| They've been called power surges, raging hormones, | | | | gynecology at the University of California at San |
| or just good old-fashioned hot flashes. | | | | Francisco Medical Center, women who practice deep, |
| Whatever you call them, if youre a woman around the | | | | slow, controlled breathing have fewer and less severe |
| age of 50, you know they're uncomfortable and | | | | hot flashes than those who dont. |
| sometimes even embarrassing. That sudden onset of | | | | 3. Beat the Heat. Daily aerobic exercise will keep you |
| heat and perspiration seems to radiate from your | | | | ahead of your hot flashes -- as well as keeping you |
| body at the most inconvenient and unexpected times. | | | | healthy and fit. Regular 30-minute workouts release |
| Doctors estimate at least 85% of women in the United | | | | endorphins; hormones which tend to diminish in women |
| States experience hot flashes during menopause. | | | | as estrogen decreases. |
| Symptoms may vary in intensity but generally include: | | | | Dr. Timothy Yeko, an assistant professor in the |
| -Intense heat coming from your upper body and face | | | | Department of Obstetrics and Gynecology at the |
| -Profuse perspiration | | | | University of South Florida suggests that an increase in |
| -Blotchy red face, neck, and upper chest | | | | endorphins helps to reduce the frequency of hot |
| -Increased heartbeat | | | | flashes and elevate good feelings. Just be careful not |
| -A cold sensation as the hot flash stops | | | | to exercise right before bed, because it could bring on |
| You're probably aware that for women, the amount of | | | | a case of night sweats. |
| estrogen being produced by your body decreases as | | | | 4. Extinguish the Burn with Foods and Supplements. |
| you age. Scientists theorize that this decrease in | | | | Taking away some of the diet triggers such as |
| estrogen signals the temperature-regulating part of | | | | caffeine, chocolate, and alcohol and adding soothing |
| your brain that your body is too hot. | | | | foods, vitamins, and herbs to your diet could help tame |
| As a result, your brain sets a whole chain of events | | | | 3-alarm hot flashes. |
| into motion by sending urgent messages to various | | | | Research has shown that eating foods made from |
| places in your body. Your heart is told to pump faster, | | | | soy products, such as soymilk, whole soybeans, tofu, |
| the blood vessels in your skin told to enlarge and | | | | and miso have reduced hot flashes and other |
| release the heat, and your sweat glands are told to | | | | menopausal symptoms greatly. Soy and other plants |
| turn on the sweat to cool you down and turn down | | | | types contain isoflavones, an estrogen-like compound. |
| the temperature. The immediate message is: cool it | | | | Adding Vitamin E has also been shown to help reduce |
| down. | | | | hot flash frequency and severity. It can be found in |
| But there is a light at the furnace door: hot flashes dont | | | | wheat germ, wheat germ oil, safflower oil, whole-grain |
| last forever. They will reduce in frequency and intensity | | | | breads and cereals, peanuts, walnuts, filberts and |
| over time and eventually stop altogether. | | | | almonds. |
| It's helpful to be aware of some common triggers that | | | | 5. Ancient Heat Management Treatments. Herbs have |
| will set off a hot flash and turn on a blazing super | | | | been used for thousands of years to help treat a |
| soaker. Caffeine, chocolate, alcohol, and smoking are | | | | multitude of symptoms. Those recommended by |
| common hot flash igniters. Other culprits include spicy | | | | many traditional as well as alternative health care |
| foods and hot weather. | | | | practitioners for menopausal symptoms include dong |
| In addition to avoiding some of these common triggers, | | | | quoi, ginseng, evening primrose oil, licorice root, black |
| here are several simple and natural ways to relieve | | | | cohosh, sarsaparilla, spearmint, damiana, motherwort, |
| the symptoms of hot flashes. | | | | chasteberry, red raspberry leaves, wild yams, fennel, |
| 1. Fire Prevention. Start with turning your thermostat | | | | and anise. |
| down. If family members or co-workers complain, try | | | | Susan Lark, M.D., medical director of the PMS and |
| wearing lighter weight clothing made of 100% cotton. | | | | Menopause Self-Help Center in Los Altos, California |
| Cotton allows your body to breathe, letting the heat | | | | believes these special womens herbs have a weak |
| out and cooling you down faster. | | | | regulating effect on estrogen and may help control hot |
| Also keep some ice water nearby. If you start to feel | | | | flashes. |
| that prickly sensation of a hot flash crawling up your | | | | For most women hot flashes, power surges, or raging |
| face, take a drink of cool water. Its also not a bad idea | | | | hormones are simply a crazy part of the aging |
| to keep a fan nearby, either. | | | | process and part of being a woman. Theres no doubt |
| 2. Keep Your Cool. Research conducted on the brain | | | | they are an annoying and frustrating part. |
| indicates that stress is a major contributor to hot | | | | But, 10-15% of women have menopause symptoms |
| flashes. According to one recent study, stress causes | | | | severe enough to seek medical attention. By all means, |
| the brain to release a chemical that stimulates the part | | | | consult your doctor if necessary. In fact, all women |
| of the brain regulating your temperature. | | | | should consult their healthcare practitioner before |
| Health practitioners recommend daily stress reduction | | | | making any drastic lifestyle changes. With a little action |
| exercises such as meditation, yoga, massage, and | | | | on your part, a natural approach to taming your hot |
| breathing exercises. As a matter of fact, according to | | | | flashes may be all youll need to get through them. |
| Sadja Greenwood, M.D., assistant clinical professor of | | | | |