The best way to stop hot flashes when going through the menopause and perimenopause without HRT
4 Minute ReadHow To
22.10.20 (Updated 20.09.23)
Hot flashes are synonymous with menopause and are one of the most common symptoms associated with this period in a woman’s life. Creeping up on you when you least expect it, causing your body to become akin to a furnace and dictating your outfit choices. They're a tough (but not impossible) symptom to quell altogether and there are things you can do to ease their severity.
So, how to stop hot flashes from becoming a regular fixture in your perimenopause or menopause? 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 and regular thermostat back, stop menopause hot flashes and ease other menopause symptoms without resorting to hrt, then these methods can be of help.
1. Regulate your body temperature
If your hot flashes 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 that you can remove should 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 flashes 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 flashes 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 menopause 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 flashes in menopausal women. Many women also report added benefits of such practices, including better sleep, improved mood, and enhanced focus and productivity.
4. Keep an eye on your weight
Studies have shown that women who are overweight or obese may experience more intense hot flashes during menopause than women who are a healthy weight.
Many women find that perimenopause weight gain becomes difficult to avoid over the years leading up to menopause. This is 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 an anti-inflammatory diet for menopause weight loss that's high in fruit, vegetables and high quality protein, can also reduce the instance of hot flashes and night sweats.
5. Supplement smartly
LYMA’s patented formula contains powerful ingredients that can help to reduce the frequency and severity of hot flashes and night sweats by restoring hormonal balance and fighting oxidation and inflammation that can exacerbate symptoms associated with menopause.
In a unique formulation, LYMA contains KSM-66® Ashwagandha with 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 flashes in menopausal women. The LYMA formula also contains Vita-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 without hormonal treatment. LYMA is the ultimate Supplement to help you fall back in love with your life.
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