Perimenopause is a natural transition in a woman’s life that brings hormonal fluctuations, including the common occurrence of hot flashes. These sudden surges of heat can disrupt daily life and affect overall well-being. While there is no one-size-fits-all solution, Ayurveda and Traditional Chinese Medicine (TCM) offer valuable insights into managing hot flashes through dietary choices.
In this article, we will explore the principles of Ayurveda and TCM, and how specific foods can help alleviate hot flashes during perimenopause.
Understanding Hot Flashes
Hot flashes are characterized by sudden waves of heat that affect the face, neck, and chest, accompanied by sweating, flushing, and sometimes heart palpitations. These episodes can be triggered by hormonal imbalances and external factors such as stress, caffeine, and spicy foods.
Why do you experience hot flashes? Not only this hormone is involved, but Oestrogen may plays a role in your hot flashes episode. Oestrogen, a hormone that regulates various bodily functions and contributes to the development of sexual characteristics (such as breasts and hips), also plays a role in fertility and pregnancy for women. As you age, Oestrogen levels fluctuate, resulting in an inconsistent blood flow pattern. These fluctuations can cause blood vessels to constrict or dilate, leading to surges of blood. Additionally, Oestrogen’s role in regulating body temperature contributes to the sensation of heat experienced during what is called vasomotor symptoms.
Ayurvedic Perspective on Hot Flashes
Ayurveda, a holistic healing system, views hot flashes as a result of imbalances in the body’s doshas (in a nutshell, energy patterns that flow around our bodies), particularly an excess in Pitta dosha. The intention is to cool and balance Pitta energy to reduce the intensity and frequency of hot flashes.
Cooling Foods in Ayurveda
- Sweet and Bitter Tastes: Incorporate foods such as sweet fruits, vegetables, and grains, as well as bitter greens like kale and arugula.
- Cooling Herbs and Spices: Use cooling herbs and spices like coriander, fennel, mint, and cilantro in your meals. You can also drink a CCF Tea (cumin, coriander and fennel seeds) throughout the day
- Hydration: Stay hydrated with water at room temperature throughout the day.
I also enjoy refreshing drinks such as pomegranate juice, fresh lime, or peppermint tea. I like to infuse water with slices of watermelon and fresh lime or with fresh lemon and peppermint leaves, during the hot (internal or external) season.
I also like refreshing drinks such as pomegranate juice, fresh lime, or peppermint tea. During the summer, I prefer to create a simple infused water by adding fresh lime slices and peppermint leaves to a pitcher of water. Allowing the mixture to infuse overnight enhances the flavors, making it a delightful beverage to sip on the following day. These drinks not only provide a cooling effect but also cleanse the blood of natural toxins and excess heat.
Pitta-Pacifying Foods
- Coconut water: Enjoy fresh coconut water or incorporate it into smoothies.
- Aloe Vera: Include aloe vera gel in juices or smoothies for its cooling properties.
- Cucumber: Consume cucumber slices or add them to salads (or water) for their cooling effect.
TCM Approach to Hot Flashes
Traditional Chinese Medicine (TCM) focuses on restoring balance and harmony in the body. TCM views hot flashes as an imbalance between Yin and Yang energies. According to TCM, hot flashes are usually caused by a weakness in the kidneys known as yin deficiency leading to excessive heat. You may also experience frequent awakenings during the night, particularly around 3:00-4:00 a.m., light and fragmented sleep, irritability, memory difficulties, dry eyes, and mood swings….
Yin-Nourishing Foods in TCM
- Vegetables: Cooked, dark green veggies (spinach, kale), cucumber (known for its cooling properties, cucumber helps nourish Yin and reduce heat in the body), Bok choy, Cabbage, Cauliflower, Carrots, Radish, Romaine lettuce, Zucchini…
- Fruits: Apples, bananas, coconut, mango, pears, watermelon… Refreshing and hydrating, watermelon helps cool the body and replenish fluids.
- Legumes: Black beans, mung beans…
- Nuts and seeds: Black sesame, almonds, walnuts, pumpkin seeds…
- Healthy fats: Olive, flax or almond oils, sardines, mackerel…
- Seaweed: Rich in minerals and cooling properties, seaweed is beneficial for Yin nourishment.
Heat-Clearing Herbs in TCM
In Traditional Chinese Medicine (TCM), there are specific heat-clearing herbs that are often recommended to help alleviate hot flashes during perimenopause: Evening Primrose Oil, Black Cohosh (Actaea racemosa, Cimicifuga racemosa), and Dong Quai (Angelica sinensis).
Evening Primrose Oil is known for its potential hormone-balancing properties. Black Cohosh is recognized for its ability to relieve menopausal symptoms, including hot flashes. Dong Quai, often referred to as the “female ginseng,” is believed to regulate hormone levels and have a cooling effect on the body, offering relief from hot flashes.
In Traditional Chinese Medicine, herbs are commonly used in specific combinations to create customized formulas that address the unique needs of individuals, rather than using herbs individually.
Important Notes: Dong quai should not be used by women with fibroids or blood-clotting problems, or by women taking drugs that affect clotting, at risk of hormone-related cancers, chronic diarrhea, heavy menstrual bleeding…
Herbs and supplements may have potential side effects and contraindications. The quality and preparation of these herbal products can also vary, affecting their efficacy and safety. It is advisable to consult a qualified herbalist or TCM practitioner, for personalized advice and guidance with recommendations tailored to your needs.
Recommended Foods for Hot Flashes
As women enter the golden age of perimenopause, maintaining a healthy diet becomes increasingly important. The Mediterranean diet is renowned for its numerous health benefits, and its potential to help control hot flashes while providing nourishment and promoting overall well-being.
I personally like this approach because it is quite convenient without having to change all the family habits or prepare special meals for ourselves. And it is not only beneficial for women going through perimenopause but also suitable for the entire family.
Fruits and Vegetables
Studies found that a switch to a more veggie-filled diet helped with weight loss for menopausal women and in turn, relieved symptoms of hot flashes. While more research is needed, a switch to a more plant-based diet is a healthy step regardless.
- Citrus Fruits: Oranges, grapefruits, and lemons are cooling and rich in vitamin C.
- Leafy Greens: Try incorporating more healthy greens into your diet like Broccoli. Spinach. Kale. Brussels sprouts. Zucchini. Asparagus. They have cooling and nutrient-rich properties.
- Berries: Enjoy berries like strawberries, blueberries, and raspberries for their antioxidant benefits.
Healthy Fats and Omega-3 Rich Foods:
While including more green to your diet is crucial, working in healthy fats is just as important.
- Avocado: High in healthy fats, avocados help support hormonal balance.
- Seeds: Flaxseeds, Chia seeds, Hemp seeds.
- Small Fatty Fish are rich in omega-3 fatty acids and beneficial for hormonal health. Try Sardines and Anchovies.
Mindful Eating and Balanced Meals
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- Eat Regularly: Maintain consistent meal times to support hormonal balance.
- Chew Thoroughly: Practice mindful eating and chew your food thoroughly to aid digestion.
- Balanced Meals: Create balanced meals with a combination of carbohydrates, proteins, and healthy fats.
Try Eating Only When The Sun Is Up
This helps normalize blood flow, as fiber helps stabilize everything.
Hot Flash Triggers
Hot flashes can be triggered by various factors, including lifestyle and dietary choices. By identifying and avoiding these triggers, you can gain better control over your symptoms and improve your overall well-being.
Foods to Limit or Avoid for Hot Flash Relief
Limiting certain things from your diet can be as beneficial as adding things. When it comes to hot flashes, certain foods can make the symptom worse.
Here are a couple of foods to limit or to try to avoid when trying to manage your hot flashes:
Coffee
A study found that caffeine intake is associated with more bothersome hot flashes. The caffeine in coffee can also elevate your heart rate and cause dehydration, which may intensify those feelings. You can always have decaf if you’re craving it, and green tea (in moderation) to help prevent caffeine withdrawal. Try cutting it down to one or fewer drinks a day, preferably early in the morning and before noon.
Alcohol
A glass of wine now and then won’t impact your symptoms too much. But you may start to feel the heat after drinking alcohol. Sleep disturbance may also occur. One study showed that alcohol increased the severity of hot flashes (it made them more intense) in menopausal women.
Processed sugars and fats
Symptoms of hot flashes in menopausal women have been linked to high blood pressure. Eating processed food tends to heighten your blood pressure, so you may see an increase in your symptoms of hot flashes. Try limiting your intake on ultra–processed foods like baked goods, sugary beverages, fast foods, fried foods, butter and margarine.
Spicy foods
Avoiding spicy foods is a common recommendation for women going through menopause. It looks like common sense but there is limited evidence to support this. The best is to watch your sensation and reaction to spicy foods and try to see if your hot flashes symptoms improve when you limit or. avoid hot spices.
When dealing with hot flashes, it’s important to listen to your body and know what foods may be triggering you. There are also certain lifestyle adjustments that can help you find relief from your symptoms.
Lifestyle Tips to Support Hot Flash Relief
Stress Management Techniques
Well… Stress is not to be overrated when it comes to women’s health, particularly during the perimenopause stage.
Hot flashes are a signal to take rest and relax as your sympathetic nervous system is in an elevated state.
Our nervous system operates on a delicate equilibrium between the stress-oriented sympathetic nervous system and the relaxation-oriented parasympathetic nervous system. These two branches work in opposition yet in harmony.
According to Ayurveda, menopause often manifests as a (low ojas and) heightened sympathetic nervous system response, with increased cortisol levels, blood pressure, and heart rate. This state of stress triggers elevated pitta throughout the body, poised to confront any perceived threat.
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- Yoga: Practice yoga poses to reduce stress levels like forward fold poses, yin or restorative yoga using props and bolsters, or yoga nidra.
- Breathing Exercises: Deep breathing exercises can help calm the mind and body. I prefer to keep it simple by doubling the length of the exhale compared to the inhale.
- Mindfulness Practices: Engage in mindfulness activities to cultivate inner peace and reduce stress. It can be as simple as taking a walk in nature and immersing yourself in the present moment. The gentle rustling of leaves, the chirping of birds, and the fresh air can have a calming effect on your mind and body. Allow yourself to fully experience the beauty and tranquility of nature, letting go of any worries or distractions. Embrace the serenity and let it wash away the stresses of the day.
Regular Exercise and Movement
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- Yoga poses (asanas): Certain yoga poses, like forward folds and restorative poses, have a cooling effect and can help support a healthy hormonal balance.
- Cardiovascular Exercises: Engage in aerobic exercises like brisk walking or swimming to improve circulation. These exercises also stimulate the release of endorphins, which can help reduce hot flashes and improve mood. Yes, Endorphins also regulate body temperature.
- Strength Training: Include strength training exercises to support bone health and overall well-being. Not only does strength training help increase muscle strength and tone, but it also provides a metabolic boost. By engaging in exercises like weightlifting, resistance band workouts, or bodyweight exercises, you can build lean muscle mass, improve bone density, and rev up your metabolism. Remember to start gently with proper form and gradually increase the intensity to maximize the benefits of strength training for your body and health.
Maintaining a healthy weight is important. Excess weight can act as an insulating layer, leading to increased body heat. However, it’s essential to be cautious. If you are already underweight, further weight loss can put additional stress on the body.
I enjoy incorporating light weights and gentle jumps into my morning routine before practicing a smooth yoga flow sequence, pranayama (breathing exercice) and meditation.
I don’t currently experience perimenopausal symptoms or hot flashes, but I enjoy incorporating light weights and gentle jumps into my morning routine before practicing a gentle yoga sequence and meditation. This combination helps me maintain a balance between yin and yang energies and serves as a preventive routine to promote overall health and well-being. And eventually, facilitate and help me transition more smoothly and gracefully into the golden age as I embrace the natural changes that come with time.
Adequate Sleep and Rest
Nighttime hot flashes often come with unexpected awakenings. Research suggests that you may actually wake up just before a hot flash occurs due to changes in the brain that precede the event.
Exercise during the Day
Engaging in regular physical activity during the day can help promote better sleep at night. Make time for exercise and incorporate activities that you enjoy into your daily routine.
Expose Yourself to Natural Daylight
Getting exposure to natural daylight, especially in the morning, can help regulate your body’s internal clock and improve sleep quality. Spend time outdoors or near windows during the day to soak in natural light.
Establish a Sleep Routine
Create a relaxing bedtime routine to signal your body that it’s time to wind down and prepare for sleep. This can be things you enjoy like reading a book, placing your legs up against a wall (which can have a cooling and relaxing effect, as well as help soothe heavy legs) or practicing relaxation techniques such as deep breathing, yoga nidra or meditation.
Soothing Sleep Environment
Ensure that your bedroom is cool, dark, and quiet, and remove any potential distractions that may disrupt your sleep.
Prefer Reading a Book Instead of Screens Before Bedtime
Avoid using screens, such as TV, smartphones, tablets, or computers, before bedtime. The blue light emitted by these devices can interfere with your sleep-wake cycle. Instead, opt for reading a book or engaging in other screen-free activities to help you relax and prepare for sleep.
While managing hot flashes during perimenopause may be challenging, incorporating Ayurvedic and TCM principles into your diet and lifestyle can provide significant relief.
Emphasize cooling and nourishing foods, maintain a balanced approach, and adopt stress-reducing techniques to support overall well-being.
Remember, it is essential to listen to your body’s unique needs and consult with healthcare professionals or experienced practitioners for personalized guidance.
Embrace this transitional phase as an opportunity for self-care and self-discovery.
If you’re interested in a personalized coaching program to find holistic relief during perimenopause and navigate the transition into menopause more gracefully, or if you’d like to organize a menopause awareness workshop at your workplace, please contact me for an initial discussion about how I can best support you.
Contact: Aurélie Maire – E-mail
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