Hot under the Collar

You are in a room or a restaurant and suddenly, without warning, you start feeling uncomfortable as your body temperature rises and you feel as if everyone around you knows it too! Hot flushes must be one of the most common and most troublesome symptoms of the menopause. The good news is hardly anyone around you notices and even better news is the fact that there are many ways to keep your cool.

From the foods you eat to the clothes you wear, here are some hints and tips.

Eat foods that fight hot flushes. Include flaxseed, sage, beans and pulses, miso and tamari and mushrooms in your diet.
Add soya to your diet. Through science we know that women who eat soya, unprocessed food, fruit and vegetables, experience less hot flushes.
Herbal remedies – try red clover, black cohosh and ginseng.
Avoid the triggers – Coffee, alcohol and spicy foods are a few of the foods that can make your hot flushes much worse.
Eat a balanced diet – Low-GI carbohydrates help prevent the dips that can trigger a hot flush. Include whole grain foods like bread and pasta, sweet potatoes, brown rice, beans and pulses, oats and lentils.
Keep yourself cool – wear loose layers of light cotton or silk, the same applies to bed linen, layers work best. Choosing the right fabrics can make a huge difference to how you feel. Consider having a fan in your bedroom and always drink plenty of water.
Herbal teas are a wonderful addition to your daily routine. Add sage leaf to a cup of boiling water for 5 to 10 minutes.
Increase your intake of Omega-3 which is known to decrease the frequency of hot flushes and night sweats.
Shatavari – a great way to stabilise your hormones, take as a supplement or drink as a tea.
Cruciferous vegetables – to include cauliflower, broccoli, cabbage, and brussels sprouts. These foods are very beneficial in that they support the excretion of used hormones which means they help to keep your hormone levels in check. Balancing hormones is vital during menopause.
Eat foods rich in phytoestrogens. Plant based foods are powerful when it comes to supporting your hormones. So pile your plate high with fruits, vegetables, legumes, nuts, seeds and beans.

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