Tips to help with Hot Flushes and Menopause

Managing hot flushes during menopause involves a combination of lifestyle adjustments, dietary strategies, and natural or medical interventions. Here are some tips to help reduce their frequency and severity:

Lifestyle Adjustments

1. Keep Cool:

   • Dress in layers to remove clothing easily during a flush.
   • Use fans or air conditioning at home and work.
   • Sleep with lightweight bedding and a cooling pillow.

2. Avoid Triggers:
   Common triggers include:

   • Spicy foods.
   • Caffeine and alcohol.
   • Hot environments or heavy meals.
     Identify personal triggers by keeping a journal.

3. Stress Management:
   Stress can exacerbate hot flushes. Try:

   • Yoga or Pilates.
   • Mindfulness meditation or deep breathing exercises.
   • Regular physical activity, like walking or swimming.

4. Exercise Regularly:
   Moderate-intensity exercise helps regulate body temperature and hormones. Aim for 30 minutes most days of the week.

Dietary Tips

1. Include Phytoestrogens:
   These plant-based compounds mimic estrogen and may help balance hormones. Foods include:

   • Soy products (tofu, edamame, soy milk).
   • Flaxseeds.
   • Legumes and chickpeas.

2. Stay Hydrated:
   Drink plenty of water to stay cool and reduce dehydration from sweating.

3. Balance Blood Sugar:
   Eat small, frequent meals with a mix of protein, healthy fats, and complex carbs to maintain energy and reduce hot flushes triggered by sugar spikes.

4. Magnesium and Vitamin B6:

   • Magnesium-rich foods (nuts, seeds, leafy greens) can support nervous system regulation.
   • Vitamin B6 (found in bananas, chicken, and fish) may help stabilize mood and hormone levels.

Natural Supplements

1. Black Cohosh:
   Known for its potential to ease hot flushes and night sweats.

2. Agnus Castus
   Contains phytoestrogens that might reduce flushes in some women.

3. Evening Primrose Oil:
   May support hormone balance and reduce discomfort.

4. Rhodiola Rosea:
   Helpful for stress management and mood stabilization during menopause.

5. Ashwagandha:
   Supports hormonal balance and reduces stress-related symptoms.

6. Ladies Mantle: 

   1. Hormonal Support
      Lady's Mantle contains natural plant compounds like tannins and phytohormones, which may help balance fluctuating estrogen levels. This can ease symptoms like hot flushes and mood swings.

   2. Support for Irregular Bleeding
      If you're experiencing irregular or heavy periods during perimenopause, the astringent properties of Lady's Mantle may help reduce menstrual flow and promote uterine health.

   3. Anti-Inflammatory and Antioxidant Properties
      Its bioactive compounds help combat oxidative stress, which can increase during menopause, and reduce inflammation that contributes to joint pain or discomfort.

   4. Sleep and Relaxation
      Lady's Mantle has mild sedative properties, which may aid sleep and reduce anxiety, common issues during menopause.

   5. LSC Hormone Harmony has a fantastic blend of 4 key herbs shown to be helpful during menopause.
7.  

   1.  Benefits of Sage for Menopause

      1. Reduces Hot Flushes and Night Sweats

         • Sage contains natural compounds like rosmarinic acid, flavonoids, and volatile oils, which may help regulate temperature control and reduce the intensity and frequency of hot flushes and night sweats.

      2. Hormone Balancing Properties

         • Sage may support hormonal balance by acting on receptors in the brain and body that are involved in thermoregulation and hormone-related processes.

      3. Mood and Cognitive Support

         • Sage is traditionally known for improving memory and cognitive function, which can be helpful for brain fog or concentration difficulties during menopause.

      4. Digestive Support

         • Menopause can impact digestion, and sage’s carminative properties (reducing bloating and gas) may provide relief.

      5. Stress and Anxiety Reduction

         • The calming effect of sage may help with anxiety and irritability, common during menopause.

Consult a healthcare professional before starting supplements, especially if you’re on medications.

Sleep and Relaxation

1. Create a Cool Sleep Environment:
   Use breathable fabrics for pajamas and bedding.

2. Bedtime Routine:
   Develop a calming routine to help relax, such as reading or taking a warm (not hot) bath.