Hot flashes—an uncomfortable and unwelcome symptom of menopause that manifests in more than two-thirds of mature women. This sudden surge of intense heat can leave you sweaty, irritated, and wishing you had a portable walk-in fridge! While many women accept them as part of the natural process of menopause, you don’t have to just sit back and suffer, Superwoman. You can take charge of your health to lessen the negative symptoms of menopause—including hot flashes.
What are Hot Flashes?
Hot flashes bring about an uncomfortable feeling of heat that bubbles uncontrollably up your arms, neck, and face. When your body experiences a rapid increase in temperature, it immediately instructs its systems to initiate a cool-down sequence. This causes your body to break out in redness and an unpleasant sweat. Not only are hot flashes marked by this rapid temperature swing, but they also bring on a spike in heart rate. For some women, this means a wave of anxiety that will ruin even the most cheerful day.
Hot flashes can happen at any time of the day or night. They can interrupt a meeting at work or a nice dinner out. “Night sweats” can even wake you up from a restful sleep. Since hot flashes can intrude upon your life for an average of seven to ten years, it’s important that you understand some of the main causes. And, more importantly, learn easy, all-natural remedies you can use to stop those pesky hot flashes in their tracks!
How Can You Minimize the Severity of Hot Flashes?
Although doctors do not fully understand what triggers a hot flash, there are certain things you can avoid to reduce the severity. We encourage all mature women to invest in their health and explore the 3 core principles of The JOC Method: Fitness, Nutrition, and Mindfulness.
Here are some quick tips for getting back to your best self while dealing with hot flashes:
- Adopt mindful practices to minimize stress
- Reduce your caffeine and alcohol intake
- Scale back on spicy foods in your daily menu
- Wear loose, airy, and comfortable clothing
- Maintain a comfortable temperature in your home or office
- Eliminate smoking from your lifestyle
These six tips are an excellent starting point to reverse the negative effects of hot flashes on your life. But you can also change your lifestyle long-term, focusing on making the most of your exercise, diet, and supplement regimens.
How JOC Superwomen Nix Hot Flashes
Our Body Academy Superwomen report that through nutrition and transformational movement, they have lessened or completely eliminated their hot flashes. Here’s how they did it!
1. Add Resistance Training To Your Workouts
Exercise is one of the most well-known remedies for hot flashes and other symptoms of menopause. A recent study revealed a new fitness strategy in the fight against hot flashes—resistance training that steadily progresses to heavier loads. Researchers split 58 women into two control groups. A control group maintained their current physical activity without any changes. The second group committed to a 15-week resistance-training program, working out three days per week.
The first few weeks consisted of eight exercises incorporating lightweights. The exercises included six using a resistance machine and two using straight bodyweight. After the first three weeks, the weights grew progressively heavier.
The results were shocking! Hot flashes halved amongst the women in the resistance training group. Conversely, the control group experienced no changes to their hot flash frequency. Researchers are not sure exactly why this occurred but cite endorphins and body temperature maintenance as potential factors. Either way, resistance training with progressive weight loads are a powerful way to alleviate the debilitating effects of hot flashes. Bonus: this transformational movement is also great for preserving bone density!
2. Incorporate a Soy Isoflavones Supplement
For severe cases, physicians recommend Hormone Replacement Therapy as a remedy for hot flashes. However, these treatments are not for everyone and often lead to a host of potentially dangerous side effects. Researchers have curiously plied the benefits of supplements to find an effective remedy for hot flashes without the detrimental downsides.
Soy isoflavones have emerged to the forefront as a leading supplement for potentially easing the threat of hot flashes. These plant-based compounds mimic many of the characteristics of your body’s decreasing estrogen levels, compensating for the dramatic loss of the hormone women can experience during menopause. Researchers suggest that soy may also help with other common effects of aging. Some believe it can reduce the risk of heart disease and strengthen bones. Plus, these supplements can be low-sugar, high-protein, and taste phenomenal if you enjoy them in shake form! Yum!
3. Eat the Mediterranean Nutrition Way
Our diet fuels our bodies—what will you feed yours? Some foods energize our systems for a long day of fulfilling activity, while others can make us feel like sitting on the couch for an entire weekend. The same rules apply for menopause—one of the most powerful remedies for hot flashes lies in the foods you choose to eat.
Natural, organic, and unprocessed foods pave the way for a healthy menopause lifestyle. Known as Mediterranean nutrition, this way of eating revolves around a bounty of green, fresh foods. Fruits, vegetables, seeds, and legumes are a cornerstone of Mediterranean eating.
Our customized, science-backed meal plans here at The Body Academy revolve around these rich nutritional choices, packed with fulfilling, healthy fats like avocados and olive oil. What word is obviously missing from this equation? Sugar. While that sweat is fine in moderation, it’s been linked to some majorly negative health outcomes.
Recent studies reveal that diets high in sugar are a poor choice for women going through menopause, while diets rich in Mediterranean-style ingredients contribute to a significant decrease in menopausal symptoms. Fill your shopping basket with organic foods like leafy greens, melons, olives, and garlic, while leaving sugars, dairy products, red meat, and other processed foods on the shelf.
Hot flashes can drain your body of energy and prevent you from living the life you want to live. To reach your full Superwoman potential and ditch the negative symptoms of menopause, you’ll have to invest in YOU and make long-term changes for your health. By tweaking your fitness habits, adjusting your nutrition, and exploring supplements like soy isoflavones, you can harness the power of these remedies for hot flashes and become the champion of your own menopause journey!
Need that extra push toward achieving your fitness goals? Sign up for The Body Academy today and become a JOC Superwoman through the proven principles of The JOC Method! Your best self is waiting…will you come through for her?
