![]() What about HRT or a “magic pill” for hot flashes? These can help with both physical wellbeing and stress reduction. If you’re not able to take up jogging, jumping rope, or biking, start with gentle exercise such as yoga, stretching, or t’ai chi. In one study, hot flashes decreased by 60% in sedentary women who undertook a 4-month program of 45 minutes of moderate cardiovascular exercise five times a week. Exercise has been shown to improve the control and stability of the thermoregulatory system.Research has shown that mind-body practices to quiet anxiety, such as meditation, can reduce hot flashes. If you have high levels of anxiety, it can make you up to five times more likely to experience hot flashes and night sweats.On the other hand, Chinese medicine practitioners recommend “cooling foods” like apples and other non-citrus fruits, nuts, seeds, and fatty fish (full of omega-3 fatty acids), cooked dark leafy greens such as kale or spinach, and green tea - all of which are nutrient dense (and, in the case of green tea, can help you transition away from coffee without caffeine withdrawal).Certain foods like sugar, coffee, alcohol, fried and high-fat processed foods, and hot spices are known to trigger hot flashes in some women and should be avoided.All the things your body needs for balance and health, it needs more of during the menopause transition.Īddressing other factors that contribute to hot flashes can help too: While hot flashes and night sweats can literally wake you up, they’re also a way to alert you to a need for changes in your life - more sleep and relaxation, better diet, more exercise, and mindfulness. Women with hot flashes and night sweats often may experience related symptoms of hormonal imbalance, such as insomnia, anxiety, fatigue, and headaches. For many women, hot flashes and night sweats persist right through menopause. These hot flashes can happen at any time, day or night, and they’re often the first symptoms women notice as they approach the midlife transition in perimenopause.
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