Help for hot flashes and night sweats causes and natural solutions

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					Help for hot flashes and night sweats —
causes and natural solutions
by Marcy Holmes, NP, Certified Menopause Clinician

If you suffer from hot flashes or night sweats, you’re not alone. In fact,
85% of women in the US experience some form of hot flashes during
perimenopause and in the year or two following menopause. What’s
more is that up to 50% of women continue to experience them for
years after menopause. Whether you get them all the time or just once
in a while, hot flashes can be extremely disruptive to your life. They’re
not only embarrassing and distracting, but can sometimes even be
scary. We’ve heard women liken the experience to being trapped in a
small room with the heat turned up the highest it’ll go. For many of us,
the worst aspect of hot flashes is the sense of powerlessness over our
own bodies.

It’s true that during perimenopause, menopause, and while weaning off hormone replacement
therapy (HRT), your body is going through a major hormonal transition. The good news is that
this is a transition Mother Nature fully intends for you to make, and she’s built ample
opportunity into the process for you to set the stage for improved health through the
transformation. This begins with understanding the triggers for your hot flashes and night
sweats and how to support your body more fully.

Let’s take a closer look at the underlying causes of hot flashes and Women to Women’s core
approach to minimizing them.

How do I know it’s a hot flash?

The symptoms associated with hot flashes vary from woman to woman. Some women feel hot
all the time, while others experience flashes. Here are some physical and psychological
symptoms associated with hot flashes and night sweats:

    •   An intense feeling of heat in the face and upper body
    •   Increased heart rate
    •   Dizziness
    •   Nausea
    •   Headache
    •   Perspiration
    •   Weakness
    •   Feeling suffocated
    •   Anxiety
    •   Flushed appearance or blotchy skin
    •   Chills as the hot flash subsides

What causes hot flashes?

Whether you are suffering from hot flashes due to the natural fluctuation of your hormones
during perimenopause and menopause or because of rapidly weaning off HRT, the physiology
is very similar. A menopausal hot flash is essentially caused by a mix-up of signals between
the brain and the body. As our hormones naturally shift during perimenopause and
menopause, some women’s brains receive confused messages from their bodies and hot
flashes result. The brain in particular is affected by fluctuations in estrogen that occur against
a backdrop of relatively low levels of progesterone. During moments of extreme estrogen flux,
the temperature-regulatory part of the hypothalamus misinterprets the message as a signal
for elevated core body heat. It responds by sending “release heat” messages to the peripheral

To release this heat, the body reacts within seconds by increasing its heart rate and dilating
vessels to circulate more blood, as well as opening sweat glands. For some women, waves of
anxiety wash over them, while others might feel heart palpitations. When it’s all over, the
uncomfortable sensations and panic may have passed, but you’re left in a puddle of sweat.

The sudden impulse to dispel the body of heat is a built-in mechanism to protect us from
overheating in intensely warm situations, as in the throes of exercise, stress, or infection. But
when a hot flash overtakes us, we are not truly overheating — the brain just thinks we are.
This confusion between body and brain can be mighty uncomfortable, and can increase skin
temperature by several degrees.

The rash of flushing events and hormonal storms generally subside a couple of years into
menopause. But some women continue to experience them well into their menopausal years.
And for women trying to taper off HRT after menopause, hot flashes can return as a result of
hormone withdrawal and subsequent fluctuation of estrogen. In all cases, the specific triggers
for hot flashes and night sweats are as colorful and varied as women are themselves — which
is why there is no one-size-fits-all solution.

Why only some women suffer hot flashes

Just as triggers vary, so do hot flashes in general. In fact, some of our mothers and
grandmothers never experienced hot flashes or night sweats at all. Even today, many women
in the world make a far calmer and cooler menopausal transition than those of us in the US.
The reasons underlying these cultural differences are several-fold. The absence of hot flashes
may be the result of a less erratic course of hormonal fluctuation during this stage of life, or
because the brain simply doesn’t get its messages mixed up. A transition free of hot flashes
may also be a result of better coping mechanisms for stress or having solid measures of
support already set in place for the elevated demands placed on the body during this time of

Although some women get off easier than others, on the whole it seems as though today’s
menopausal women are suffering more from hot flashes than in the past. This is likely due to
our changing world, stressful lifestyles, and how we support our systems emotionally and
nutritionally. Women in midlife today are pulled in many directions — between caring for older
and younger generations, full-time jobs, household demands, marital challenges and financial
concerns, our plates are full of responsibilities.

At the same time, the quality of our food supply and eating patterns are not what they once
were. Diets high in refined carbohydrates and processed foods result in less resilience to
otherwise normal hormonal changes in the menopausal years.

But the good news is, no matter what your health foundation — or how severe your hot
flashes and night sweats — your body has an amazing ability to heal when you learn to listen
to its messages and take steps to provide it support.

Flag your hot flash and night sweat triggers

The first step in pulling the plug on your hot flashes is to identify and understand your
triggers. Try tracking your hot flashes in a diary, journal. Are there certain times of the day
when you are more prone to having a hot flash — or do your night flashes wake you at a
particular time of the night? Are there foods that seem to set you off on a heat wave? Here
are some of the triggers, including foods to avoid for hot flashes:
    •   Sugar, foods that act like sugar in the system, and simple carbohydrates
    •   Caffeine, nicotine, and stimulants in general
    •   Alcohol (even one glass of red wine!)
    •   Spicy foods and hot (temperature) drinks or foods
    •   Hot places, such as saunas, hot tubs, showers and over warm bedrooms
    •   Anxiety or stressful events or people
    •   Exercise — or any type of activity — that heats the body up without allowing adequate
        cool-down time

While some women see a clear correlation between their hot flashes and triggers, others find it
more difficult to make these connections. Once you track your hot flashes for a week or two,
you’re very likely to spot patterns in how, where, when and why you get them most. From
there, a plan to address the triggers will be easy to develop.

Help for hot flashes — Women to Women's three-pronged approach

Most of the women we see at our practice and in our Personal Program take pride in their
commitment to a natural, personalized approach to healthcare. For them, addressing their
health issues by merely filling another prescription doesn’t hold the appeal it might for others.
Antidepressant use, a solution conventional medicine is turning to for hot flash relief, is not a
standard approach at our clinic.

We’ve been practicing safe alternative solutions that effectively address the underlying causes
of hot flashes and provide equivalent — if not superior — results for over 20 years. Our core
approach to resolving hot flashes is embodied in our Personal Program and includes: 1)
dietary and nutritional support; 2) lifestyle modifications; and 3) gentle, natural endocrine

When help beyond this core approach is needed, women have a variety of additional
alternative remedies available to them. But time and again we find that the majority of women
— upwards of 85% — experience rapid and marked reduction in their symptoms (including the
number-one complaint: hot flashes and night sweats) when using our approach.

1) Diet and nutritional support

At Women to Women, experience has shown us that women get amazing results by giving
their bodies the nutrition they need. Eating a balanced diet of protein, healthy fats, complex
carbohydrates, and fruits and vegetables provides your body and brain with the building
materials it needs to function and keeps signals from getting crossed. An easy way to add
protein to your diet and help hormonal fluctuations is by eating whole, non-GMO soy foods.
Remember that a balanced diet provides building materials to contribute to your hormones
and neurotransmitters, both of which affect hot flashes and your overall sense of well-being.

Adding a high-grade multi-vitamin-mineral complex and supplemental essential fatty acids like
the ones offered in our Personal Program will bridge any gaps in your core nutrition and
ensure the adequate supply of micronutrients your body needs for neurotransmitter and
hormonal balance.

With the proper building materials, you will find the passage through menopause to be a lot
less bumpy. What’s more, providing your body with optimal nutritional support during times of
hormonal change doesn’t have to be a complicated. For more information on how you can give
your body the nutritional balance it needs, see our nutritional and lifestyle guidelines.

2) Lifestyle modifications, exercise, and stress reduction
Though the connection may be intuitive to most women, stress is finally being recognized by
conventional medicine as a major cause of hot flashes. A recent study done on over 400
menopausal women showed a direct correlation between anxiety and the severity and
frequency of their hot flashes. An NIH study also demonstrated that deep paced breathing and
relaxation exercises done through the day significantly decrease frequency and severity of
flushing symptoms — further supporting the precept of stress as a major trigger.

If you know that relaxing is what you most need to calm your hot flashes, you might try a
behavioral therapy, such as meditation, the Emotional Freedom Technique, or biofeedback.
Many women in our practice have found great success in emotional healing through the
Quadrinity Process and stress relief through deep breathing, which can be done without a

These therapies can help you to step back and put your life into perspective. At Women to
Women, we feel that physical concerns, such as hot flashes and other menopausal symptoms,
are not only physical in their root. Many times our health depends heavily on our emotional
state. Just as certain foods and drugs can be toxic to your system, stress and negative
emotion can also be toxic. Anger is an emotion that mind–body practitioners relate to
problems with the liver (our detox organ), and in turn is often implicated with hot flashes.
Learn to identify and channel negative emotions accordingly, and find ways to give yourself
more time for relaxation and reenergizing.

There is also little doubt that exercise is one of the best things you can do to calm your body
and mind. Recent studies indicate that hot flashes are yet another health concern that
exercise can help, principally by reducing anxiety. In a small study looking at the effect of
exercise on overall menopause symptoms, exercise proved to reduce hot flashes, while those
who did not exercise showed an increase in hot flashes.

When it comes to exercise, however, we recommend you time your work-outs so they do you
the most good. Many forms of exercise raise core body temperature and can thereby trigger
hot flashes unless you provide ample cool-down time. So it’s best to avoid dashing off to
undertake activities that are stressful or involve a high level of activity directly following your

Make a commitment to reducing stress, whatever form it takes in your life, even if you have to
chip away at it one degree at a time. Whether that means setting better boundaries at work,
home, or within your community, learn to value your own well-being enough to say no. Use
your inner guidance to seek out and cultivate practices that will calm rather than stimulate
your inner thermometer.

3) Gentle bioidentical hormonal support

For decades, synthetic and equine forms of estrogens were the hormones of choice for easing
hot flashes in menopausal and perimenopausal women. But when the 2002 Women’s Health
Initiative results linked their use with higher rates of cancer, heart disease and stroke,
conventional forms of oral estrogens and progestins fell rather sharply from grace. At Women
to Women, we have supported the use of low-dose bioidentical progesterone and other forms
of bioidentical hormones for well over 20 years with tremendous success.

Given that bioidentical hormones replicate the very molecular configuration of the hormones
produced in our own bodies, it stands to reason that the human body is better equipped to
handle and utilize them safely and effectively than synthetic versions. Though there are
relatively few US studies to date on bioidentical hormones, those published have been
promising and only serve to affirm an intuitive sense that when it comes to hormones, that
which is closer to nature is preferable to synthetic versions.
We suggest topical application of low-dose bioidentical progesterone cream as the third
component of our three-pronged approach, as estrogen is very often not needed in
perimenopause (and can be considered later). Using a 2% micronized progesterone cream as
you transition from perimenopause to post menopause or off of HRT might be just what your
body needs to bring your changing hormonal tides back into balance. Because progesterone is
a natural precursor in the body’s steroid pathway to many other hormones, including
estrogen, your body can make from it what it needs to buffer erratic fluctuations in times of

(To learn more about HRT and bHRT concepts, read our articles on hormone replacement
therapy and bioidentical hormones.)

What’s next — for women who need extra help

While we always recommend starting with the core approach outlined above, there is still a
small group — even those who take impeccable care of themselves — who continue to
experience hot flashes and night sweats. For these women, there are additional measures that
can be combined easily with the health precepts you have already set in place.

Without resorting to pharmaceutical products, some additional options for hot flashes include:
increasing soy isoflavones to higher doses (the next best step), using black cohosh
(Remifemin), trying acupuncture and Traditional Chinese Medicine (TCM), using detoxification
or some herbal alternatives we’ll be discussing in the weeks to come. In Traditional Oriental
Medicine, hot flashes are said to arise from the liver. As our principal organ of detoxification,
the liver is implicated in various ways. We’ve found at our clinic that women often find relief
from unremitting hot flashes on the detox supplements known as DIM or Oncoplex (derived
from cruciferous vegetables). Milk thistle can also help. Heavy metals in the body can
significantly compromise the liver’s ability to detoxify, a functionality that becomes so
important in perimenopause and menopause. But as always, we encourage you to work with
your healthcare provider to explore the best options for you.

For severe hot flashes and menopausal symptoms that persist despite efforts to adopt the
above measures, prescription-strength bioidentical HRT remains an option. The key is knowing
what to ask your doctor for and continuing the core nutritional and lifestyle measures we’ve
discussed. Many women use customized bioidentical HRT formulas from compounding
pharmacies. Bioidentical hormones are also available in a selection of conventional
pharmaceutical products under brand names, like Climara and Vivelle-Dot estradiol patches,
EstroGel topical estradiol gel, Estrasorb topical emulsion, and Prometrium (bioidentical
progesterone) capsules. These treatments have undergone standard FDA trials and are shown
to have fewer probable risks than conventional equine or synthetic hormone products such as
Premarin, Prempro, or Provera. Many conventional doctors are familiar with these products if
you ask for them by name.

Don’t let hot flashes get the best of you

Your body is magnificent in its ability to restore balance — it just needs some help from you.
Get to know what causes your hot flashes and use that knowledge to find a solution. You may
have to try a few things or a combination approach before identifying what works best for you.
Remember that supporting your body through nutritional and hormonal balance is both the
key and an ideal starting point.

Our Personal Program provides the core foundation of support that can often help reduce hot
flashes or help you wean off HRT more comfortably. Our Nurse–Educators offer one-on-one
guidance for your unique situation through optional telephone consultations. Whether your hot
flashes are minimal or severe, we’re here to help every step of the way.
Click here to learn more about the Personal Program or call us toll-free at 1-800-221-1130.

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