During menopause, women may experience a great deal of physical and emotional symptoms. From moodiness and fatigue to a decrease in sex drive, it is easy to see how menopause can wreak havoc on your life. Hot flashes are another symptom of menopause that can cause a great deal of discomfort. These periodic episodes of heat occur when the blood vessels near the skin dilate and cool. Hot flashes not only cause you to sweat but also can cause chills while increasing your heart rate.
Finding relief from the discomfort of your hot flashes is possible with menopause treatment. In most cases, doctors prescribe hormone-replacement therapy, or HRT, in the form of an oral pill, a topical cream, or a skin patch. HRT is a standard treatment for reducing and relieving hot flashes and other symptoms of menopause. However, side effects may occur, so finding natural solutions may be a safer alternative for you. With this guide, you can reduce and relieve your menopausal hot flashes in a natural manner.
Certain habits, foods, and environments can increase your risk of having a hot flash. These triggers may increase your body's temperature and heart rate while causing you to sweat. To prevent these uncomfortable bouts of heat, avoid the following triggers.
- Spicy Foods
- Tobacco (Smoking or Chewing)
- Tight Clothing
- Excessive Sun Exposure/Tanning Beds
Lack of exercise can increase the symptoms of menopause. To improve your physical and emotional health while reducing your hot flashes, make sure to exercise regularly.
An estimated 150 minutes of moderate aerobic exercise or 75 minutes of strenuous aerobic activity every week is recommended. Consider cardio exercises, such as swimming, walking, jogging, or biking. Strength training, yoga, and even dancing are also excellent forms of exercise that will benefit your physical and emotional health.
Eating a well-balanced diet that contains organic ingredients, lean proteins, and key vitamins is necessary for your overall health, but it can also reduce the symptoms of menopause.
Buying organic fruits, vegetables, and meats is smart, since organic products contain essential vitamins and antioxidants. These vitamins and antioxidants will slow down the process of aging while balancing hormones.
Be sure to consume cruciferous vegetables, such as broccoli, kale, and cabbage, each day. These vegetables are loaded with fiber, vitamin C, and vitamin K, which are important for your cardiovascular health. In addition, cruciferous vegetables contain minerals that naturally balance out your estrogen levels.
Increasing your intake of foods that contain omega-3 fatty acids is also a great way to reduce your symptoms of menopause. Salmon, halibut, sardines, and mackerel are excellent sources of omega-3 fatty acids, which will improve your cardiovascular health and your hormone levels.
Supplement with Herbs
Derived from the seeds of the evening primrose plant, evening primrose oil contains omega-6 fatty acids, which offer numerous health benefits. Incorporating 500 mg of evening primrose oil into your routine twice a day can decrease high blood pressure, boost your metabolism, and reduce your menopausal symptoms.
Consider purchasing the liquid version of evening primrose oil to apply a few drops onto your skin daily. The oil has cooling effects, which will ease your menopausal hot flashes.
Sage is also a smart herbal supplement to add to your diet, since it is capable of decreasing hot flashes, irritability, and bloating. Purchase organic sage tea and drink a cup each day. Alternatively, you can chop up fresh sage and sprinkle it on chicken, potatoes, or salads.
The symptoms of menopause can be overwhelming at times, but you can have a fulfilling life during this period of time. Use this guide and your doctor's help to reduce your menopausal hot flashes in a natural manner.