Get Rid of Hot Flushes the Natural Way

What causes a hot flush?

One of the most common symptoms of the menopause, hot flushes are not caused by a lack of oestrogen, but by a sudden drop in oestrogen level. This is why flushes usually stop once the level of oestrogen stabilises.

This can not only become a problem during the day, especially if you are working, but can cause sleep problems at night with constant waking because of flushes of heat.

Where do you get the flushes?

Women can have hot flushes on the neck and face, upper arms, torso or the entire body. Hot flushes may last a few seconds or a few minutes and they can be strong or mild. Increased blood flow to the area raises the skin temperature and this creates a flush - red, blotchy skin. Sweating is the body's way of trying to cool down.

Here are some very useful tips:

What you wear

Wear layers so you can manage your temperature.
Wear natural fabrics that breathe.
Carry spare layers with you.
Carry a packet of moist tissues to freshen up after a flush.

Relaxation

Stress is known to be a potent trigger for a hot flush, so find ways to relax as much as possible.

Try to relax when you're actually having a flush - this will help. Take deep breaths and feel your face and shoulders relax.

Yoga, meditation, reiki, tai chi - whatever helps you to relax.

Listening to relaxation music can have a profound affect, especially if it has been written especially for this purpose, see www.calmtime.co.uk for sound samples and to purchase downloads or a CD.

Menopausal stress can be improved dramatically by balancing blood sugar levels, allowing the body to circulate the hormones more efficiently. Refined foods such as chocolates and biscuits quickly release their sugar into the blood, so best to avoid eating too many (this information is repeating in the 'foods to avoid' section).

Exercise

Exercise is good. While short bursts of exercise can trigger a hot flush, regular exercise will help to reduce the overall number of attacks.

Walking, swimming, taking exercise classes - whichever is your choice, no matter how tired you are feeling, a bit of exercise will most certainly help.

Drink small quantities of water whenever you feel a flush coming on.

Foods to reduce hot flushes

The two main dietary sources of help are soya foods and linseeds (also called flaxseeds). The optimum intake to reduce hot flushes and other menopausal symptoms, is around a 100gram serving of tofu, soya yoghurt or a large glass of soya milk at least five times a week. A tablespoon of ground linseeds sprinkled onto cereal or into yoghurt daily can be effective after about six weeks.

Make sure you also eat wholegrains such as rye bread or crackers, porridge oats and wholemeal bread.

Oily fish such as mackerel, sardines, tuna and salmon are also beneficial.

Fibre is another important element. It is present in fresh fruit and vegetables.

Foods to avoid

Red meat dramatically reduces the amount of oestrogen produced, causing hot flushes and can increase the risk of osteoporosis by causing calcium loss.

Refined foods such as chocolates and biscuits quickly release sugar into the blood, so best to avoid eating too many! Menopausal stress can be improved dramatically by balancing blood sugar levels, allowing the body to circulate the hormones more efficiently.

Hot flushes can also be caused by coffee, tea, alcohol and spicy foods.

It can be a very good idea to have a relaxing meal with a friend that might involve wine, coffee or spicy foods. The key is moderation, not to deny yourself.

Eating little and often

It's important to eat little and often as blood sugar levels can drop if there are long waits between meals, causing hot flushes.

Carry nuts, seeds or dried fruits can help make sure you don't get caught hungry.

The importance of water

I would recommend reading 'Your Body's Many Cries for Water' by Dr. F. Batmanghelidj. He explains how dehydration is so common nowadays and how drinking more water can help in so many ways.

Drinking two litres of water a day is definitely beneficial to your general health. During the menopause, with constant fluid loss from hot flushes and night sweats, it is very important to make sure you are replenishing your system.

I would recommend starting to drink a small amount of water as soon as you feel a hot flush starting. This will help reduce the flush.

Remember also that tea and coffee are diuretics and flush nutrients out of the body, so if you do drink these beverages then remember to always replenish your system with more water.

Vitamins

Vitamin C will help with hot flushes as well as helping to build up collagen, which is what gives your skin elasticity.

Vitamin E has been studied for many years for its ability to help reduce hot flushes. It is also beneficial for vaginal dryness and is a protective antioxidant that keeps skin healthy and supple.

The B Vitamins are renowned for their ability to relieve stress and support the adrenals. B vitamins also help to alleviate symptoms of anxiety, low energy levels and poor concentration that are often associated with the menopause.

Herbs

European, Asian and Native American herbal traditions have a long history of easing menopausal symptoms. Take 5-10 drops in water twice a day.

Sage is a good herbal remedy for easing night sweats and hot flushes.

Don Quai has proved to be most effective for relieving symptoms of the menopause, in particular hot flushes as well as vaginal dryness.

Black Cohosh is a popular Native American herb that is very effective for restoring hormone balance.

Agnus Castus is a great hormone balancer. It works best taken first thing in the morning, every morning. It stimulates the pituitary gland which is in charge of producing and setting hormone levels.

Homeopathic remedies

Hormonal imbalances respond very well to homeopathic treatment.

A remedy or remedies will be chosen by your homeopath from a variety of natural sources. Pulsatilla, Sepia, Sulpher or Lachesis are a few of the many effective remedies.

The choice of remedy is highly individual and requires expert help, so it's not advisable to try and choose your own remedies in a shop. I have experienced quite a few women trying out various remedies from the chemist and ending up getting very confused.

Testimonials

"I came to see Daphne after starting my menopause. At the time I was having a lot of problems and the advice and remedies that I was given helped me enormously. It was a great relief to have someone with whom I could talk things over". J.R.

" When I was first in touch with Daphne I was a mess. I felt continually tired, had lank greasy hair and my energy was at rock bottom. My GP had prescribed HRT but it didn't agree with me at all. Within a few months of seeing Daphne my life had turned around. A big plus for me was that I had suffered from urinary incontinence for years and her homeopathic medicine completely stopped that, as well as fixing my menopausal symptoms." B.W.

"I had tried everything, from HRT to various herbs and potions from my local health shop and nothing helped. She is a very good listener and helped to calm my fears and anxieties and the homeopathic remedies she sent certainly made a big difference. I would heartily recommend her services". C.H.

Daphne Nancholas, who is based in Cornwall, has 14 years experience helping women through the Menopause in person and via telephone and e-mail.
You can contact her on daphne@menopausesupport.co.uk