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!

Fibromyalgia Syndrome (FMS) is a chronic rheumatic condition that causes pain all over the body. The condition affects the muscles, tendons (tough bands of fibrous connective tissue that connect muscle to bone), and ligaments (fibrous connective tissue that connect bone to other bone),  resulting in widespread pain, fatigue, and multiple tender points. Many people suffer from these common health concerns: fatigue, muscle aches and pains, depression, weight gain, memory impairment, irritable bowel, and more.

What many people don’t realize is that these symptoms can be directly or indirectly associated with fibromyalgia. If you feel like your life has been turned upside down and you suffer from these symptoms, you may want to find out more about fibromyalgia.

The name fibromyalgia comes from the Latin word ‘fibro’, meaning fibrous tissues (tendons, ligaments), ‘my’ meaning muscles, and ‘algia’ meaning pain.

Fibromyalgia used to be known as fibrositis, which literally means inflammation of the muscles and soft tissue. However, the condition was renamed fibromyalgia after studies found that there is no muscle inflammation, or nerve injury.

Anyone can develop fibromyalgia, although the condition tends to affect more women than men. In most cases, fibromyalgia occurs between 35-60 years of age, but it can develop in people of any age, including children and the elderly.

There are no specific laboratory tests
to diagnose fibromyalgia. To make an accurate diagnosis, your doctor will rely on a comprehensive physical exam, the new Pain Index coupled with a symptom severity scale and your medical history (2). This new criteria adds credibility to the diagnosis and is intended to offer physicians an alternative to the tender point count which is generally only performed by rheumatologists. 

Fibromyalgia Syndrome is mainly a diagnosis of exclusion. That means your doctor will also rule out conditions that could cause similar symptoms.

There is currently no cure for fibromyalgia, but treatment aims to ease the symptoms as much as possible. Many people are concerned that conventional therapies are limited and research shows that about 90 percent of those suffering from fibromyalgia use some form of complimentary alternative therapy and implement lifestyle changes (3).

What do you do when you don’t know where to begin?

Many people feel overwhelmed and worn-out. The last thing that they want to do is start and exhaustive search through the various options that are available.

We have taken the liberty and done this part for you.
It is our belief that we have provided the most up to date and comprehensive combination of alternatives that can help you reduce symptoms and restore your quality of life.  Now that doesn’t mean you can’t or shouldn’t still do your own homework, especially if you have been diagnosed with fibromyalgia.

Our holistic approach to Fibromyalgia Syndrome is the Restoration Action Plan.

This plan includes three (3) key areas of focus:

1. Nutritional Supplementation – Replenish nutrients with therapeutic supplementation.
2. The Food Factor – Nourish your body at mealtime.
3. Stress Reduction Options – Reduce stress daily.

  Read through each of the three focus areas to get familiar with
        them.

 Print out the Action Plan Worksheet.

 Log, review and order the supplements in your plan

             ♪    Note:   These may also include your medication or other 
                                supplements that you have chosen for your individual
                                program.

 Look at your eating habits. Decide what you can do today to
        support your recovery. 

 Use the coping strategy options to reduce 
        your daily stress levels

 Know that together these steps can put you back in control.

Taking action is your most important step and we are here to provide support and tools for your program.

(1)   National Fibromyalgia Association – http://www.fmaware.org/site/PageServer

(2)  http://www.webmd.com/fibromyalgia/news/20100526/a-new-way-of-diagnosing-fibromyalgia

(3)   http://nccam.nih.gov/health/pain/fibromyalgia.htm 

Evidence from several studies has indicated that low serotonin levels may play a role in the development of fibromyalgia.
It is believed that serotonin abnormalities could be responsible for depression and insomnia—symptoms that many fibromyalgia patients suffer from.  Because 5-HTP could raise low serotonin levels, it may be helpful in alleviating such symptoms. 

5-HTP and Fibromyalgia 

Although no one knows exactly why 5-HTP effectively improves fibromyalgia symptoms, researchers believe that low levels of the neurotransmitter serotonin may be involved in symptoms associated with fibromyalgia, as mentioned above.  Serotonin is believed to mediate slow-wave (deep) sleep, as well as influence how pain is perceived by the body and mind. 

Leading sleep and fibromyalgia experts H. Moldofsky and J.J. Warsh theorize that primary fibromyalgia may result from a deficiency of circulating tryptophan, an amino acid.  This lack of tryptophan in turn restricts serotonin and interferes with what is known as deep sleep. The researchers also reported that the higher the concentration of unbound tryptophan in the plasma of FMS patients, the more profound their symptoms. (1)

Additionally, 5-HTP is the intermediate between tryptophan and serotonin and it is readily absorbed and crosses the blood-brain barrier.  It is also promoted for depression. (2)

Even though the cause of depression varies widely from one person to the next, most people with depression have low serotonin levels. Whether low levels of serotonin cause depression or depression causes serotonin levels to fall is not yet clear but what is certain is that by raising serotonin levels depression can often be alleviated.

Research 

A 90-day study of the effects of 5-HTP on 50 fibromyalgia patients published in The Journal of International Medical Research; 1992; 20:182 – 189 concluded that a "good" or "fair" clinical improvement occurred in 50 per cent of the patients. These patients ranged in age from 18 to 65. When clinical variables such as tender point soreness, anxiety, pain intensity, quality of sleep and fatigue were compared with baseline results, researchers concluded that all symptoms had been  improved after 90 days of taking 100 milligrams of 5-HTP three times daily.

Low levels of serotonin in the brain can contribute to the development of depression.  Some studies indicate that 5-HTP may be as effective as certain antidepressant drugs in treating individuals with mild to moderate depression. Such individuals have shown improvements in mood, anxiety, insomnia, and physical symptoms.

Read more about 5-HTP and Fibromyalgia on our new Fibromyalgia website here: 

References

1.  H. Moldofsky and J.J. Warsh; Pain; 1978; 5:65 71;  
2.  Birdsall, Altern Med Rev 8/98;3:271.

Up to 90% of those with fibromyalgia report moderate to severe fatigue. This type of fatigue isn’t just the usual run of the mill tiredness either.  It can last all of the time and for months on end, making it difficult for sufferers to work, take care of family, exercise, or even engage in simple daily tasks or chores.

While the majority of people with fibromyalgia experience extreme fatigue, some people seem to escape this symptom, and others find they are able to adjust to their newly reduced energy levels.  What is most discouraging is the fact that in some cases this fatigue never seems to get better, even with extended periods of rest and sleep.  This is most likely due to the variety of sleep disorders that those with fibromyalgia have, which creates a vicious cycle of pain and fatigue.

Causes of Fatigue

Many fibromyalgia sufferers have frequently reported that they become easily fatigued after mental exertion or physical exercise.  Additionally, many are unable to fall asleep, sleep very lightly, or are suddenly awaken from a very deep sleep.  The question is, could the lack of quality sleep be causing the fatigue, or is there another factor involved here?  Fortunately, new research is being conducted by doctors who specialize in fibromyalgia to find out. 

Common causes of fatigue:

• Chronic Fatigue Syndrome (CFS): The extreme fatigue that many fibromyalgia sufferers experience is very similar to that associated with CFS.  In fact, more than 75% of CFS sufferers have similar symptoms to those with fibromyalgia.  And, many people with fibromyalgia may actually have CFS, as well.  It can be difficult for doctors to distinguish between these two syndromes since they are very similar and are often confused with one another.
• Sleep Disorders:  Many fibromyalgia sufferers experience a variety of sleep disorders, including a problem with their ability to engage in deep sleep.  This is called the alpha EEG anomaly, which is a disorder characterized by sudden brain activity during periods of deep sleep.  These periods of activity may cause people to wake up or feel less rested, contributing to fatigue.
• Mitochondrial Dysfunction: A more recent explanation for the extreme fatigue that accompanies fibromyalgia focuses on a problem with the body’s energy source. Mitochondria inside our cells convert nutrients and oxygen into energy for our body.  A large number of fibromyalgia sufferers seem to have dysfunctional mitochondria, and thereby don’t have enough energy to power their bodies.

Fatigue and Pain

 Recent studies have shown that the amount of fatigue a fibromyalgia sufferer experiences directly correlates with the amount of pain they have.  For example, if you are feeling particularly tired one morning, you can pretty much count on having an increased amount of fibromyalgia pain during the day.

Fatigue and pain appears to work in a vicious cycle. Due to the severe pain many people experience, sleeping can become difficult, if not impossible.  Naturally, this contributes to fatigue, which, in turn, makes the pain much harder to bear.  

Fatigue also has a great impact on the psychological well being of those suffering from fibromyalgia. Fatigue heightens stress and emotions, which in turn increases the amount of pain that is experienced. Fatigue and depression have also been linked. Furthermore, fatigue may contribute to the memory loss and forgetfulness that often occurs with fibromyalgia.

The production of Melatonin decreases as we get older. A decrease in Melatonin levels can lead to a compromised immune system and an increase in cell disorders, heart dysfunction, and high blood pressure. Many medical researchers believe Melatonin supplementation may help with these types of conditions.

Melatonin also plays a unique roll as a powerful anti-oxidant. Unlike other anti-oxidants, the extremely small size of the Melatonin molecule allows it to penetrate the cell membrane. Research shows that Melatonin may improve brain function and may also be one of the most powerful anti-aging hormones yet discovered. Researchers are also studying its effect on preventing or helping Alzheimer”s and Parkinson”s disease.

Furthermore, studies have shown Melatonin to inhibit several types of cell abnormalities. It seems to not only inhibit the start, but also the metastasis of these cell irregularities.

• Sleep Disorders
• Jet Lag
• Fibromyalgia
• Depression
• Superior Anti-Oxidant
• Poor Mood

Fibromyalgia suffers can use melatonin in the form of a cream with the same beneficial effects of an oral form to help with sleep disorders, depression, and mood. Energetic Nutrition offers Melatonin cream and Melatonin sublinguals.  The sublingual form is absorbed directly into the bloodstream via the blood vessels under the tongue and in the cheeks, bypassing the liver and allowing for quick entry into the system.  The cream is absorbed into the skin and goes to the bloodstream quickly as well. Please visit our website pages on Melatonin for information regarding precautions when taking this supplement.