Hot Flashes - Enough is Enough!
Hot flashes are a "hot" topic in my practice (sorry for the pun). It's a transition that we all go through. The average age for menopause is 52, but many will enter perimenopause much sooner than that, often as early as 35-40 (more about that HERE). Hot flashes can happen during menopause and last for a few years after menopause. We used to tell women that they should expect to have hot flashes for up to 2 years after their last period. Recent research suggests that hot flashes and night sweats can go on for up to 11 years or more!
As I often say, menopause isn't a disease that needs to be treated. But, neither do you need to suffer through this transition. Many women are opting not to take hormone replacement therapy due to concerns about safety. While hormone therapy is often effective at relieving hot flashes, longer-term treatment carries an increased risk for breast cancer, and women at older ages have higher risks of stroke, blood clots, and other health problems.
Non-hormonal treatment options for hot flashes and night sweats
1. Diet: Alcohol, caffeine, spicy foods and hot beverages top the list of common culprits. Try cutting these out for 2-3 weeks and note any changes. Phytoestrogens such as those found in flax are also very important, and ca be game-changers for many women.
2. Herbal Medicine: Most women I see with persistent hot flashes and night sweats will opt to try herbal medicine. There are several herbs including Vitex, red clover, black cohosh and dong quai that can be used to reduce these symptoms. Most women I see will report a 75% improvement within 6-8 weeks, greatly improving their quality of life, with few side effects.
3. Stress Management: Stress and menopause just don't mix! Working to reduce stress, and the stress response helps to reduce the frequency and severity of most menopausal symptoms including hot flashes, anxiety and insomnia.
Remember that menopause is a natural, normal transition. But you can choose to take the paved road and enjoy a much smoother ride.
If you’re interested in learning more about food, integrative treatment options and how to make peri/menopause stress-free my 4-week online course covers everything you need to know!
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