One full year of no menstrual periods is the definition of menopause. This usually happens between the ages of 45 and 55. Before that occurs, women enter the changing state called perimenopause with symptoms including irregular periods, intense PMS, disinterest in sex and hot flashes. It is a slow and steady process that also includes night sweats, the counterpart of hot flashes happening at night.
The troubling hot flashes affect 75% of women. Hot flash duration can vary from a few to 30 minutes for each episode, occurring many times per day or a few times per week. The result is often a hot, red-faced, sweaty, unpleasant experience. Women seek natural health suggestions, with no harsh chemicals or side effects, for hot flash relief.
Flax Seeds Aid Hot Flashes
A research study at the Mayo Clinic reported in the summer 2007 issue of the Journal of the Society for Integrative Oncology and led by Sandhya Pruthi, M.D., evaluated 28 women given four tablespoons of ground-up flax seeds daily. After six weeks, the number of hot flashes decreased by 50% and their intensity also leveled off. Flaxseeds contain lignans, natural estrogen-like antioxidants that aid hot flashes and are anti-cancer.
Yoga Breathing Relieves Hot Flashes
Robert R. Freedman, Ph. D., called the dean of hot flash research, advocates slow and deep breathing to withstand menopausal hot flashes. He recommends women take yoga classes to learn the correct technique. As reported in the December 2005 issue of The American Journal of Medicine, his research of yoga breathing finds hot flashes reduced by 50%.
Black Cohosh, an Old Tradition
Native Americans used the herb black cohosh (Cimicifuga racemosa), and it was the main ingredient in Lydia E. Pinkham’s Vegetable Compound for use in female problems that many women swore by in the 1880s. At the present time, the prestigious German Commission E has put its safety and efficacy stamp of approval on black cohosh.
However, in the USA, an effectiveness controversy brews; the National Center for Complementary and Alternative Medicine is currently carrying out clinical studies. Custom dictates that taking black cohosh benefits hot flashes and irritability. Read more about black cohosh here.
Soy Helps Hot Flashes
Soy food contains phytoestrogens called isoflavones that bring relief for hot flashes. Soy food includes soy nuts, edamame, soymilk, tofu, tempeh and textured vegetable protein. In a study reported in the November 20, 2007 issue of The European Menopause Journal (Maturitas), soy supplements reduced hot flashes by 62% compared to a 31% reduction by placebos. The 80 women received 36 mg of isoflavones daily and were checked for 10 months.
Many experts recommend receiving the soy advantage with food instead of supplements. There is some concern whether breast cancer survivors should take soy products; see your physician for advice.
Four Approaches for Hot Flash Relief
Perimenopause and menopause are a natural part of a woman’s life, and the focus of natural health suggests ways to cope safely on this change-of-life passage. Tradition invites a trial of black cohosh for hot flash help. Research backs up use of flax seeds, yoga breathing techniques and soy products to bring relief to hot flashes, the number one complaint of menopause.
This is an educational article. See your health care provider for serious pain.
Reference
“Top 5 Books on Menopause.” Suite 101, accessed March 9, 2009.
Arlene Lengyel - Arlene is a graduate of Clayton College of Natural Health with a Doctor of Naturopathy degree. Naturopathy promotes an all-inclusive, ...
