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