Natural Treatments for Hot Flushes

Ever felt like you're secretly auditioning for a role as a human torch, especially in the middle of an important work meeting?

You're not alone, and yes, many of us have been there, wondering if it's possible to discreetly fan ourselves with a report without drawing attention

For some of us, hot flushes aren’t just intense heat and night sweats but can also come with dizziness, nausea and chills. There are many simple things we can do to reduce hot flushes and smooth the transition into menopause.  

Take magnesium and taurine

This combination is one of the best for managing hot flushes. These nutrients are also helpful for insulin resistance, mood, sleep, migraines and reducing the risk of osteoporosis and heart disease. Many supplements have them combined in one.

I recommend 300 – 400mg of magnesium glycinate or magnesium citrate and 3 grams of taurine.

Improve blood glucose and insulin resistance

Rollercoaster blood sugar levels can increase hot flushes. Insulin resistance, even if mild, can worsen all perimenopausal symptoms.

There are a couple of key things to focus on to improve blood glucose. It’s important to swap refined carbohydrates such as white bread, pasta and rice for complex carbohydrates like quinoa, legumes, veggies and brown, black or red rice. This also increases fibre, which is good for our microbiome and keeps us fuller for longer.

Another important thing to prioritise is increasing protein. Keeping up our protein consumption is also needed for protecting our bones as we age, something to be mindful of as we reach menopause. It’s best to aim for about 1.2 grams of protein per kilogram of weight. So for someone who’s 65kg that’s about 78 grams. If you are trying to gain muscle try to aim for around 1.5 grams per kilogram.

Some examples of foods and their approximate protein content are

1 egg                                       6g

100g cooked chicken breast   30g

100g cooked beef steak          30g

50g smoked salmon                11g

95g tin tuna                            18g

50g cooked quinoa                  7g

75g lentils                               5g

75g chickpeas                          5.5g

30g almonds                           6g

Movement

Exercise has an impact on hormones, and can moderate the severity of hot flushes. Strength training in particular is especially beneficial. Of course, it’s also good for mood, sleep, insulin levels, muscle and bone health – all important at this stage of life.

Black cohosh and sage

These herbal medicines, usually given in the form of tablets or tinctures, have been found in studies to reduce hot flushes and night sweats in perimenopausal women.

Phyto-oestrogens

Found in high concentrations in soy and flaxseeds, phyto-oestrogens help to regulate oestrogen levels, buffering the ups and downs that occur during perimenopause. Consuming phyto-oestrogen-rich foods has been shown to reduce many hormonal symptoms, including hot flushes.

Reducing stress and soothing the nervous system

While it’s not possible to eliminate stress, doing what you can to reduce stress in your life can help minimise the unwanted signs of perimenopause. Try to prioritise stress-reducing activities such as yoga, going for a walk or socialising with a friend.

Avoid trigger foods

For many, this is things like spicy foods and alcohol. It may be worth keeping a diary for a couple of weeks to note down your meals and incidences of hot flushes to see if you notice trigger patterns. Reducing or avoiding alcohol is one of the single biggest things you can do to improve hot flushes and other perimenopausal symptoms.

Perimenopause can be a challenging ride and many women feel like they can’t talk about it with those around them. I’d love to support you to smooth the transition and feel normal! Please book a free discovery call to see if my 1:1 Holistic Health Coaching Program is suitable for you.