One of the most turbulent phases of a woman’s life, menopause affects both physical and psychological health. Night sweats, hot flushes and extreme mood swings are commonly experienced by most women between the ages of 40-50 years.
Of these, hot flushes mark the onset of perimenopause (the years before menopause). The hormonal change interferes with your day to day activities and most often lead to sleepless nights. You can alleviate hot flushes in a drug-free way. Scroll down to find the natural ways to lessen the effects of hot flushes.
Natural Cures For Hot Flushes
Asian women are known to have fewer episodes of hot flushes compared to women from other parts of the world. Researchers believe that regular intake of soy products by these women are responsible for the reduced occurrence of hot flushes. The hormonal imbalance that occurs during menopause is known to lead to dilation of blood vessels which in turn leads to hot flushes. Soy and its products contain isoflavones, a compound which exhibits estrogen like activity in your body. It is recommended to have soy beans or consume other natural soy products like tofu and soy milk instead of taking soy supplements to alleviate hot flushes.
Evening Prime Rose Oil
Another remedy from your cabinet, prime rose oil can provide relief from hot flushes. The high amount of gamma linolenic acid present in evening prime rose oil induces good sleep. When applied topically, it has a cooling effect on your skin. It is also known to reduce stress which is commonly associated with menopause by increasing the production of prostaglandin. Additionally, evening prime rose oil regulates the production of estrogen thereby reducing the occurrence of hot flushes.
Like soy, red clover is also abundant in isoflavones and hence it can alleviate the severity as well as occurrence of hot flushes. Dried red clover flowers can be brewed into a tea. Bring a cup of water to boil and add three tablespoons of dried red clover to it. Steep for ten minutes, strain and add sugar or honey, if necessary. Red clover petals can also be consumed raw. Apart from providing a relief from hot flushes, red clover is also known to act as a relaxant. Hence, it prevents extreme mood swings that are commonly associated with menopause.
Identify and Avoid Food Triggers
Foods are not known to cause hot flushes. Spicy foods, cheese, chocolates and deep fried foods, however, can trigger hot flushes. Caffeinated drinks and alcohol are also known to exacerbate hot flushes. Identify the triggers and maintain a food diary to prevent flushes.
Yoga is known to lessen the severity of hot flushes. It helps to reduce stress that will help you combat extreme mood swings. Additionally, yoga reduces blood pressure, which in turn helps to lower the body temperature. Thus, yoga can play an important role in reducing the severity of hot flushes. Meditation coupled with yoga is known to improve the quality of your sleep. You can also practice breathing exercises to reduce the severity of hot flushes.
Stick to Cotton Clothing
Hot flushes are rather annoying when they occur at night as they affect your sleep. Sometimes you may wake up in the middle of night because of chill. For this reason, it is better to wear cotton clothes and keep spare clothing next to your bed. It is also wise to have additional cotton pillow cases, in case they become damp.