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!

Fibroids do not develop until the body begins producing estrogen during the onset of menstruation. During the reproductive years, hormonal imbalance can cause fibroids to form and grow. Hormonal imbalance occurs when estrogen and progesterone are not present in the proper proportions, often referred to as estrogen dominance. The most common imbalance that causes fibroids is low progesterone in ratio to estrogen.

Progesterone production decreases during the 30s and 40s.  When additional estrogen, such as the type found in birth control pills, hormone replacement therapy, and plant and environmental estrogens is brought into the mix, hormonal imbalance occurs.  Additionally, fibroid tumors may grow very quickly during pregnancy when the body is producing extra estrogen.

Primary Types of Uterine Fibroids

Uterine fibroids can be so tiny that you need a microscope to see them. However, they can grow very large. They may fill the entire uterus, and may weigh several pounds. Although it is possible for just one fibroid to develop, usually there are more than one.

There are four primary types of uterine fibroids, classified primarily according to location in the uterus:

Addressing Uterine Fibroids

Often, women are told that a fibroid condition is not medically addressed unless they become bothersome. However, at this point invasive procedures, such as surgery, hysterectomy, myomectomy, and embolization are generally the only options offered.  Therefore, it is a good idea to try and resolve this condition before they become too large or problematic. In many cases, if they have become large and problematic, but are not a threat to your health or vital organs, then you should still be able to attempt to shrink them naturally. 

Furthermore, uterine fibroids often shrink and disappear after menopause when the body stops producing as much estrogen.  However, if a woman has used hormone replacement therapy for many years, there is a possibility that she may have an excess of stored estrogen that can prevent fibroids from shrinking after menopause. A woman will almost never develop fibroid tumors when they are postmenopausal.

Please read our fibroid tumor website page where you can learn more about this condition, as well as a variety of natural dietary supplements that have helped many women shrink their fibroids.  The links on the left navigation bar offer educational information, products, and support. Our on-staff nutritionist is available to answer your questions by phone, email or LIVE CHAT.