Q: I’m dreading the Christmas and New Year party season as I’m going through the menopause – hot flushes and crowded rooms don’t really mix. Can you suggest anything that can help me deal with them?

A: Hot flushes are among the most common and uncomfortable symptoms of the menopause, but their frequency and severity can vary from woman to woman. Hot flushes occur because the brain decides the body is overheated so it does all it can to cool things down. Hormonal changes involving declining levels of the hormone oestrogen are thought to be the trigger.

 

There are a number of natural ways to help you avoid hot flushes and maintain hormone balance. The first step is to avoid situations and foods that are known to trigger hot flushes and these include:

 

• Spicy food (cayenne, ginger, pepper)

• Acidic foods (pickles, citrus, tomatoes)

• Hot drinks

• Caffeine (coffee, black tea, cola, chocolate)

• Alcoholic drinks, including wine and beer

• White sugar

• Stress

• Hot weather

• Hot tubs and saunas

• Tobacco or marijuana

 

Parties can often get overcrowded and stuffy so if you are going to one try not to stay in one room for long periods of time and if you can stay away from the radiators and try to grab some fresh air by standing close to a door or window or even taking a step outside. Don’t wear synthetic fabrics and avoid clothes with high necks and long sleeves.

 

Plant oestrogens known as phytoestrogens can help alleviate hot flushes so make sure you include plenty in your diet. Phytoestrogens are found in almost all fruit, vegetables and wholegrains but they are most beneficial when they are found in legumes, such as soya, lentil, peas and chickpeas.

 

Exercise directly decreases hot flushes by helping to balance hormones and by raising feel good endorphin levels.  As little as 20 minutes five times a week may reduce flushes significantly.

 

As far as supplements go you may want to try the following:

 

Vitamin C and boioflavonoids: Research has found that by strengthening capillaries these supplements in combination can ease hot flushes. Take 500mg of vitamin C twice a day.

 

Black cohosh is the herb of choice for menopausal symptoms with the most research behind it.

 

Dong quai has been found very helpful for menopausal problems such as regulation of hot flushes, and it is reported to help relieve mental and emotional upset.

 

Agnus castus (Vitex) has been found to affect pituitary function and has many uses, particularly in regulating hot flashes and dizziness.

 

Sage may also reduce the sweating associated with menopausal hot flushes but remember that hot flushes can also be triggered by stress and anxiety and stress and anxiety can be countered by herbs, like valerian, hops or chamomile, that support the nervous system.

 

(You can take a combination of all these herbs together in Black Cohosh Plus – see the Resources Page.)

 

Essential oils basil or thyme may ease hot flushes when inhaled or used in a bath or foot rub or mixed with massage oil. For a portable hot flush remedy, which may come in very handy when you are at a party, place a few drops of an essential oil on a tissue or cotton ball and place in plastic wrap. It may provide instant relief when you open and inhale any time a flush strikes.

This entry was posted on Monday, December 1st, 2008 at 12:30 am and is filed under Ask Marilyn, Menopause. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.