This post likely contains affiliate links - if it links to Amazon then it is an affiliate link! As an Amazon Associate I earn from qualifying purchases.
Menopause and hot flashes have a very unfortunately relationship: that is, nearly every woman going through menopause experiences hot flashes at some point. Many women suffer them on a regular basis.
And it’s not just about feeling hot… hot flashes can be extraordinarily uncomfortable. They can upset social situations. And perhaps worst of all, they can rob you of a good night’s sleep.
Most of the advice out there for hot flashes is vague and unhelpful, and doesn’t really address the root of the problem.
But with a keen eye towards the underlying physiology of hot flashes, you can use your brain, your diet, and some lifestyle changes to manage menopause and hot flashes like a pro.
Menopause and hot flashes: What are hot flashes
Hot flashes are an uncomfortable surge of a “too hot” feeling that can occur at random times, and are known to occur increasingly during perimenopause and menopause, in nearly 75% of women.
There is intense warmth, sometimes flushing, sometimes sweating, and maybe a tingling feeling all across the skin over the body. Sometimes they occur at night while you are sleeping, and you can wake up an intensely hot, sweaty mess.
Menopause and hot flashes: Standard internet and medical advice
Most of the articles you read on the internet about menopause and hot flashes will tell you that hot flashes are a result of “changing hormone levels.”
While true – hot flashes are caused (though not solely) by hormonal changes – this is not exactly a helpful response. How do you treat a problem that no one can give you a precise description of?
Most websites then advise you….
1) that Estrogen Replacement Therapy and Estrogen/Progesterone Hormone Replacement Therapy have been helpful for treating women’s symptoms,
2) that a variety of practices like sleeping in a cool room and avoiding caffeine could help
and 3) that you could perhaps take some supplements thought to regulate hormones like black cohosh to help with the hot flashes. Maybe.
I am here to give you more answers, and better advice.
Menopause and hot flashes: What causes hot flashes?
It is true – the exact cause of hot flashes is not nailed down by science.
But digging into the literature a little bit at least gives us some good clues.
So far as I can best tell, hot flashes are the result of sharp changes to blood vessel dilation. Sometimes people experience this just in the head (along with some other factors), and it can cause headaches. But a hot flash occurs when blood vessels all over the body expand in sharp, punctuated periods of time.
Now of course, blood vessels constrict and dilate in the body all of the time. This happens differently in menopause however because estrogen plays a key role in blood vessel management. When estrogen levels are low, blood vessels become somewhat more sensitive to other factors that may influence them.
One such factor, and the one which I believe is the primary one, is adrenaline release. When adrenaline is released in a period of consistently low estrogen levels, blood vessels dilate excessively and rapidly – more than they normally would, causing a hot flash. Adrenaline release can be triggered by caffeine, by sleep deprivation, by blood sugar fluctations, by inflammation, or by stress, to name a few examples.
Menopause and hot flashes: Estrogen and blood vessels
Estrogen receptors are found all over the body in tissues that you would never expect to find estrogen in, like the skeletal structure, the gut, the skin, and, very importantly, blood vessels.
Estrogen helps dilate blood vessels. How? It stimulates the synthesis of nitric oxide (as well as reduces concentrations of LDL!) which causes coronary dilation. Like so:
So we find that estrogen helps maintain flexible, free-flowing blood vessels. In women of reproductive age with relatively stable estrogen levels, blood vessels stay nice and relaxed all the time.
In women who are undergoing menopause, blood vessels become more constricted generally, and more sensitive to vasodilators and other stimulants.
We also find that estrogen has a general cooling effect on the female body. Estrogen lowers the temperature ‘set point,’ in part because it has a tendency to increase blood flow to the skin and decreases heat production. We can see this effect in the normal menstrual cycle – body temperature rises during ovulation and high progesterone periods, and it decreases estrogen-high periods.
Both of these facts help keep the skin relatively cool.
Estrogen, other hormones, and hot flashes
Estrogen can also affect hot flashes via it’s effect on other hormones.
When estrogen levels fall, one of the body’s first instinctive responses is to secrete the hormones LH and FSH. These are pituitary hormones that help trigger ovulation. When levels of these hormone rise, body temperature also rises.
So if estrogen falls in a quick drop on some random day during perimenopause or menopause, a flood of LH or FSH could cause core body temperatures to rise, at least to some degree. This probably does not happen on a regular basis for most women, but it can be a factor occasionally.
Estrogen, neurotransmitters, and hot flashes
Estrogen causes hot flashes indirectly via one more mechanism – via its effect on neurotransmitters:
Estrogen influences levels of epinephrine and norepinephrine levels in the brain. It tends to increase them. It also tends to increase levels of serotonin and dopamine, come to think of it. (As a quick and important side note, this fact may explain part of why certain anti-depressants have been shown to have a positive effect on hot flash management.)
Norepinephrine and epinephrine (adrenaline) are vasodilators. They dilate blood vessels. When maintained at a somewhat consistent level their effect on blood vessels is not extreme, but constant. This helps keep blood vessels open and smoothly flowing in women of reproductive age. However, when estrogen levels fall during menopause epinephrine and norepinephrine levels may also fall to a lower baseline level – leaving blood vessels more susceptible to spikes of adrenaline and other stimulants.
Over time, blood vessels appear to adjust to lower baseline levels of estrogen and quite possibly serotonin, dopamine, and adrenaline, too, but perimenopause and menopause require patience while the body adjusts.
What about progesterone? Progesterone and hot flashes…
What about progesterone?
Progesterone and hot flashes
For many decades, estrogen was seen as the cure all for hot flashes. It was the only hormone that anyone ever studied for managing hot flashes, despite the fact that progesterone is also a critical player in menopause and women’s health generally.
Estrogen Replacement Therapy has been demonstrated to help with hot flashes and menopausal symptoms greatly – but it has also come under fire because it has a questionable relationship with female cancers like breat cancer and endometrial cancer. Does it increase the risk of them? The medical community has yet to come to a consensus on that question.
Fortunately for them a different solution has presented itself.
Enter progesterone.
In the last couple of decades researchers have looked into progesterone for hot flashes, and have found that progesterone supplementation alone can help mitigate hot flashes. Many women take both estrogen and progesterone supplements, which may be the most certain way to help alleviate symptoms, yet progesterone itself does appear to have hot flash-mitigating effects.
The question, however, remains as to why.
Progesterone does not have the same cardio-protective effects as estrogen. Estrogen strengthens and dilates blood vessels. Progesterone does dilate blood vessels, but it can also constrict them. The physiology of it all is complicated though if you’d like to read more in this article please be my guest.
My best hypothesis at this point is that progesterone supplementation simply helps keep everything stable. If body temperature is elevated slightly from progesterone, then a hot flash won’t occur… you are already hot on the inside! Moreover, progesterone supplementation helps stabilize estrogen levels, because estrogen and progesterone act as balances to one another in the blood stream. So even if estrogen levels are not high during menopause, they may at least be more stable.
Progesterone also may help reign in the production of stress hormones epinephrine and norepinephrine, which would prevent the blood vessels from dilating and constricting so abruptly and causing hot flashes to occur.
And, of course, the most effective supplementation for managing all menopause symptoms including hot flashes has been shown to be both estrogen and progesterone combined… though you must not forget that the long-term health effects of continued HRT are questionable.
Menopause and hot flashes: Summary takeaway points
-Sudden blood vessel dilation is probably the main culprit in hot flashes
-Low levels of estrogen and drops in estrogen can cause hot flashes due to their effect on blood vessels
-Spikes in sympathetic (fight or flight) nervous sytstem activity and stress hormones like cortisol and adrenaline can cause hot flashes
-Hot flashes have been shown to improve with estrogen replacement therapy
-Hot flashes have been shown to improve with progesterone replacement therapy
-Hot flashes have been shown to improve best with both estrogen and progesterone replacement therapy
Hot flashes and menopause: paleo for women solutions
What to do now with this information? There is actually plenty! Here are some options for you:
1) Consider estrogen replacement therapy or combined estrogen/progesterone replacement therapy.
I mention this one first just to get it out of the way. It is of course an option. It might not be the best one but it is definitely an option.
So far as the medical literature is concerned, short-term use for management of menopause symptoms (say, several months to a couple years) is not a significant health threat.
These options have been shown to help with symptoms, and may even help protect against cardiac events, which are both great things. But estrogen therapy may be associated with an increased risk of breast and uterine cancers.
If you choose to experiment with these options, consider taking very low dose pills, or taking some time off from your supplementation like a week or two every few months in order to give your body a chance to detox excess estrogen.
2) Consider experimenting with phytoestrogen intake
Phytoestrogens are molecules in plants that resemble but are not identical to human estrogen, and which are a perfectly natural part of the diet that everyone consumes on a regular basis.
Some plants have more estrogens than others. Broccoli, for example, has some estrogen, but very, very little.
Most other vegetables and fruits are about the same.
Foods that do contain significant amounts of phytoestrogens are legumes and nuts. For most people on a Standard American Diet, the phytoestrogenic effect of these foods is probably negligible, because the SAD contains high amount of phytoestrogens all over the place, largely due to its reliance on soybean oil.
Yet if you have been legume, bean, pea, and nut free on the paleo diet for quite some time, adding some of these foods back into your diet may have a greater effect for you than they do for other women, because you are more sensitive to them now.
Even more powerful than legumes, beans, peas, and nuts are soybeans (and all soy products), chia seeds, and flaxseeds, which contain significant amounts of phytoestrogens. Whether you experiment with these or not is completely up to you and to the specifications of your own history and body. If you think you will not be sensitive to the legumes and nuts, experimenting with these is a perfectly viable option.
I recommend experimenting with phytoestrogens instead of pharmaceutical Hormone Replacement Therapy. These are natural methods, and the foods are extremely low dose compared to HRT.
I would start, personally, with a small bowl of chickpeas per day… coming from a paleo diet, and with a very sensitive body. If you have a less sensitive body you may wish to try a serving of edamame (soybeans) a day instead.
Phytoestrogens have also been studied for their effects on female cancers. The jury is still out on these guys, too. Do they increase the risk of female cancers? It is much less likely that plant estrogens in doses like the ones I just suggested will be problematic for you than pharmaceutical replacement therapy.
The physiological effect of phyestogestrogens is different on each women. It is possible they will have a negative effect on you and your symptom management. It could change your estrogen levels in a way that actually exacerbates your systems. Though if you are low in estrogen then it is more likely they will have a positive effect. They may also alleviate some symptoms – like hot flashes – but exacerbate others – like mood swings. There is no way to know unless you try!
3) Avoid stimulants and stress!
Stimulants like caffeine, cigarettes, alcohol, spicy food, and heat cause secretion of stress hormones which can cause hot flashes.
Any other stimulating event can also cause a hot flash.
4) Reduce stress!
Stress causes stress hormones to be released, which can cause hot flashes.
5) Stabilize blood sugar
Blood sugar spikes will cause stress hormones to be released and therefore may cause hot flashes, especially in the middle of the night.
Stabilize blood sugar by improving gut health, for one. You can do this by avoiding potentially gut-threatening foods like grains and dairy, and by experimenting with FODMAP intake or SIBO management, and finally by supplementing with probiotics like my favorite here at Amazon or by regularly consuming fermented foods like my favorites you can get online listed here.
You can also help stabilize blood sugar by making sure to eat a diet rich in whole foods without processed sugars. A diet with moderate amounts of fat (40-60 grams a day), healthy carbs like vegetables, sweet potatoes, and fruits (75-200 grams a day) will also help.
If you are looking for a good supplement to stabilize blood sugar, I recommend magneisum. You may also wish to try zinc.
6) Exercise regularly
Good, regular exercise will help keep levels of important neurotransmitters like serotonin and dopamine as high as possible, as well as keep blood sugar and insulin levels low.
Aim for 3-4 hard (get your heart pumping) work outs every week.
Be sure not to over do it, however, because excessive exercise can cause significant stress to the body (and therefore hot flashes!). Make sure to listen to your body and only to exercise when you feel like you have the energy and strength to do it. I generally recommend women do no more than four hard, heart-thumping workouts per week.
7) Consider vitamin E
Vitamin E is rumored to help the body produce progesterone. Get good vitamin E from almonds, avocadoes, or dark leafy greens like kale or chard.
If you don’t think you get enough of those, you could try a supplement like this one.
8) Reduce inflammation as much as possible
Inflammation is a high risk factor for cardiovascular disease and poor blood vessel health. You can tell that from the image below:
Reducing inflammation may be easier said than done. Nevertheless some of the things you can do are:
-Avoid potentially inflammatory foods including ALL processed foods, omega 6 seed oils (Vegetable oils like corn oil, soybean oil, safflower oil, and the like), and perhaps grains and dairy,
-Consume a nutrient-rich diet full of varied, organic vegetables and fruits,
-Consume organ meats once or twice a month (here’s a supplement in case you do not like to eat liver)
-Consume eggs
-Eat fermented foods daily (here are my favorites)
-Get some sunlight everyday on your skin without SPF or consider taking a vitamin D supplement
-Eat wild-caught, fatty fish like salmon or sardines once a week and
-Consider taking the rockstar superfood cod liver oil which is rich in fat-soluble vitamins A and D as well as the crucial anti-inflammatory molecules EPA and DHA.
9) Booze up!
Alcohol increases estrogen levels in women, partly because it increases the aromatization from testosterone into estrogen.
Post-menopausal women who consume 3-6 drinks per week have been shown to reduce the risk of cardiovascular disease – while maintaining the same level of risk for osteoporosis or fatty liver disease. Whether alcohol, and how much of it, increases the risk of breast cancer remains to be seen.
10) And consider the practical tips
Many people recommend certain practical tips for managing hot flashes, such as
-deep breathing meditation, especially before bed
-sleeping in a cool room with light blankets
-avoiding spicy foods, caffeine, alcohol, and cigarette smoke
-avoiding hot environments
-try using a chill pillow (here’s a good one designed for hot flashes!) to stay cool at night
And… that’s a wrap for paleo, my theories (?!), hot flashes, and what to do about them. Since I have not gone through menopause I do not have first hand knowledge of any of this, nor have I been able to experiment with any of these ideas on my own body.
Check back with me in 25 years or so. 🙂
What do you think?! Especially if you have gone through menopause I am just dying to learn from your experiences!
(Image source: MonkeyBusinessImages)
Note - some links above may contain affiliate links. You don't pay more, but we get a small cut to help keep this organization running. It's tough to balance ethics with the need to stay alive. Thank you for your patience and understanding!
.
Stefani: Thanks for this post. There is really not enough information for menopause out there that is truly useful. I’m glad you are trying to help all of us. I’m 51 years old and went into menopause at about 49. I was Paleo at the time and exercised often and took good care of myself. I tried many of the non-pharmaceutical remedies (other than the beans idea above) and NOTHING worked. Most of the Paleo literature says if you eat clean and exercise you can avoid the menopause symptoms but in my case that is just not true. It was horrible. I couldn’t sleep, had 6-8 hot flashes per day often in meetings filled with men and after 9 months I couldn’t take it any more and went on the lowest dose of prempro and it has been life changing. Sadly I have gained a lot of weight (before and after the meds so I don’t think that is the cause – menopause is) and I am really struggling to figure out how to get it off because everything that used to work no longer works. So three things – first, while I’m a huge fan of trying natural solutions first, we shouldn’t shame one another if we feel we have to try medication,. Second, we should all talk about this way more. People are shocked when I readily admit I am in menopause and get uncomfortable but we have to talk about it more and help one another! And finally, I would love more articles on how to help avoid weight gain in menopause. I literally gained 7 pounds in 1 month without having changed my diet or exercise and then another 10 the next month (and more after that)! I’ve been to doctors and they just say you’re menopausal and it happens. Please keep up the great work and hopefully when you get here it will be a brave new world!
Hi Allison!
I’ll definitely work on it! I’ve been thinking deeply about weight and menopause for years now and barely come up with some solutions… but who knows, if anyone can maybe its me 😉
That was a joke! lol. But I will still try.
Thanks for your feedback. I’m not a shamer for pharmaceutical solutions at all. I am just careful to be super clear about the state of the literature re: cancer and disaese and the like, because the last thing in the world I want to do is cause someone harm in any way.
<3
This is one of the best explanations to understand the mechanics of hot flashes I have ever come across, in easy to understand terms. Your work is an investment in your future comfort as well.
Thank you
Awww Audrey thank you!! 🙂
Yes I agree. A very good explanation. I have been very hot and bothered for over 3 years now…I feel old and drained from lack of sleep. I will definitely try some of your suggestions. Thank you.
I completely finished tapering off menopause in about 2006, which was about six years before I discovered paleo (I’m now a “plant-paleo” because I now eat no processed foods whatsoever, PaleoTM-processed or otherwise–but that’s another story). I started menopause in 2003, and two years prior to that stopped eating all grains because of how sick they made me, and I felt incredibly better, no longer had allergies, etc. When I started experiencing my first hot flashes I started doing research about menopause, and discovered that 1) it only lasts about two years on average, usually three years at most, and 2) Asian women who have soy products in their diets experience much fewer menopause problems than women in the U.S., Canada, and the U.K. I believed then and now that since taking drugs for menopause was a very modern thing, and that for centuries women used natural remedies or probably before that nothing at all, and so I believed that I should be able to do the same. I did not was to see a conventional-medical doctor about it, I didn’t know of any other types of doctors, so I determined to try to got it alone. I searched and discovered Natrol Soy Isoflavone capsules (no affiliation), the only ones that I could find at that time, and started to use them as directed. The first few days they worked well, and then my hot flashes became more intense. So, I decided to take a huge chance and see if doubling the dose would help & not hurt me, and it did help and did not hurt me. I started taking it regularly when I got up in the morning and before bed, and then during the day at the first sign of a hot flash, and I did this for the entire time I was going through menopause. I still had hot flashes, they were mild and tolerable, and every time I told myself that it only lasts about two years out of my whole entire life and then it will be over so I could live through this. In 2006 the hot flashes tapered off significantly over the course of about three months, then I would experience very short mild ones about once every three to four months for about a year, then they were gone.
I still have not taken any drugs for menopause, and I do not take any other drugs at all. If I have a headache, which is rare, I massage lavender oil in my temples. I haven’t used even aspirin since 2005, and I used to “swear by ibuprofen” and “healthy whole grains” which I didn’t like but ate out of obligation–I’m still hacked off about that… If you look in my medicine cabinet there are just a few vitamins and oregano oil in case I get a cold or something, which I never do.
Of course I have no idea if this will work for anyone else besides me, but I’m happy I did this for myself. Now that I eat completely “clean” and of course fabulously delicious food (organic vegetables, fruit, nuts, seeds, and grass-fed beef, pork, chickens, eggs, and honey) I feel fantastic all the time, I hike & canoe & kayak every week, I’m 63 and people tell me I look 40 and men ages 35 to 75 ask me out all the time. I’m a classical musician so I still teach, practice, and perform and don’t know that I will ever fully retire as is typical of quite a lot of classical musicians.
Maybe I’m an anomaly, but maybe taking this path could be worth exploring for others.
This is so helpful!!! I am so glad you took that chance, Glenda! So interesting that the bigger dose helped… I’m going to have to think deeply about this. Thank you sooooo much for sharing.
Brilliant, well written article!
Thank you.
: )
i am still bleeding at 54. peri menopause began for me at 49. i lost my hair and had a serious health crisis. white coat doctors told me i had three options,one being the removal of my sex organs. i knew in an instant that i preferred to keep my organs,stabilize my situation and take the journey. it has been a potent and gifted time for me. i learned to make bone broth,chart my symptoms,make and eat kitchari and congee and go to bed at 10 to protect my yin. my juice. my hair is thick and beautiful. my skin is clear and wrinkle free and i feel strong and happy in my skin. i’m grateful for what this time in my life has taught me about caring for myself. there are things i cannot do(exercising vigorously for women is super stressful and depletes the body of YIN. juice!) so,i take gentle yoga,dance on the weekends and have slowed my pace down. i appreciate you writing on this subject. western medicine isn’t necessarily interested in educating women so much as helping them reduce their suffering. i chose to make this journey any way it showed up and i have been deepened by the experience. keep writing about this. young women could really use the details of what is happening and/or will happen as the body changes. and change SHE DOES!!
Thank you so much, Judith!! I appreciate this response more than I can say. Glad to see you protecting your yin 🙂
Hi Stephanie
Thanks for your info.
There are a number of books by Dr Dan Purser on hormonal issues including Menopause available on Amazon.
I came across him because I am a Young Living Essential Oils distributor and he has helped make an essential oil called Progessence Phyto Plus which is a hormone balancing oil. Young Living circulated a DVD to their distributors to promote the essential oil and I gave it a go. I have been using it for a few years and find that it has helped me balance my hormones.
Thank you
Carmel
Hi Stephanie,
I am so enjoying reading your blog. I am a 52 year old woman now post menopause (my last period was 4 years ago). I have marched through insomnia, hot flashes, weight gain, digestive problems, brain fog, extreme moods, decreased energy, facial hair, and aging skin. . . not fun! 90% of my diet is organic and dairy/grain free, and I regularly exercise so I thought I would go through this transition easier than I have. Although finally, things are getting a little more stable, I cannot lose the extra weight and maybe even more disturbing are the wrinkles and thinning skin – vanity, yes! I have never been on birth control, and I haven’t taken any HRT, not even bioidentical hormones or phytoestrogens. I really believe that we, as women, are supposed to be in a place in life where we can relax during this time, stress free. Instead, I’m a professional in a fast paced stressful environment – completely opposite of what my body needed through the worst of menopause. The modern woman is in a difficult place…..
Ugh, I know, Angie. So sorry. Proud of you for sticking with it and doing the best you can. In the meantime I’ll keep hunting for answers
I am glad to have stumbled upon your site! I am 56 and “post menopausal”…which, to my chagrin, means I am in that lovely stage of menopause. I always thought “post” meant after, but my gynecologist suggested otherwise! That being said I have been Paleo for over 4 years with wonderful results. That is…until the transition began with earnest. Night sweats beyond belief (count 18-22), inability to sleep (Fitbit proof), dryness, infections…shall I go on? I have taken Brevail (no affiliation) for several years to help with peri-menopause symptoms, but it didn’t seem to help with these issues. After trying Estrace(broke me out), I have settled through trial and error on adding Black Cohash, olive oil for dryness, apple cider vinegar for infections, fan in bedroom, flax seed, greek yogurt. Night sweats down to 4-5 a night, dryness pretty well taken care of. Here is the kicker….10 extra pounds. Yep, like overnight. This week I am trying to go back to total Paleo and we shall see if the lovely attributes as I mentioned above return. One thing is for certain, we are all totally different in our makeup and what works for one person may not work for another. It is certainly “trial and error”. I wish all my sisters the best as they experience this season of life. Thanks for the great article, I have bookmarked your site!
wow tammy so much info and such a journey! i’m in awe of your perseverance and ability to figure out what works for you. please do keep us posted! 🙂
Hi Stefani
I recently came upon this article and was fascinated to learn some more about how to treat hot flashes and night sweats.
I have been going through the menopause for nearly 4 years now. Originally I chose to go down the route of being prescribed with an all natural progesterone cream. But then decided to try more natural ways of treating this condition.
I was already following a Paleo lifestyle, I then decided to start including some more natural supplements into my diet. At present the only supplements I include that help treat the hot flashes and night sweats are “red clover” and “magnesium”. Both of these reduce the number that I have.
I will also now look at including some “Vitamin E” in to my diet as well.
Again thanks for such a great article and blog.
I would be more than happy to tell your readers about how Paleo has helped me with dealing with the menopause if you would like me to.
This is great! Of course if you have other tips we’d love to hear them – I will remember to look into and maybe start recommending red clover and magnesium 🙂
Hi Stef, I listened to your podcast today (14/2/17 #105) which encouraged me to look up your web page. I have been peri menopausal for 7 years, now 47, having experienced some pretty scary symptoms over this time. These included hot flashes, mine were prickly heat style waves starting from my head to my toes… I opted for HRT. The HRT and I did not like one another. I tried a few differing medications and stuck with the best of a bad lot. Last year I was introduced to an amazing doctor, who weaned me off my HRT, onto supplements (Vitamin E, Magnesium, Cod Liver Oil, Black Currant Seed Oil, plus a few others) and suggested I look into a Grain free diet. I have been off HRT since Dec 2017, working on a Paleo Diet (with a little dairy, I am weaning off it – I really love yoghurt), taking my supplements and the flushes disappeared mid January, my brain fog has cleared over the last 3 weeks and I am feeling pretty good for a change. It was my birthday last week – I over indulged in wine, sugar and rich foods, but stayed grain free, no menopause symptons raised their ugly head, but I did have headaches, joint pain, nasal congestion and pimples (which I never get) on the following days. From my point of view, the best thing I ever did was listen to my doctor and follow her advice on investigating a paleo style diet. Oh and I really enjoyed the podcast. Thanks
This is wonderful news! And I am so glad you’ve shared as now other women can learn from your wisdom. Thank you very much Andrea 🙂
Andrea great info about supplements. Anyway to find out the “plus a few others” in your comment and the doses of the supplements your doctor recommended to you.(Vitamin E. Magnesium, Cod liver oil, and black currant seed oil) I’m 45 and need to get on top of this, I was dealing ok with the hot flashes but now my sleep has been disrupted. this is coming from a person who needs her 8 hours, I don’t feel I’m sleeping at all at night. The quality of sleep is terrible. It feels more like I’m at rest and not a deep sleep. Help, I need sleep.
Hi Andrea
Could you expand upon what other natural supplements you took for hot flashes? You mentioned Vitamin E, Magnesium, Cod Liver Oil, Black Currant Seed Oil, … what were the others you took? I’d like to do all natural supplements.
Thanks
I am perimenopause at 32. I just had my birthday. I was informed by a saliva hormone test and my APRN. I do not know what to do. I’ve always had hormone issues and was even on bioidentical progesterone for 18 months, before going off for a month before my test (because I’ve started feeling increase ly worse and worse in it, when it helped at first for awhile). I know I am not sleeping well this summer and had the test after a week of lots of birthday cake (extra sugar everything) and very be little sleep. Would that affect the saliva hormone profile, and if so, do you know if sleeping enough and eating well can stabilize sex hormones to non perimenopausal levels? Fwiw, I started mestruating at 10.5 years old. Thank you, Stefani!
Hi Kati. It’s entirely possible and I think definitely worth a shot. The test could affect hormone levels but probably not TOO much, because your hormone levels wouldn’t go to seriously low levels after just one cake. Nevertheless I really believe that addressing gut health, eliminating potentially problematic foods like dairy and grains, focusing on nutrient rich foods, getting plenty of vitamin D, and eating lots of fat AND carbs are some of the most potent things you can do to boost hormone production
When I was 45 I was diagnosed with blood clots and a genetic clotting disorder. Consequently I can’t take any type of estrogen. I am now 48 and going through menopause and the hot flashes are awful. I get them once an hour around the clock. They are preceded by my stomach aching and then last for approximately 10 horrible minutes. I am so very tired!
I am very sorry. Have you tried reducing your carbohydrate intake? Keeping your blood sugar level a bit more stable could help control that <3