How to stop hot flushes without HRT during menopause
Hot flushes are synonymous with menopause and are one of the most common symptoms associated with this period in a woman’s life. They can be a real nightmare; keeping you up all night and creeping up on you when you least expect it. But there are things you can do to ease their severity.
Whilst the most frequently prescribed treatment for hot flashes has typically been hormone replacement therapy (HRT), many women choose to opt out of following a medicalised route and prefer to take menopause supplements instead.
If you’re wondering how to get your life back , stop menopause hot flushes, and ease other menopause symptoms without resorting to HRT, then the methods outlined below can be of help:
1. Regulate your body temperature
If your hot flushes are relatively mild, this may be all you need to do to manage them. Even the smallest increase in core body temperature can trigger a hot flush so you need to be constantly on your guard against heat.
Keep windows open when you’re working and when you’re asleep. If this isn’t possible, use a fan or air conditioning, but make sure that you maintain a room temperature at or below the standard 20°C (68°F).
It can be a good idea to wear layers of clothing so that you can remove them if and when you feel a flush coming on. Try adding a thin t-shirt that you feel comfortable wearing underneath your usual work attire.
It can help to drink a cold drink when you feel a flash coming on too. You can prepare a bottle of your favourite juice (or water) by putting it in the freezer overnight and then taking it out with you in the morning and allowing it to defrost slowly throughout the day. It should stay icy for a good few hours.
2. Eat a menopause-friendly diet
There are certain foods that can help to ease menopause symptoms. Generally you’ll want to stick to a low-GI, anti-inflammatory-packed whole food diet to support your hormonal health.
Healthy fats, particularly the omega-3s found in fatty fish such as salmon, mackerel and sardines, have been shown to reduce frequency and intensity of hot flushes and night sweats.
Fruits and vegetables can and should be enjoyed in abundant quantities: in one study that followed over 17,000 menopausal women, those eating more fruit and vegetables reported a 19% reduction in instance of hot flushes compared with a control group. Researchers surmised that the high levels of vitamins, minerals, fibre and antioxidants present in fruit and vegetables were responsible for the reduction in symptoms.
You should avoid, where possible, alcohol, caffeine, refined sugar and processed carbohydrates as these can all exacerbate symptoms.
3. Slow down
Meditation, mindfulness, conscious breathing exercises and yin yoga have all been linked to reduced hot flushes in menopausal women. Many women also report added benefits of such practices, including better sleep, improved mood, and enhanced focus and productivity.
LYMA contains KSM-66® Ashwagandha: a revolutionary adaptogen that can elicit a sense of calm and wellbeing, and ease the symptoms of menopause. Ashwagandha has been used by Ayurvedic practitioners for centuries to encourage women’s hormones back into balance.
4. Keep an eye on your weight
Studies have shown that women who are overweight or obese may experience more intense hot flushes during menopause than women who are a healthy weight.
Many women find that weight gain becomes difficult to avoid during menopause. This can be attributed to declining estrogen levels and other hormone changes that take place during this time in a woman’s life.
Research has shown that losing weight, specifically by eating a low-fat diet high in fruit, vegetables and high quality protein, can reduce the instance of hot flushes and night sweats.
5. Supplement smartly
LYMA’s patented formula contains powerful ingredients that can help to reduce the frequency and severity of hot flushes and night sweats by restoring hormonal balance and fighting oxidation and inflammation that can exacerbate symptoms associated with menopause.
In addition to KSM-66® Ashwagandha, LYMA contains Hydrocurc™, the world’s first 100% water and fat-absorbable curcumin. Hydrocurc™ helps to fight inflammation and is 250% more bioavailable than dietary sources of anti-inflammatory curcumin, the active compound present in turmeric root. Reduced inflammation in the body has been linked with decreased frequency of hot flushes in menopausal women.
Hot flushes and night sweats are not the only unpleasant symptoms experienced during the perimenopause, and LYMA also containsVita-algae D3™ and Cognizin® which support bone and heart health, and brain health, productivity and focus, respectively.
LYMA has been credited with helping women to get their lives back after being hit by the menopause. From helping to improve skin, hair and nails , boost mood and mental wellbeing , and enabling you to remain energised all day long , find out more about how LYMA could prove indispensable in helping you to mitigate the symptoms associated with menopause here . LYMA is the ultimate supplement to help you fall back in love with your life.