Mitigating menopause: natural treatments for hot flashes.(women's health: natural solutions for common problems)

Debbie, who was 52 years old and had not had a menstrual cycle for the past 10 months, came to my clinic concerned about hot flashes. She reported having several of them an hour throughout the day, and she would wake up multiple times each night with both hot flashes and sweating. Hot, spicy foods seemed to bring on the hot flashes, she said, adding that on some days they were more severe than on others.

Hot flashes are the most common symptom of menopause, occurring in 80 percent of women during their menopausal years. They're often the first sign of approaching menopause and may last several years after cessation of menses. Hot flashes are most frequent in the first 2 years after the onset of menopause.

Hot flashes may be accompanied by headaches, dizziness, fatigue, insomnia, palpitations and sweating. The mechanism behind hot flashes is not well understood--nor is what triggers them--but they are definitely tied to shifting hormone levels.

Fantastic Foods

I recommended that Debbie eat a diet rich in foods that are high in phytoestrogens--soy, legumes, flaxseed, whole grains, olives, parsley' and fennel. Studies show that phytoestrogen-containing foods have a protective effect against hormone-related cancers, osteoporosis and cardiovascular disease. They also play a role in alleviating hot flashes, sleep disturbances, anxiety, depression, vaginal dryness and loss of libido, which are all associated with menopause. Good digestive function and bowel flora health are a must for optimal use of phytoestrogen-containing foods because their beneficial compounds are activated in the large intestine.

Although hot flashes can come on for no apparent reason, they can also be triggered by hot, spicy foods, alcohol, chocolate and caffeinated drinks, so I recommended that Debbie avoid these foods. Surges of anxiety and stress will aggravate hot flashes and night sweats. We discussed the use of yoga, relaxation, visualization and meditation for stress management.

Soothing Supplements