Natural Remedies for Hot Flushes

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Natural Remedies for Hot Flushes

Healthylife Pharmacy4 September 2016|4 min read

Hot flushes affect up to 80% of women and is a common symptom accompanying menopause. Symptoms can last  from 30 seconds to 5 minutes and may occur multiple times a day, or as infrequently as once a month. Women who experience flushes at night may have disturbed sleep and feel irritable and fatigued the next day. In addition, some women find the symptoms embarrassing when in the company of others.

Most women enter menopause sometime between the ages of 45 and 55 with the average age being around 51, and symptoms of flushes can last for on average 5.5 years. However, some women will continue to have symptoms until their 60’s and 70’s.

What causes a flush?

With menopause the ovaries slow their production of oestrogen and progesterone, reducing the monthly cycle of egg release (ovulation). In peri-menopause an egg is released in fewer cycles until eventually the ovaries stop releasing eggs. When this occurs menstruation ceases. Hot flushes are related to the fluctuations in hormones during this time, specifically the drop in oestrogen.

During a flush the blood vessels dilate near the surface of the skin, usually on the face and chest, causing redness, warmth and sometimes perspiration.

Why are some women affected more than others?

Essentially, hot flushes are a heat loss mechanism to allow the blood to cool and lower core body temperature. In menopausal women the loss of thermoregulation can occur due to low DHEA (as a result of chronic stress) and neurotransmitter imbalances, including increased nor-adrenaline and corticotrophin-releasing hormone (CRH) and low GABA and serotonin.

Natural ways to turn down the heat

Maintaining a healthy weight, reducing certain foods, increasing wholesome foods and exercise can help reduce hot flushes. Decrease caffeine, alcohol and smoking. These are linked to increased menopausal symptoms.

Diet

Aim for 7-8 serves of vegetables, 2-3 serves of fruit and 30g of fibre - from wholegrains, nuts, seeds and legumes.  Reduce meat, fat and sugar. Research has shown a diet high these, particularly trans fats, increased the incidences of  flushes and night sweats.

Maintain healthy weight

Being over-weight may increase the risk of symptoms.

Hot flushes are associated with higher body mass index, urinary urgency, and vaginal dryness. Evidence suggests that having an excessive body mass index (BMI) increased the likelihood of hot flushes, while dietary and exercise measures that lead to BMI reductions, reduced symptoms. 

Other suggestions include

  • Wearing clothing in layers so that they can be removed as needed.
  • Sleeping in a cooler room with light bedding.
  • Reduce stress levels -  by practising relaxation techniques, aerobic exercise, massage and yoga. 
  • Stay well hydrated - by regular consumption of water.

Supplements which may help

  • Vitamin B's are important in the body during menopause to support a healthy nervous system, methylation and hormone synthesis. 
  • Vitamin E - antioxidant and helps reduce symptoms. 
  • Essential fatty acids from evening primrose oil and omega-3 - help to reduce symptoms.

Vitamin E and essential fatty acids can also help with skin and vaginal dryness often associated with menopause.

Do phytoestrogens offer relief?

Phytoestrogens are plant-based compounds that have mild oestrogenic effects in the body. There are three main types of phytoestrogens; isoflavones, lignans and coumestans.

These can be found in high concentrations in foods such as soybeans, linseeds, alfalfa and mung bean sprouts.

Herbs which can help with hot flushes include: 

  • Black cohosh (Cimicifuga racemosa)
  • Red clover (Trifolium pratense)
  • Hops (Humulus lupulus)
  • Sage (Salvia officinalis

A systematic review of 17 trials showed red clover to be an effective herb for reducing hot flushes in menopausal women. Black cohosh was also found to be beneficial for hot flushes in a 2005 review of 12 clinical trials conducted. Hops was also demonstrated to improve symptoms of hot flushes over a 12-week period, even at low doses. Consult a naturopath of herbalist before taking herbal extract to ensure suitability and avoid interactions with other medications and health concerns. 

If sleep disturbances are related to anxiety, these herbs may help.

  • Kava (Piper methysticum)
  • Valerian (Valeriana officinalis)
  • Lavender (Lavandula angustifolia

In conclusion

A wholesome diet, regular exercise, maintaining a healthy weight -supported by herbal and nutritional supplements, may help reduce symptoms during transition through menopause.

References

  1. Sarris, J. & Wardle, J. (2010). Clinical Naturopathy, Churchill Livingstone, Australia
  2. Beers, M. (2003).The Merck Manual of Medical Information (2nd ed.), Pocket Books, United States of America
  3. Herber-Gast GC and Mishra GD. Fruit, Mediterranean-style, and high-fat and sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. Am J Clin Nutr 2013;97:1092-9 http://www.ncbi.nlm.nih.gov/pubmed/23553160
  4. Balch, J. & Balch, P. (2000). Prescription for Nutritional Healing (3rd ed.), Penguin Publishing, United States of America
  5. Whitman MK, Staropoli CA, Langenburg PW, et al. Smoking, Body Mass, and Hot Flashes in Midlife Women. Obstet Gynaecol. 2003; 101(2): 264-72 http://www.ncbi.nlm.nih.gov/pubmed/12576249
  6. Huang AJ, Subak LL, Wing R, et al. An intensive behavioural weight loss intervention and hot flushes in women. Arch Intern Med. 2010; 170(13): 1161-7 http://www.ncbi.nlm.nih.gov/pubmed/20625026
  7. Does obesity increase the risk of hot flashes among midlife women?: a population-based study https://pubmed.ncbi.nlm.nih.gov/28562488/#:~:text=The%20total%20mean%20menopause%20rating,m%20(P%20%3D%200.027).