Hot-Flashes

Natures Solution

Hot-Flashes ~ Ailments & Remedies

Remedy: Black Cohosh

Why it works:

Native Americans used the root of the black cohosh plant as a remedy for many women's ailments.

It is heralded today as one of the best alternatives to conventional hormone replacement therapy.

Science believes it is the herb's phytoestrogens that make it so effective at treating symptoms associated with menopause.

Phytoestrogens simulate estrogen, the hormone that declines rapidly during menopause.

How to use it:

The herb comes in many forms such as tablet, capsule or tincture.

Because each form has a different potency, follow the manufacturer's directions or speak with a knowledgeable herbalist or health care practitioner to find the right dosage for you.

What to watch out for:

There are no conclusive studies on exactly why black cohosh works.

NOTE *** Pregnant women should not take this herb.

When taken in amounts larger than the recommended dosage, reported side effects include impaired circulation, dizziness, nausea and headache.

Other remedies to consider:

Remedy: Soy

Why it works:

Soy contains isoflavones, which are another form of phytoestrogen.

How to use it:

Get your soy from food sources, as there is some controversy over the safety of taking megadoses of soy in tablet or capsule form.

The best sources of isoflavones are soy milk, tofu and soybeans.

Remedy: Progesterone

Why it works:

Progesterone is the other female sex hormone that fluctuates during menopause.

Taking a natural progesterone supplement can help balance your hormone levels and reduce symptoms such as hot-flashes.

How to use it:

Use a natural progesterone cream.

Follow the manufacturer's directions on dosage, frequency and where to apply the cream.

What to watch out for:

NOTE *** Women with breast cancer should not take progesterone.

Taking too much can cause headaches and fluid retention.

Remedy: Flaxseed Oil

Why it works:

The essential fatty acids found in flaxseed oil can help stabilize and balance your hormone levels.

How to use it:

Take up to one tablespoon of flaxseed oil a day.

You can mix it with unsweetened fruit juice, stir it into yogurt or oatmeal, or drizzle it over pasta or salads.

The best oil will be cold expeller pressed, as heat can damage the oil, and will need to be refrigerated to keep it from going rancid.

Carry Peppermint

Try putting five drops of peppermint oil and a little water into a spray bottle.

When hot-flashes strike, spray a little on your neck, chest or forehead.

The spray will evaporate and the peppermint oil will provide a soothing, cooling effect (and make you smell fresh).

Prescription and over-the-counter remedies may help hot-flashes, but there’s also mounting evidence that one simple change could reduce the intensity or frequency of hot-flashes: your diet.

A pair of large studies found that eating certain foods, and cutting back on others, helps some women beat the heat.

For example, menopausal women who ate either Mediterranean-style meals or a diet high in fruit were about 20% less likely to report having hot-flashes and night sweats, according to a 2013 Australian study published in the American Journal of Clinical Nutrition.

Those women with diets high in fat and sugar were 23% more likely to have the symptoms, according to the researchers, who tracked 6,000 participants, ages 50 to 55, over 9 years.

The Mediterranean diet featured these foods in particular:

Salad greens

Peppers

Mushrooms

Pasta

Garlic

Red wine

And the beneficial fruits included the following:

Strawberries

Pineapple

Melon

Apricots

Mango

Another study, which examined data from more than 17,000 postmenopausal women between 50 and 79, found similar results.

Reducing fat and increasing fruit, vegetable and fiber intake helped participants ease or eliminate hot-flashes and night sweats, especially if they lost weight, according to 2012 research by Kaiser Permanente in Oakland, Calif., published in Menopause.

Researchers don’t know why these foods were helpful, but the authors of the Australian study speculated that low-fat, high-fiber diets might help stabilize estrogen levels or control blood sugar, both of which can be factors in hot-flashes.

The dietary changes may also have made women feel better by giving them a greater sense of control over their health, the Kaiser Permanente scientists suggested.

Every woman is different, and there’s no guarantee that changing what you eat will relieve your menopausal symptoms.

But if you’ve been waiting for a reason to improve your diet, this could be the motivation you’re looking for.

Moroccan Vegetable Soup (Chorba)

Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.

Serves: 6

Preparation time: 35 minutes

Ingredients:

2 Tbs. extra-virgin olive oil

1 med. onion, finely diced

2 tsp. ground turmeric

1 lb. beef stew meat (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes

6 c. reduced-sodium beef broth or water

1 14-oz. can diced tomatoes

2 small turnips, peeled and diced

2 carrots, diced

2 stalks celery, leaves included, thinly sliced

Pinch of saffron threads

12 sprigs flat-leaf parsley, plus more leaves for garnish

8 sprigs fresh cilantro, plus more leaves for garnish

1 large zucchini, peeled and cut into 1/4-inch dice

2 oz. angel hair pasta (capellini), broken into small pieces (about 1/2 c.), or orzo, preferably whole-wheat

1-2 tsp. salt

1/2 tsp. freshly ground pepper

Preparation;

1. Heat oil in a Dutch oven over medium-high heat.

Add onion and turmeric; stir to coat.

Add meat and cook, stirring occasionally, until the onion is tender, 4-5 minutes.

Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron.

Tie parsley and cilantro sprigs together with kitchen string and add to the pot.

Bring the soup to a boil.

Cover and reduce to a simmer.

Cook until the meat is tender, 45-50 minutes.

2. Stir in zucchini and cook, covered, until soft, 8-10 minutes.

Add pasta and cook until soft, 4-10 minutes, depending on the type of pasta.

Discard the parsley and cilantro sprigs.

Season with salt (start with 1 tsp. if you’re using beef broth; add more if you’re using water) and pepper.

Serve sprinkled with parsley and/or cilantro leaves, if desired.

Nutrition Facts Per Serving:

260 calories

10 g. fat (2 g. saturated, 6 g. monounsaturated)

32 mg. cholesterol

19 g. carbohydrate

23 g. protein

4 g. fiber

615 mg. sodium

697 mg. potassium

Nutrition Bonus: vitamin-A (80% Daily Value), vitamin-C (35% DV), zinc (26% DV), potassium (20% DV), iron (15% DV)

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