In her 40's or 50's, a woman's childbearing ability will end and her menstrual periods will cease. While this is a natural cycle in a woman's life, it may present special challenges as her hormones fluctuate in the years leading up to her last period. Hot flashes may begin as a sudden feeling of heat in your neck, face and torso, and then spread to the rest of your body. You may perspire heavily while others around you are quite comfortable. Traditional medicine includes hormone replacement therapy (HRT) to control hot flashes, but you may find some natural remedies helpful.
Diet
A diet low in saturated fats, sugar and sodium may reduce the mental and physical symptoms of menopause, including hot flashes, advises The Gale Encyclopedia of Diets. Limit your caloric intake of saturated fats to 10 percent of your daily calories.
Eating salt may raise your blood pressure, Gale reports, which may increase your risk of menopausal symptoms. Use non-sodium seasonings to flavor your meals and read food labels to avoid processed foods high in sodium.
Eat foods that contain omega-3 and omega-6 fatty acids to reduce bothersome hot flashes. Foods high in these fatty acids include fish, dark green leafy vegetables, pumpkin seeds, walnuts, sesame seeds and the oils derived from these nuts and seeds.
Opt for soy products instead of dairy and meat items. Soy contains phytoestrogen, a mild plant-form of estrogen that may reduce the hot flashes associated with menopause. Soy milk, tofu, soy cheeses and soy-based meat replacement products are tasty soy alternatives to meat and dairy.
Herbs and Supplements
Black cohosh tea may reduce hot flashes in some women. You may also take this herb in capsule form, although Gale advises that it may only be effective for short-term use of up to six months. Although black cohosh is generally considered safe, consult an herbalist or your doctor if you have questions about dosages.
Wild yam, available in topical cream, may reduce hot flashes when applied as directed on the package. High in phytoestrogen, this natural remedy provides a dose of hormone that absorbs through your skin and into your bloodstream.
You may also try red clover tea, fish oil supplements, ginseng tea, gotu kola, sage, licorice root, valerian and passionflower. Talk to your doctor before discontinuing traditional medications.
Lifestyle
Reducing stress may also reduce the severity and the duration of hot flashes. Merck online manuals recommend using relaxation techniques, such as meditation or massage to reduce stress and ease hot flashes. Learning yoga or starting a regular exercise program may also be beneficial. Your doctor can help you choose the right program for your individual needs.
References
- Family Doctor.org: Menopause: What to Expect When Your Body is Changing
- The Gale Encyclopedia of Diets: A Guide to Health and Nutrition, Jacqueline L. Longe, 2008
- Merck: Manual of Geriatrics: Menopause
