Nutritional Therapist, Susie Perry Debice, reveals her top tips to relieve hot flushes and other menopausal symptoms. Susie has over 15 years of clinical experience helping women with a diverse range of female health conditions such as PMS, menopause, PCOS, endometriosis, fibroids and healthy dieting.
Hot flushes are one of the most common symptoms of the menopause and according to the NHS three out of every four menopausal women experience hot flushes. These can very in frequency and intensity with some women experiencing a warm sensation that feels like it’s rising through the body a more extreme experience resulting in you breaking out in an actual sweat.
It’s a special gland in your brain called the hypothalamus is in charge of your internal thermostat and it’s thought that when you go through the menopause fluctuating levels of oestrogen and progesterone cause the hypothalamus to become confused and unable to gauge your correct body temperature. Every now and again the hypothalamus thinks that your body temperature is too high so it initiates a hot flush and sweating in an attempts to bring you back to the right temperature, little does it know that you were the right temperature all along!
Cut down on stimulants – smoking, tea, coffee and energy drinks containing caffeine can all increase the severity of a hot flush. Find ways to cut down on smoking and quit the caffeine by switching to herbal teas.
Nutrient booster – the menopause is a phase of life when your body could do with some extra nutritional support to help it cope with all the internal changes that are taking place. Vitamin D is essential to help your mood and also your bones. Next up are soy isoflavones which contain a natural source of oestrogen to help settle down those hormone highs and lows. B-vitamins such as B1, B2, B6, folic acid and biotin help combat feelings of fatigue and tiredness. Finally, studies using Cleanmarine have shown that krill oil offers fantastic results helping reduce the frequency and severity of hot flushes. The good news is you can get all of these nutrients in one supplement easy to take supplement called Cleanmarine MenoMin .
Blood sugar watch – eating small but often and making sure you include wholegrains in your diet and start the day with an oat based breakfast is a good idea as these slow release carbohydrates can help to keep blood sugar levels balanced which helps with hormone balance.
Wear cotton clothing – there’s nothing quite like synthetic or nylon based fabrics to make you feel hot and sweaty. If you are prone to hot flushes then stick to clothes made from natural fibres such as cotton or linen since these allow your body to ‘breathe’ and regulate skin temperature better and also absorb sweat quickly helping your body to cool down quickly when a hot flush appears.
Sensible neckline – Wearing a high neckline, roll neck or polo neck top is definitely not a good idea if you suffer from hot flushes! Instead choose garments that are loose fitting with a low or V-neck and wrap up with a loose scarf to keep warn which can easily and quickly be removed to help cool you down as soon as a hot flush begins.
Face mist and hand fan – stop yourself from getting all hot and bothered by popping a small electric hand fan or face mister in your handbag and use these to help cool you down as soon as you feel a hot flush taking hold.
Chill out! – being stressed and running around chasing your tail just notches up the frequency and severity of hot flushes! Clear your diary and make space each day to relax. Call in the support of family and friends and take steps to heal any troublesome relationships as this can have a profound affect on your hormones.
No matter how extreme your symptoms are the step you take to change your diet and lifestyle can have a really positive impact and can help you feel back in charge of your menopause! Talk to you friends as they are likely to be experiencing similar symptoms and you can support each other through this phase of life.