Hot flashes are no fun. This extremely common side effect of menopause can create major disruptions in your daily life. From challenging your ability to get a full night's sleep due to night sweats (hot flashes' nocturnal sister) to creating a stifling sense of being wrought with anxiety and discomfort. While some women's health experts may suggest treatments like black cohosh and hormone replacement therapy, these remedies can have strong side effects and there is relief that can be found with gentler, natural solutions. Various natural ingredients can promote hormone balance and regulate estrogen levels in the menopausal transition and beyond. Join us as we dig into the top five natural remedies that tackle hot flashes. A word of wisdom: There is such a thing as too much natural goods, so be sure to consult with your health care provider prior to adding new supplements into your wellness regimen.
Pycnogenol is an incredible natural ingredient found in our Core dietary supplement. The pine bark extract native to the southwest coast of France is an antioxidant stronger than Vitamin C. It promotes healthy blood circulation, which in turn manages hot flashes and night sweats. Since it is a strong antioxidant, it also supports healthy immune system function and the cardiovascular system. Our FDA-approved formula can also relieve vaginal dryness, soften mood swings, decrease stress, and minimize disrupted sleeping.
Vitamin B-6 is a magic maker when it comes to menopausal relief. This vitamin boosts serotonin levels, which is a major bonus. During menopause, lowered levels of estrogen lead to decreased serotonin production, which in turn contributes to menopausal mood swings and depression. With a daily dose of Vitamin B-6, serotonin production is supported, thus decreasing the severity of mood swings. This is truly a bonus to its efficacy in treating hot flashes. This vitamin interacts with estrogen production, which can decrease the severity of hot flashes. Vitamin B-6 can be found in foods like beans, poultry, fish, and dark leafy greens, so no need to rush to the pharmacy to feel these results - you can simply hit the market and incorporate these foods into your diet.
Okay, so you may be thinking that isoflavones aren't quite a mineral nor a vitamin. Yet, they are a natural source of relief for hot flashes! Isoflavones are chemical compounds that can mimic the effects of estrogen, thus minimizing some of the side effects of estrogen deficiency like hot flashes. Various clinical studies tout the efficacy of isoflavones from soy. It can take some time to experience hot flash relief from isoflavones - some clinical trials say up to 13 weeks. You can experience the effects of isoflavones by upping your soy intake with foods like tofu and soy milk. For the quickest results, you can take a soy supplement or up your isoflavones intake through a red clover supplement. As always, chat with your women's health professional to make sure this is the best option for you!
Evening Primrose Oil
Evening primrose oil is a multifaceted superstar when it comes to easing menopausal symptoms. The flower native to North America has been used for everything from minor wounds and sores to breast pain and, of course, menopausal discomfort. It is especially high in fatty acids, making it a well-rounded supplement. When taken orally, it has shown great clinical success in reducing the severity, duration, and frequency of hot flashes. Chat with a doctor to determine the right dosage for you.
Magnesium is a key mineral we store in our bodies. It is also a trusted, safe, and inexpensive support for hot flashes. Clinical trials have shown efficacy both in treating breast cancer patients who are navigating hot flashes and those who are experiencing menopausal hot flashes. Aside from softening hot flashes, it can also help with bone health. Fun fact: 60% of your bodily magnesium is stored in your bones! This means that healthy magnesium levels are key in preventing osteoporosis. Osteoporosis and overall decreased bone density tends to crop up in the midlife years, often coinciding with the menopause transition. Magnesium can also support a healthy night's sleep, a major plus in tackling those night sweats and menopausal insomnia.
Important Things to Note
Not all natural ingredients are the best counterparts for hot flashes and the menopausal era at large. For example, Vitamin D and calcium supplements have been found to exacerbate hot flashes in some peri/post/menopausal women! Black cohosh is often recommended for hot flash relief, however the side effects can be pretty intense (rashes, vaginal bleeding, weight gain). Hormone replacement therapy (HRT) obviously isn't a natural solution for hot flashes, but often comes up nonetheless. However, HRT has been linked to an increased risk for breast cancer, thus making it not the best fit for many. Some opt to take dong quai for hot flash relief, however clinical trials show conflicting evidence around how effective it is. Finally, vitamin E is an honorable mention, as it can provide some mild relief from hot flashes.
Our Promise to You
You're never alone. Whether you're just entering the beginning of perimenopause or edging towards postmenopause, there is room for you at Kindra. We created a Facebook group specifically for women to connect on all things menopause - from tackling annoying sleep disturbances to managing health conditions in the menopausal era and beyond - no topic is too taboo. Join us!
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