of menopause

There are many symptoms to menopause, but menopause hot flashes are probably the most well known. During menopause, the body is producing less progesterone and less estrogen. This results in the body getting mixed signals about its internal temperature, causing the brain to become confused. This, in turn, results in the blood vessels swelling and contracting unpredictably. When this happens, hot flashes and cold sweats are the results.

Menopause hot flashes can be heightened as a result of the increased blood flow within the body that comes from the changing hormones. Because of this, some women experience a plethora of associated symptoms. Headaches, weakness, dizziness, sweats and general exhaustion are all related to menopause and hot flashes.

Some women "flush" when they experience hot flashes. Flush is described as a reddish tone of the skin, which occurs because of the blood flow. Along with flushing, women also experience an increased heart rate and blood flow near the skin level. This results in the body’s temperature rising and falling by a number of degrees, causing very sudden and often frightening changes in the body’s core temperature. This is the body’s way of correcting its own imbalance and a "chill" is often felt after a hot flash because of the rapid change in temperature.

Hot flashes are typically more common during hot weather, as the temperatures that naturally occur are augmented by the body’s internal temperature. Most menopause hot flashes last around two or three minutes, but some can last up to half an hour or more. Most menopause symptoms are more constant feelings and can be easier to predict, but menopause hot flashes come very suddenly and can leave just as soon.

Hot flashes are menopause symptoms that almost all menopause sufferers experience. Some say that the body’s increased temperature during hot flashes actually kills off harmful cells and bacteria in the body, but there is no medical finding to support those assertions. Instead, it appears that hot flashes are merely nature’s way of dealing with the change in hormones that come with menopause.

Menopause hot flashes occur all over the world in women from all walks of life. There is no known variable that makes some women experience more severe hot flashes than others. All women do experience hot flashes, however, and this creates a sort of common ground and can enable the exchange of more information about menopause to help women cope.

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You’re going about your business when you start feeling a bit warm, hmmm is it warm in here? Nope, no one else is stripping off their clothes and fanning themselves wildly. Guess it’s your own internal inferno causing you to feel like your burning from the inside out, another menopause hot flash, the number one complaint from perimenopausal women.

This classic symptom is thought to be triggered by a decrease in estrogen and an increase in follicle stimulating hormone. This in turn causes dilation of the blood vessels in your upper body allowing more blood to the surface and abra cadabra you feel the heat and become flush (red). This can last for a few minutes or hours but most hot flashes last 30 minutes or less. You can find relief. Different approaches work for different women. Here are my top 5 picks for hot flash relief.

1.)Relax – Yup I know, you’re a busy woman, who has time to relax anyway. But studies show that even 10 minutes of deep breathing exercises can help decrease the frequency and severity of hot flashes. They also show that at the onset of a hot flash a few minutes of deep breathing exercises can help avert the hot flash. Kind of gives new meaning to ‘heavy breathing’.

2.)Dress the Part - Almost goes without saying but dressing in layers and wearing natural fibers like cotton and linen can help. The point is when you’re heat is on you can do the strip down with some dignity. In the ‘heat of the moment’ your focus is on cooling down not what you’ll look like when it’s over. I know I’m not up for showing off what’s underneath my pretty exterior.

3.)Exercise - Sounds completely illogical I know, exercise gets you hot and sweaty and ditto for the hot flash but exercise improves circulation which in turn can help your body cool down more efficiently during a hot flash. Just think two birds with one stone get fit and fewer hot flashes.

4.)Watch What You Put in Your Mouth – No I’m not suggesting a diet. My thought is that they don’t work anyway. Many women do find that certain foods and beverages will trigger a hot flash. I suggest paying attention to what you were eating and/or drinking before a hot flash and watch for a pattern. The more common culprits are alcohol, caffeine, sugary foods, and spicy foods. Though not a food or beverage smoking is also a fairly common trigger.

5.)Flaxseed – I know you hear about the benefits of flaxseed from all over these days, but it really is extremely beneficial. Along with its many health benefits it can also help reduce hot flashes and ease other menopause symptoms. The common recommendation is 1 tablespoon of ground flaxseed each day. Be sure to give it some time though it can take up to two months for the full effect to be felt.

You can see the pattern here. The first line of defense boils down to taking care of yourself. Many women are so used to putting themselves last on the list that this is foreign to them. I want you to know that no, the world will not stop turning if you put yourself on the top of your ‘To Do’ List. Actually you may find you have a little more zing in your step and a bit more zip in your engine. That may help you tackle the other 823 things on the list and you’ll be a lot cooler!

By: Cathy Brennan

Article Directory: http://www.articledashboard.com Cathy Brennan, owner and lead coach of Pathways Coaching, is a Professional Coach specializing in Menopausal Women. She thrives on helping her clients maneuver through the menopause transition and design a life that they can’t wait to greet each morning. She has been a Professional Coach for 5 years and in the health and wellness field has 25 years experience as a Registered Nurse and Holistic Health Practitioner.She has had coach training at Coachville and is a member of the ICF and IAC. Cathy lives in rural Connecticut where she enjoys gardening, yoga, reading, and hiking. To contact her call 860-774-0006, e-mail coach@pathwayscoach.com, or go to www.pathwayscoach.com . For a free menopause assessment go to www.assessmentgenerator.com/H/cRcoachcmb1156881430.html

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They’ve been called ‘power surges’, ‘raging hormones’, or just good old-fashioned ‘hot flashes’.

Whatever you call them, if you’re a woman around the age of 50, you know they’re uncomfortable and sometimes even embarrassing. That sudden onset of heat and perspiration seems to radiate from your body at the most inconvenient and unexpected times.

Doctors estimate at least 85% of women in the United States experience hot flashes during menopause. Symptoms may vary in intensity but generally include:

• Intense heat coming from your upper body and face

• Profuse perspiration

• Blotchy red face, neck, and upper chest

• Increased heartbeat

• A cold sensation as the hot flash stops

You’re probably aware that for women, the amount of estrogen being produced by your body decreases as you age. Scientists theorize that this decrease in estrogen signals the temperature-regulating part of your brain that your body is too hot.

As a result, your brain sets a whole chain of events into motion by sending urgent messages to various places in your body. Your heart is told to pump faster, the blood vessels in your skin told to enlarge and release the heat, and your sweat glands are told to turn on the sweat to cool you down and turn down the temperature. The immediate message is: cool it down.

But there is a light at the furnace door: hot flashes don’t last forever. They will reduce in frequency and intensity over time and eventually stop altogether.

It’s helpful to be aware of some common triggers that will set off a hot flash and turn on a blazing ’super soaker’. Caffeine, chocolate, alcohol, and smoking are common hot flash igniters. Other culprits include spicy foods and hot weather.

In addition to avoiding some of these common triggers, here are several simple and natural ways to relieve the symptoms of hot flashes.

1. Fire Prevention. Start with turning your thermostat down. If family members or co-workers complain, try wearing lighter weight clothing made of 100% cotton. Cotton allows your body to breathe, letting the heat out and cooling you down faster.

Also keep some ice water nearby. If you start to feel that prickly sensation of a hot flash crawling up your face, take a drink of cool water. It’s also not a bad idea to keep a fan nearby, either.

2. Keep Your Cool. Research conducted on the brain indicates that stress is a major contributor to hot flashes. According to one recent study, stress causes the brain to release a chemical that stimulates the part of the brain regulating your temperature.

Health practitioners recommend daily stress reduction exercises such as meditation, yoga, massage, and breathing exercises. As a matter of fact, according to Sadja Greenwood, M.D., assistant clinical professor of gynecology at the University of California at San Francisco Medical Center, women who practice deep, slow, controlled breathing have fewer and less severe hot flashes than those who don’t.

3. Beat the Heat. Daily aerobic exercise will keep you ahead of your hot flashes — as well as keeping you healthy and fit. Regular 30-minute workouts release endorphins; hormones which tend to diminish in women as estrogen decreases.

Dr. Timothy Yeko, an assistant professor in the Department of Obstetrics and Gynecology at the University of South Florida suggests that an increase in endorphins helps to reduce the frequency of hot flashes and elevate good feelings. Just be careful not to exercise right before bed, because it could bring on a case of night sweats.

4. Extinguish the Burn with Foods and Supplements. Taking away some of the diet triggers such as caffeine, chocolate, and alcohol and adding soothing foods, vitamins, and herbs to your diet could help tame 3-alarm hot flashes.

Research has shown that eating foods made from soy products, such as soymilk, whole soybeans, tofu, and miso have reduced hot flashes and other menopausal symptoms greatly. Soy and other plants types contain isoflavones, an estrogen-like compound.

Adding Vitamin E has also been shown to help reduce hot flash frequency and severity. It can be found in wheat germ, wheat germ oil, safflower oil, whole-grain breads and cereals, peanuts, walnuts, filberts and almonds.

5. Ancient Heat Management Treatments. Herbs have been used for thousands of years to help treat a multitude of symptoms. Those recommended by many traditional as well as alternative health care practitioners for menopausal symptoms include dong quoi, ginseng, evening primrose oil, licorice root, black cohosh, sarsaparilla, spearmint, damiana, motherwort, chasteberry, red raspberry leaves, wild yams, fennel, and anise.

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Susan Lark, M.D., medical director of the PMS and Menopause Self-Help Center in Los Altos, California believes these special ‘women’s herbs’ have a weak regulating effect on estrogen and may help control hot flashes.

For most women ‘hot flashes’, ‘power surges’, or ‘raging hormones’ are simply a crazy part of the aging process and part of being a woman. There’s no doubt they are an annoying and frustrating part.

But, 10-15% of women have menopause symptoms severe enough to seek medical attention. By all means, consult your doctor if necessary. In fact, all women should consult their healthcare practitioner before making any drastic lifestyle changes. With a little action on your part, a natural approach to taming your hot flashes may be all you’ll need to get through them.

By:Article Directory: http://www.articledashboard.com The Samadhi Group Inc is dedicated to conscious and abundant living. Stop by TheSamadhiGroup.com today for your complimentary Scent of Samadhi sample.

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