What can be
done to diminish hot flashes and sweats?
N U T R I T I O N
AVOID or REDUCE
MORE
Avoid or considerably reduce hot beverage, caffeine and alcohol intake, and spicy meals.
Eat foods high in phyto-oestrogens (i.e. soy products) cruciferous
vegetables such
as broccoli, brussel sprouts cabbage and cauliflower as well as
flaxseed. Also, favour legumes, whole wheat as well as fruits and
vegetables.
Reduce excess salt intake.
Drink lots of water.
Avoid junk food.
Eat more small meals daily to avoid activating your metabolism.
L I F E S T Y L E
Studies show that women with sedentary lives are at greater risk to get
moderate or even severe hot flashes compared to women who exercise
regularly.
If you don't already exercise, incorporate 3 one-hour sessions of
gentle to moderate
exercise per week.
Weight-bearing exercises will build bone mass.
AVOID:
Extremely high temperatures inside or out.
Prolonged sun exposure.
Hot showers or baths.
Sudden temperature changes.Ex: going from an air condition car to
outside
in the 300º C sun.
Synthetic fibre clothing.
Cigarette.
M A N A G I N G M O O D S W I N G S
Learn to prioritize the elements of your life, develop concrete
strategies to
achieve your objectives and start saying no to the things that have
lesser
or no value to YOU.
Simplify your life and take time for yourself.
Commit yourself to nourishing your body with a balanced diet of
wholesome, natural foods.
Emphasizing fruits to cleanse your body of toxins and vegetables to
provide a source of carbohydrates, vitamins, minerals, phytochemicals
(healing/health promoting compounds) and fibre.
Nourish your emotions by doing things for yourself that you enjoy (i.e.
walking,
reading, gardening, yoga or similar activities).
Supplement with vitamins, minerals and herbs to hasten improvement.
Finally, enquire as to who and what may be of further assistance to you
in
regaining balance like your healthcare professional.
Find out more about menopause and A.Vogel Menopause!
