Stephanie From Nebraska Writes:
I am 49 and have just started having hot flashes. My doctor doesn’t want to put me on any hormones just yet. It’s driving me crazy! Is there anything that I can do to settle these down?
Hot flashes can strike at any moment when you are entering that special season of life. Many times hot flashes can be the result of underlying blood sugar issues, certain nutritional deficiencies, or thyroid dysfunction. If all of those areas have already been tested and ruled out, then there are some great ways to support your body when dealing with hot flashes. Here are some tips:
Learn Your Triggers
Many times certain stressful events or certain foods like caffeine, red wine, spicy foods, or alcohol. Keep a diary of when these certain areas may trigger a hot flash and do your best to avoid them.
Get Regular Exercise
Along with its great benefits for weight management and avoiding many of the health challenges we face today, exercise is now noted by the National Institute of Health to suppress hot flashes. They recommend 30 minutes of cardiovascular activity five days per week and 2 days of weight training.
Stressful situations can increase the adrenal glands fight or flight mechanism. This can increase blood flow and trigger hot flashes. Utilize some different stress management techniques such as yoga, prayer, and deep breathing techniques.
Studies show that hot flashes can increase when you are dehydrated. Aim for the standard of ½ your bodyweight in ounces of water each day.
Take Control of Your Sleep
Getting into a regular sleep pattern is crucial for maintaining healthy hormones. When our sleep patterns are erratic, then our hormones are erratic. Consider going to sleep regularly before 11pm and getting your 7-9 hours. Also keep the bedroom at a lower temperature. Keeping the bedroom at about 67 degrees has been shown to help our core temperature be in a position to get into a deeper sleep.
Eat More Fat
Fats are the foundation of our hormones. Make sure to make your diet consists of 25 - 30% of dietary fat including nuts, seeds, avocados, coconut oil, fish oil, etc. These fats will not only lower the inflammatory response, but will help support healthy hormone production. This could be one of your secret weapons against the hot flashes.