Hot Flash Help!
Menopause is a natural transition in life and celebrated in many cultures. Decreasing hormones begin in the early 30’s, with actual menopause averaging at age 52 (menopause is defined as no period for 12 months).
Seventy-five percent of women suffer hot flashes & night sweats, and these start to occur and usually progressively worsen 2-4 years before menopause (or pre-menopause). Some other possible symptoms of menopause are vaginal dryness, decreased concentration, disturbed sleep, reduced libido, changes in urination, and emotional changes.
The Best Non-hormonal Treatments
Aerobic Exercise – 3 hours per week has shown significant improvement in menopause symptoms in many randomized studies
Natural Vitamin E (d-alphatocopheryl) – 400iu per each 40 lb of weight all at one time (for 120 lb woman, 3 per day)
Soy foods (and ground flax seed, rye, and red clover legume extract) 1 – 3 servings/day (for example soy milk, tofu, edaname)
Black Cohosh herb (our Selestro is a very effective combination of soy and black cohosh)
Siberian Rhubarb Root herb
Vitamin B complex (like our B complex 2/day or Cardio B 1/day)
Vitamin C – 1-5000mg/day
Yoga/meditation 1 hour/day
DHEA (an adrenal basic hormone which can be used by our bodies to make sex hormones) – 10-50mg/day (our sublingual DHEA 5mg small tablets can be taken under the tongue or vaginally to help vaginal dryness)
Other Suggestions
Dress lightly in layers
Take slow deep breaths whenever a hot flash starts
Decrease caffeine and alcohol intake
Acupuncture (Dr. Amy Yang is excellent, 317-876-1054)
Consume adequate amounts of calcium (1000-1500mg/day of calcium citrate) and Vitamin D (1-5000iu/day)
Perform Kegel exercises daily (to help strengthen and tone the muscles you use to control urination and stools)
Stay sexually active
Use water-based lubricants during intercourse
If you or a family member you know continue to suffer significant menopause symptoms even after trying some of the things above, then see me or your Family Physician to discuss Natural (Bioidentical) Hormones in low natural doses. I myself am on these with significant relief of my menopause symptoms and for osteoporosis prevention. (I get mine from the excellent , Custom Med Apothecary.)
I believe they are safe in low doses when needed in most women. They are VERY different from the synthetic Prempro (studied in trials showing mild increased risk of breast cancer and heart attacks and strokes with this drug). I have discussed “Natural Hormones in Men and Women” and “Hormonal Symptoms” in previous blogs. In my new website I will have an easy to use index!
