The top three lifestyle habits women do that can bring on hot flashes in a hurry and contribute to excessive problems with this menopausal symptom.
Hot flashes are a common and sometimes debilitating symptom of peri-menopause. In severe cases, it may continue for years once full-fledged menopause occurs as well.
A reader recently emailed me for help with this problem. She writes:
Sarah, I am having a terrible time with hot flashes. I’m having to get out of bed multiple times a week in the middle of the night to go stick my head in the freezer for relief. Can you suggest anything that might help me?
As a matter of fact, there are definitely some very simple things a woman can do to avoid hot flashes potentially never experiencing them at all. Some women turn to natural alternatives like maca to help stabilize hormones. While helpful, these alternatives are frequently not enough to alleviate bothersome symptoms. The advice below comes from my trusted doctor of many years who is both a Doctor of Chinese Medicine as well as a board-certified Medical Doctor. This broad expertise gives her the very rare and valuable perspective of both mainstream and alternative medicine.
Hot Flashes a Dreaded Symptom of Menopause
Perimenopause is that period of time when a woman’s body naturally transitions toward a nonfluctuating hormonal state known as menopause which concludes the fertile phase of her life. Women start perimenopause at widely varying ages. Some women notice “The Change” coming on as early as their mid-30’s while others are well into their 50’s before any noticeable transition begins to occur. This phase can be just a few months or as long as a decade in length.
Interestingly, wearing a lot of makeup is linked to early menopause … up to 15 years earlier than women who don’t wear much. Researchers have theorized that this is likely due to the ovarian disrupting effect of the toxins widely found in conventional makeup.
One has to wonder if the use of toxic tampons, pads and other personal care products along with excessive makeup wearing habits for many years starting as an adolescent might also contribute to uncomfortable perimenopausal symptoms decades later.
The hallmark of perimenopause is an uneven rise and fall of the main female hormone estrogen. Some women experience no symptoms at all from these fluctuations. In the Japanese language, there is not even a word for “menopause”, an indication that this journey which all women eventually go through is not considered a big deal or traumatic occurrence. For others, “The Change” can trigger terribly uncomfortable symptoms.
These complications can include occasional or frequent hot flashes, probably the best known and most dreaded (peri)menopausal symptom of all.
Hot Flashes Greatly Affected by Lifestyle Choices
What many doctors won’t tell patients that are suffering from hot flashes is that this symptom is greatly affected by lifestyle choices. Even worse, they might be far too quick to suggest the health-destroying, long term effects of hormone replacement therapy or just tell them to buck up and get through it because “it won’t last forever.”
This type of advice is not in any way helpful to a woman simply trying to get a decent night’s sleep or afraid to go to a social gathering for fear of an embarrassing hot flash coming on.
The truth is that there are some simple things a woman can avoid doing that will greatly affect the frequency and severity with which she experiences hot flashes.
Below are the three major things that a woman should avoid doing as these habits can bring on problems with hot flashes in a hurry according to my doctor and her experience of several decades treating women with hormonal imbalances during The Change.
Sugar Consumption Triggers Hot Flashes
First of all, she suggested to drastically cut back on sugar in the diet as this is a common problem for women who experience hot flashes. Given how much sugar Westerners eat today, this is probably not a big surprise. The average American consumes a whopping 180 lbs/81.6 kg per year of refined sugars (this does not even include fruit and other natural sugar sources), which is a 27% increase just since 2003 when refined sugar consumption was 142 lbs per person per year.
Be aware that too much fruit or refined carbs like pasta can be a problem too. Yes, you can eat too much fruit and pasta is not a health food! Most people have absolutely no idea how much sugar they are really consuming until they sit down and really take a look at it in detail. My guess is that most women who have a problem with hot flashes would almost invariably also have a problem with too much sugar in the diet.
A realistic goal if this is a problem for you would be to only allow natural sugars in the diet that combine to total no more than 36 grams per day. One medium banana contains 14 g, for example. A single can of soda, a Starbucks latte, or a “healthy” bottle of fruit juice would put you over the daily limit in a hurry.
According to Tom Valentine of Search for Health, research has shown that significant immune system suppression begins to occur above 36 grams (for adults, less in children) so this is the manageable cut off point that seems reasonable to shoot for.
Alcohol and Hot Flashes
My doctor suggested that the second thing that will bring on a hot flash in a hurry is drinking alcohol. Alcohol tolerance varies widely among people, so it is very important to know what will trigger a problem for you.
For some people, a single glass of wine occasionally consumed at a party might bring on a hot flash. For others, it might be a couple of drinks every night for a week that results in a problem.
Consequently, if you already have a problem with hot flashes, it seems advisable to go cold turkey off the booze until you get the situation under control. At that point, if you feel comfortable, reintroduce a drink here and there and observe the effects to understand what your personal metabolic limits are.
Note that going off alcohol will frequently cause difficulty controlling sugar cravings and too much sugar is also a trigger for hot flashes. Recovering alcoholics, for instance, are in great danger of becoming sugar or ice cream-aholics instead. This tragically was the experience of my late uncle who eventually succumbed to liver cancer.
The solution for some is to enjoy fermented beverages like kombucha which are naturally very low in sugar and non-alcoholic, according to Nourishing Traditions.
Exercise and Hot Flashes
Many women might be surprised to learn that exercise can also bring on a problem with hot flashes. While exercise is certainly beneficial and can greatly assist with hormonal balance (see the linked article for details on how interval training helps hormones), suddenly starting on an exercise program and going overboard with it is a recipe for hot flashes in a hurry!
The key is to build up to any new exercise program slowly giving the body time to adjust appropriately. As always, it is best to consult with your practitioner before initiating any exercise program anyway – especially if you are a perimenopausal woman already experiencing hot flashes or other complications.
In summary, keeping sugar and alcohol consumption to a bare minimum (or none at all) and ensuring that any exercise program is sensible and moderate will avoid the three most common things that bring on hot flashes during perimenopause and menopause. This advice comes from a practitioner with both a holistic and conventional background who has helped hundreds of women in her career deal with “The Change” in a non-medicated, life-embracing fashion.
Looks like I’m older then all of you.
I eat organic, Never drank, do not do soda’s, fast foods.., But I did exercise etc.
As far as make-up is concerned , that is a new one on me!! And almost laughable.
I do not wear heavy make up..
My Daughter has started a change of life as I did, and like my Mother.
My Daughter also goes to a regular Gyno, and a homeopathic Dr.
She eats healthy, and does Yoga, Gym, Runs everyday etc..Also Paddle boards, hikes,etc,and it seems the more she does, the less the hot flashes are, and the better she feels…
From everything I have read, and I have read allot. High flashes usually are genetic.
Also if you get your period when your about 11ish or younger , you will go through menopause later.
If your older when you get your period (15yo about), you will go through menopause earlier..
You would think it would be the opposite but its not.
My Mother still had them in her 70’s, although not so bad…I do not get the hot flashes like I did when I was younger, but I get a warm feeling. Being that I have always been thin, and feeling cold, I like the warm feeling, but NOT the hot flashes.At that time I wanted to rip my skin off, although they only happened at night!
Everyone is different. Some Women never get a hot flash.
When I was 38 I started to get irregular, and went to 3 different Gyno’s, but not my regular one. Didn’t feel like driving that far.
All 3 Drs. told me I had to have a hysterectomy, but when I asked why, they just said, your not regular!!
I then did go to my regular gyno..I had lab work done, and he called to say, Your fine, your just going through a change of life.
I cannot tell you how many women go to one Dr, and have a hysterectomy!
I have Never had surgery, and would Never take one opinion anyways..
There are Herbs (Black Cohosh) & vitamins to take that help with hot flashes..
Just thought I would mention this. Many women that go though menopause get more sexual 🙂
Btw I know a few Women that there Dr. sent them to a compound Pharmacy for natural (what ever that means) Hormones. None of them got sick, but it did take the hot flashes away, and they felt much better.
You have to do what is right for you, and your Family. They have to live with you lol..
Take Care.
Regarding your comments about hot flashes /menopause there are two items I would encourage women to consider before undertaking . One is this: taking black cohosh as an herbal remedy for hot flashes or any other symptom as a result of menopause.. Black Cohosh is far from being a benign herb. There are well documented cases of women taking BC who go into liver failure. If BC is used it should only be administered by a qualified ND or other alternative health care provider. So use with caution and awareness.
Regarding compound pharmacies making up the bio identical hormones, one must make sure what else is being added to the compound before using it. I live in a large metropolitan city and went to a compound pharmacy in 2014 after my ND prescribed bio identical’s. When I received the formulation I checked the listing of ingredients and was quite surprised to find an abundance of toxic hormone disrupting additives in it ( think: methylparabens,, polyparbens, FDC dyes, mineral oil and petrolatum).
So again, one never should assume that because seeming is labeled ‘natural’ , ‘herbal’ or originating From a compounding pharmacy that it is safe . Sometimes, as I have learned, due to marketing ploys and greed these items are no safer than something the big Pharma incs distribute.
One more thing, compound pharmacies are an unregulated multi billion dollar industry . No one is watching out for the average consumer so we must be our own ‘detectives’. compound pharmacies have a useful place in our healthcare system but as with so many things, nothing in yjis complex world of ours is benign.
I agree … black cohosh is highly estrogenic and most women are struggling with estrogen dominance in menopause anyway. Here’s an article on estrogenic herbs and foods and how they trigger precancerous breasts.
https://www.thehealthyhomeeconomist.com/soy-flax-estrogenic-foods-herbs-trigger-precancerous-breasts/
Black Cohosh took care of mine. Immediately. Amazing!
Can you divulge who your DOM/MD is?
I don’t have her permission to do so … so no.
I went through menopause in my forties and can remember the embarrassment I felt when during a conversation with someone, my upper lip would become beaded with sweat. Once, when I was speaking with a woman older than myself, the sweating began. She kept looking in my eyes while speaking, but I knew she knew what was happening. Somehow her eyes deepened (we were discussing pet carriers in a pet store) and she just kept talking. After that, I never worried about it again. Somehow she relieved my embarrassment and wordlessly let me know it was OK.
When I finally did reduce my sugar intake, I found that increasing my animal fat intake made it easy. The fat was the missing link in all my previous efforts. What I discovered is that my body has memories I didn’t know existed, such as when I tasted raw milk for the first time. My body recognized that this is what I had been looking for and never found in all those sugary, pasteurized gallons of vanilla ice cream that never satisfied me. One glass of plain, cold, raw milk and I knew I was home.
Hi. Can you give me your stance on bio-identical hormones? So many natural minded practitioners swear by them, saying the data is clear they are safe. I’m trying to research.
Natural does not mean safe. I am not a fan of bio-identical hormones and would never take them myself. The doctor I speak about in this article is against them also and does not use them in her practice.
Wow! All your newsletter posts this week have been so relevant to me – water filters (have been researching which one to purchase), smart meter covers (has been an ongoing concern), and now hot flashes. It’s like you’re reading my mind. I just starting perimenopause several months ago and also started experiencing hot flashes…about a handful of times a day…more or less. I don’t east refined sugar, only fruit. …don’t drink alcohol and wear minimal makeup that is mostly made from non-toxic natural ingredients. And my exercise routine is rather light. I will have to reduce my fruit intake to see if that makes a difference. But I just wanted to thank you for the absolutely invaluable information that your website provides. You’ve made a difference in my lifestyle choices, for sure.
This is not enough for me to take care of hot flashes! I use chaste tree, wild yam and something called memo-breeze by Natura. I also use Esftrvera by Metagenics. All completely natural and food based. I went from multiple hot flashes an hour to just a few a day. this hasn’t totally eradicated them but it sure is better. I eat minimal sugar; always have and I exercise but always have.
Sarah do you have any good book that explains menopause more and from holistic prospective? thaks
Well, I’m not going into menopause, but do you have any tips for dealing with pregnancy hot flashes? Thank you.
I have been having hotflashes and nights sweats for almost 5 years now. I have tried everything natural I can think of and they always come back full throttle! I don’t drink, I am on a lower carb no sugar diet, and I have always exercised. I appreciate the article but not to much help in it for me.