Skin flushing and accompanying perspiration after a moment of intense body heat can leave women feeling wet and cold throughout the day. This symptom of menopause hot flashes disrupts the lives of 85 percent of women between the ages of 45 and 65. Whether mild or severe, this chemical reaction to fluctuating hormones increases heart rate expands blood vessels and produces perspiration worthy of a productive workout.
As women enter menopause essential reproductive hormones such as estrogen, progesterone, and testosterone production decrease signaling the end of fertility. These hormones monitor body functions such as temperature, brain chemicals, and blood pressure. Hot flashes can accompany anxiety and perspiration appearing suddenly as the result of food triggers or increases in temperature and stress. With a variety of diet and lifestyle adjustments hot flashes are manageable.
Avoiding foods and activities that trigger hot flashes can diminish perspiration, anxiety, and facial flushing. Avoiding hot showers and hot summer weather overheated shopping malls and smoking can significantly reduce fluctuating body temperatures. Hot and spicy foods alcohol caffeine, hot beverages, and diet pills, can all increase blood pressure disrupt body temperature and increase brain chemicals that lead to anxiety. Stress and anger trigger a series of chemical reactions that increase hot flash severity and duration.
Eating foods rich in protein, minerals vitamins, and fiber can reduce metabolic fluctuations. Fruits, vegetables, legumes, grains, and fish provide the body with nutrients that fight the effects of the brain chemical imbalances. These healthy foods maintain blood pressure and manage body temperature fluctuations. Vitamin B in legumes, soy and dark and leafy vegetables reduce stress and increase energy. Vitamin C abundant in broccoli, tomatoes, and citrus fruits boost the immune system.
Vitamin E prevalent in asparagus, brown rice, and almonds can decrease the discomfort and duration of hot flashes. Omega 3 and Omega 6 fatty acids in salmon, eggs, and tofu help the body to produce energy and reduce stress hormones. Water is an indispensable addition to the hot flash formula. It nourishes organs, tissues and muscles as well as removing toxins and stress hormones from the bloodstream. Water helps women manage and lose weight that can also decrease hot flashes. Drinking 64 oz of water each day with a slice of lime or pieces of fruit can increase its palatability.
Eating a healthy diet and increasing aerobic exercise can control hot flashes. Exercise increases endorphins balances metabolism reduces blood pressure spikes and regulates body temperature. Swimming is an aerobic exercise that increases muscle tone while decreasing the impact on joints. Yoga, Pilates, and Zumba are some examples of exercise that many women find reduce the symptoms that accompany hot flashes such as perspiration and anxiety.
Hormone replacement therapy once a common treatment for hot flashes and other symptoms of menopause increases the risk of heart disease breast and ovarian cancer. Medical health professionals may discuss HRT with clients facing life threatening and severe menopausal symptoms. For most women, however, herbal supplements can nourish the pituitary and endocrine glands to produce reproductive hormones naturally. Phytoestrogenic herbs contain synthetic plant estrogens that also increase the risk of heart disease and cancer. With a variety of available supplements to address sleeplessness, anxiety, concentration, and hot flashes, phytoestrogenic herbs can be an unnecessary risk.
Learn more ways to manage your hot flashes during menopause.