitable for those with aging, dry, oily, normal, mature, and sensitive skin types.

Cosmetic Skin Solutions skin care products are Paraben-Free with NO animal testing!

Evidence is steadily growing that xenoestrogens and other hormone mimicking substances are implicated in a wide range of human and wildlife health problems. Estrogen dominance from these environmental hormone disrupters are causing an imbalance of hormones, creating a host of estrogen dominance symptoms in both sexes.

Phytoestrogens and Xenoestrogens

Phytoestrogens (phyto meaning plant) are naturally occurring estrogenic compounds that are found in a variety of plant foods such as beans, seeds, and grains.  Their chemical structure resembles estrogen. Phytoestrogens that mimic estrogen may affect the production and/or the breakdown of estrogen by the body, as well as the levels of estrogen carried in the bloodstream. These mimickers can either have the same effects as estrogen or block estrogen's effects.  These compounds are generally weak estrogens, in comparison to real estrogen, synthetic estrogen (HRT), and xenoestrogens.

Following are some of the strongest phytoestrogen containing substances:

• Soy
• Black Cohosh
• Chasteberry
• Dong Quai
• Red Clover
• Flaxseed
• Caffeine

Xeno literally means foreign, therefore xenoestrogens means foreign estrogens. Some of the 70,000 registered chemicals for use in the United States have hormonal effects in addition to toxic effects.  Scientists have suggested that environmental estrogens might be reducing sperm counts in men and causing breast cancer, fibroids, and other reproductive diseases in women. Xenoestrogens can be found in many of our meats and dairy products in the form of chemicals and growth hormones that are given to the animals.  These can be quite powerful, and should be avoided where possible.

How to avoid some of the environmental sources of estrogen we are exposed to:

• Avoid all pesticides, herbicides, and fungicides. Wash your food well to rid the pesticides.
• Bathe washed vegetables and fruits in a produce wash or ozonated water for 20 minutes before using.
• Use only organic based whole foods when you can. Buy hormone free meats and dairy products where possible.
• Have a good water filter for your source of water.
• Avoid plastic goods – they leach into the environment.
• Do not microwave food in plastic containers, and especially avoid the use of plastic wrap to cover food when microwaving.

Read More in our Environmental Estrogens Page

Getting Back to Balance

By learning how you can change and/or maintain your health, you can alleviate many of the symptoms associated with hormone imbalances.

Balanced hormones allows women and men to move through the stages of hormonal ups and downs with the help of adequate nutritional support, natural hormone replacement, exercise, herbs, and vitamin and mineral supplements.

Without a proper understanding of how hormone imbalances can adversely affect us, women and men, are often prescribed synthetic hormones, anti-depressants, and a host of other drugs to relieve the symptoms without addressing the underlying causes.

What works to support healthy hormonal balance?  We make the following suggestions:

• Hormonal support with a natural progesterone cream for women and for men
• Nutritional supplements such as the Life Essence and One n Only to ensure your body has the nutrients it needs to make and balance its hormones
• DIM and/or Myomin to metabolize excess estrogen
• Detoxification assistance with supplements such as Calcium D-Glucarate

Now is the time to take charge and educate yourselves about the negative impact that hormone imbalances can have on your overall health and what you can do naturally to help regain and maintain hormonal balance.

Men too can suffer from estrogen dominance. Phytoestrogens from plants and xenoestrogens from environmental sources can produce hormonal stimuli that can contribute to inappropriate growth of mammary tissue cells, resulting in a problem society is calling “man boobs.”  Some theorize that estrogen dominance in men is contributing to hair loss, atherosclerosis, prostate problems, lowered libido, weight gain, and impotency.

Symptoms of estrogen dominance in women and men:

Correcting Estrogen Dominance

What assists in correcting estrogen dominance in women and men?  Alternative health care makes the following suggestions:

• Hormonal support with a natural progesterone cream for women and men
• DIM and/or Myomin to metabolize excess estrogen
• Detoxification assistance with supplements such as Calcium D-Glucarate
• Dietary and environmental changes to rid yourself of phytoestrogens and xenoestrogens
• Lifestyle changes to manage the stresses in your life
• Nutritional supplements to ensure your body has the nutrients it needs to make and balance its hormones.  These nutrients tend to be low when estrogen is high:
  • Magnesium
  • Zinc
  • Vitamin B Complex
  • Vitamin E 400 IU for breast tenderness and fibroid inflammation

Please be sure to review the links provided above for full product descriptions, suggested uses, and brands.  This important information can help you regain balance for a healthier life.