Hot Stuff
Menopause. Hot Flashes.
Yup, we are going there. This is a number one question I get when we are talking “middle age”. Menopause is very different for everyone. Some people have hardly any issues, others have all the symptoms and everything in between.
I will give you my best PRACTICAL advice. I am not a doctor, nor do I play one on television but I am a bit of a subject matter expert on it as I am officially on the other side of the menopause game according to my lab work and my doc.
I started peri-menopause at 46 and had the perfect storm of my thyroid ducking out of the picture and menopause starting at the same time. Yay me! For me it was tough figuring out which were Hashimoto’s symptoms and which were menopausal symptoms, but for the sake of brevity, this article we’ll just stick with the hot flashes. I also want to save you the time and energy that it took me to weather some serious symptoms while wondering if I was a) a hypochondriac and b) going crazy. I wasn’t so let's dial some things in for you to take to your doc and experiment with.
NUTRITION
I found dialing in nutrition to be MOST helpful. If you need a reason to get yourself in better condition - menopause is it. The more healthy you are going into menopause the more likely you will have an easier menopause. (This is not just my opinion, It’s science, but I’m giving you practical advice from my life, my studies, and common sense)
Right now is the time to eat more veggies, drink more water and move, move, move. Good fuel will help all your systems operate well. My cousin swears that 2 weeks after she cuts out sugar her hot flashes disappear. I can also attest to sugar upping my anxiety and my hot flashes. Sugar is something that should be used sparingly if at all. I find that filling my plate with veggies, having a palm sized portion of protein and more fat than you might think is proper on my plate helps me feel my best.
As Michael Pollan says, everything he's learned about food and health can be summed up in seven words: "Eat food, not too much, mostly plants.
I think everyone should do one Whole30 once in their life to see what foods fuel them best. You can do Whole30 for free, or (shameless plug) you can hire me to do a one on one or join one of my Whole30 groups. I have had good success with eating earlier in the day and making sure that my last meal is my smallest and done 4 hours before bed time works well for me. You’ll want to experiment with those items.
Then we can get you on a program to take you through your next year, learning to incorporate small habits in weekly chunks, cultivating knowledge and implementing health in easy ways.
SUPPLEMENTATION
I have used Maca with great success. I use Femmenessence (see resources for the one right for you) exclusively now. I have used other maca products in the past and they haven’t worked as well as Femmenessence. I know that brand is standardized and has more stringent protocols than some and it works for me.
Other things that are good for hot flashes are Black Cohosh, Dong Quai, Evening Primrose Oil and Kava. I have used some of these but personally not gotten the results that the Femmenessence did. But you may want to try them. I do use Kava on a weekly basis as a tea. I also use DIM Detox.(see resources)
PROGESTERONE
My first doctor said to do progesterone cream when I was first starting with all the symptoms. It didn’t help. Much later, I was prescribed 200mg of Progesterone and it did help. Talking with a friend she had the exact opposite happen. The cream worked wonders for her and the prescription didn’t, so play around with that.
LABS
Do not do any of this without help from your health team. You’ll need labs every 4-6 months if hormones are prescribed. Make sure that you are notating what works and what doesn’t because it will change A LOT. Do your own research but have health professionals that know what you are doing and that you are in touch with. I highly recommend Dr. Rick Hendrickson if you don’t have someone you can trust. (See Resources)
IN CONCLUSION
There are a lot more items to research, and this just grazes the tip of the iceberg. You’ll need to become an expert on yourself. No one knows you like you do. This is an indicator of a different stage of life that can be the most fulfilling one you have ever lived.
Go Get ‘em Tiger.
RESOURCES:
Femmenessence maca supplement. I like this one because it is standardized. Menopause (hot flashes) Post Menopause
Best Podcasts on Breaking Sugar Habits
Kava tea - A Cup of Sunshine
Meet Dr. Rick at Kestrel Wellness
You can do Whole30 for free, or (shameless plug) you can hire me to do a one on one or join one of my Whole30 groups.