Hot flashes are an intense feeling of warmth that can spread throughout the body during menopause, concentrated in the head, neck and shoulder region. They can cause flushing and perspiration and last for several minutes. According to BreastCancer.org, up to 85 percent of women in menopause experience hot flashes, and they are thought to be caused by a deficiency in estrogen. Traditionally, hot flashes have been treated with synthetic forms of estrogen, but today, many women are looking for natural, alternative treatments for relief. Here are five worth considering.
Exercise
Regular exercise for 30 to 40 minutes each day can reduce hot flashes and help treat other menopausal symptoms as well. It can reduce weight gain, fatigue, sleep problems and bone loss, as well as increase endorphins to elevate mood.
Relaxation
Stress is thought to be a major trigger in hot flashes. Yoga, massage, meditation, visualization, hypnosis and deep breathing exercises can help relieve tension and teach valuable techniques to deal with daily stress.
Diet
Alcohol and caffeine dilate blood vessels, which can make hot flashes worse. Non-alcoholic drinks and decaffeinated teas and coffees are better choices. Hot and spicy foods such as cayenne, ginger and peppers can also trigger hot flashes.
Soy
Soy is an isoflavone which is thought to have natural estrogen-like effects and can help relieve hot flashes. It is found in products like tofu, soy milk and soybeans. Other plant-based foods such as vegetables, fruits, whole grains, nuts and legumes can also help.
Herbs
Certain herbs can help reduce hot flashes and night sweats by putting mild plant estrogens or hormones back into your system. Black cohosh and primrose oil are popular supplements. Other herbal remedies include don quai, ginseng, motherwort, caste tree or vitex, chickweed, hawthorn berries and dandelion.
