The 11 best natural remedies for hot flashes, and 3 to avoid

6. Get your B vitamins

Vitamins B6 and B12 play a key role in the way your body treats estrogen. “They support your liver function to maintain more stable estrogen levels,” said Dr. Scott. “B vitamins also produce neurotransmitters regulating mood, which is important because many [people AFAB] In the forties, have mood problems. “”

Although research is not yet conclusive, a December 2019 study Climacteric suggests that AFAB people aged 40 to 65 who obtained higher levels of B6 and fatty fish in their diet had less serious heat puffs than those that took lower quantities of these nutrients.

Foods rich in B6 include meat, poultry, seafood, starchy vegetables such as potatoes and many fruits (but not citrus).

“Vitamin B12 comes mainly from animal proteins, so if you don’t eat meat, you have to complete,” said Dr. Scott. Ask your doctor or pharmacist for a prescription B complex or take a high -quality over -the -market complement, such as Seeking Health B Complex Plus ($ 25.95 per 100; Seekinghealth.com).

7. Ask your DOC on plant -based supplements

There are fully natural plant remedies for heat puffs, but supplements can interact with the drugs you take and are not as strictly regulated as the prescriptions. Always talk to your doctor or ob-gyn before trying a new supplement. They can help you determine if one of the following elements could suit you.

Rhubarb extract

“It has been shown that rhubarb extract is reducing heat puffs and improving sleep,” said Dr. Scott, like that in Estrovera. Take a tablet of these herbs for Hot Flash menopause twice a day until your symptoms have improved, then go down to one pill per day. (You will need a prescription from your doctor to buy this supplement.)

Black Cohosh

“It is a phytoestrogen, who imitates the action of estrogens,” explains Dr. Scott. “If your heat puffs are the result of a drop in estrogens, it can help you.” Take 400 milligrams of Gaia Herbs Black Cohosh ($ 28.99 for 60; Gaiaherbs.com) once or twice a day.

Soy isoflavone

“Soy is also considered a phytoestrogen,” said Dr. Scott. “Women in Japan have a lot of high quality soybeans in their diet and they have less hot flashes.”

Just make sure you take a soy isoflavone which is an Equol derivative (called S-Equol), because it is the type that has data back up its effectiveness. A February 2019 review in the Journal of Medicinal Food suggests that the complement with equals lowers the incidence and intensity of heat puffs.

Magnolia bark

“This soothing ingredient improves sleep and helps protect your body from the toxic cortisol effect, reducing stress and hot flashes,” said Dr. Scott. Try the natural supplement for hot boost heat puffs from the Estrovenue Boost in mood ($ 10.99 for 30; Estroven.com).

8. Prioritize sleep

Almost we could all benefit from a little additional closure – but if you are in the grip of hot flashes, this is even more important. It has long been thought that heat puffs can interrupt your ZZZ – but according to the National Institute of Aging, it could be the opposite. Sleep awakening can actually trigger hot flashes and night sweats.

“When you don’t have enough estrogens, it is difficult to keep sleep overnight,” said Dr. Scott. “We see people wake up early in the morning, like 3 a.m. or 4 am”

To help you stay longer in Dreamland, she is a fan of Headspace’s sleep music. “Deep and ambient tones help you stay asleep,” she said.

Another factor that could interrupt your sleep is that the levels of cortisol is. If your cortisol increases at bedtime, your blood sugar is likely to fall during the night, which wakes you up.

“I am generally not a head of snack at bedtime, but if the cortisol changes are to be blamed, then having a little fat and protein can help,” said Dr. Scott. “See if eating a tablespoon of almond butter before the bed works.” Nuts and nut butter are also foods rich in magnesium, which can improve the quality of sleep.

9. Lose weight

Droping kilos could help control your anger attacks. A May 2017 study in Menopause I found an association between a higher BMI and the frequency and severity of heat puffs. Research suggests that body fatty tissues act as thermal insulation, which makes your body more difficult to regulate the temperature. The study of the University of Pittsburgh also revealed that AFAB people who have obesity are starting to puff heat earlier.

That’s not all: “fat cells make a specific type of estrogen, called estron”, explains Dr Scott. “High east levels can cause hot flashes.”

This does not help that metabolism naturally slows down age and abdominal fats increase.

One thing you can do is follow the exercise. The North American Menopause Society stresses that Afab people tend to become less physically active after 40 years.

10. Limit alcohol and candy

We hate being the fun police, but the happy hour and the dessert do not make you favors when it comes to managing hot flashes.

The study of the University of Pittsburgh has shown that AFAB people who drank alcohol have moderately or strongly had hot flashes for a longer period than those that took place with alcohol. Johns Hopkins Medicine notes red wine in particular can be a trigger.

“Alcohol and sugar increase your cortisol and blood sugar levels, which can make you stressed,” said Dr. Scott. (Remember, stress aggravates heat puffs.)

11. Detox your environment

Speaking of toxins that turn with your hormones: “Eliminate plastics”, explains Dr. Scott, who recommends switching to reusable glass or metal water bottles and glass storage containers. (Some plastics contain endocrine disturbing chemicals, which means that they can spoil your hormones, according to the National Institute of Environmental Health Sciences.)

And the next time you buy makeup, personal care products or cleaning products, examine the ingredients carefully. “Avoid those who contain phthalates and parabens,” said Dr. Scott. Parabènes can imitate estrogens in the body and an April 2016 study Reproductive toxicology Established a link between phthalate levels in personal care products and an increased risk of hot flashes.

What about apple cider vinegar?

The reflection behind the use of ACV for hot flashes is that it cleanses the toxins of the body, thus reducing hot flashes because your body will have fewer harmful substances to eliminate via sweat. Not true.

“I have never heard of this remedy for heat puffs, and there is no data indicating that it would be useful,” said Dr. Scott.

What about turmeric?

Turmeric contains an anti-inflammatory compound called curcumin. “Estrogens are an anti-inflammatory hormone, as [people AFAB] have more complaints linked to inflammation in their forties, because their estrogen levels drop, “said Dr. Scott.” Some people might think that turmeric can help inflammation. “”

A small study of November 2019 in Complementary therapies in medicine People who had taken a daily dose of 500 milligrams of curcumin had less hot flashes. However, the evidence is not strong enough for Dr Scott to recommend it.

And vitamin E?

The jury is always on the question whether to blow up an E capsule can keep the hot flashes from a distance. Although the Complementary therapies in medicine The study suggests that taking a capsule of 200 milligrams of vitamin E per day reduces heat puffs is not a largely recommended strategy.

“There is a theory that oxidation [caused by free radicals] Contributes to heat puffs and other menopause symptoms, “said Dr. Scott.” Vitamin E is an antioxidant that fights free radicals, but there has not been enough data to suggest that it helps heat puffs. “She points out that she can improve vaginal drought, however, so there is that.

When to talk to a doctor

Heat puffs are at best boring and disruptive at worst – and if the natural remedies do not lower heat, you can have other treatment options. Talk to a doctor about your symptoms whenever heat puff regularly spoil your daily activities or your night rest, according to Mayo Clinic.

These options may include hormone therapy (sometimes called hormone therapy replaced by hormones) by estrogens, antidepressants or anti-zuric drugs.

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