Hot flashes are considered to be the hallmark of Menopause. They are the most common Perimenopausal symptoms in our culture, occurring in about 70 to 85 percent of all western perimenopausal women. The symptoms can range from mild to severe, often beginning with a sudden sensation of warmth that radiates over the face, scalp and chest which can then become intense heat. The hot flash is usually followed by a flush consisting of redness, perspiration, increased heart rate and/or nausea and then finally by a feeling of being chilled.  Hot flashes relief is most welcome after such a session.

Hot flashes are triggered by the erratic changes in the levels of estrogen and   progesterone during Perimenopause. Both estrogen and progesterone have a direct effect on the hypothalamus, the part of the brain responsible for controlling appetite, sleep cycles, sex hormones and body temperature.  The changing levels of estrogen and progesterone trigger a brief but sudden downward adjustment in the body’s internal temperature setting. The body manifests this release of excess heat as a hot flash which often starts just before a menstrual period and becomes most frequent and severe once the periods actually stop. Natural hot flashes relief occurs with time, usually by disappearing a year or two after menopause.

We don’t fully understand the exact mechanism that triggers hot flashes.   Fluctuating hormones, lifestyle and medications all influence their intensity and frequency. The incidence is less common in non-western countries such as Japan, Hong Kong, Pakistan and Mexico. In Japan, 10% or less of menopausal women experience hot flashes due to their high-fibre, low-fat and high dietary intake of soy products. 

The medical profession often approaches menopause as an illness to be treated with hormone replacement therapy (HRT) instead of a natural process in which diet and lifestyle changes may reduce symptoms.

For hot flashes relief consume foods that are high in phytoestrogens containing soy such as  tofu, tempeh, miso, soy milk and whole soybeans which are plant hormones with weak estrogen like effects.  Other foods specifically indicated for hot flashes relief include flaxseed and high-lignin flaxseed oil, fennel, celery and parsley.  Both flaxseed and flaxseed oil are rich in lignins which help normalize estrogen levels.  Fennel, celery, parsley and all legumes are excellent sources of phytoestrogens.  Conversely, eating a high-fat, low-fibre diet increases symptoms. Foods high in sugars, refined carbohydrates, caffeine containing beverages, spicy foods, and alcohol all trigger hot flashes.

Exercise at least 30 minutes per day. You can walk or jog or take an aerobics class.  Exercise increases the release of opiates.  While exercising is essential, it is also beneficial to avoid exercise within three hours of going to bed as this will help prevent night sweats.

Take 400-800 IU of Vitamin E daily which significantly reduces the occurrence and frequency of hot flashes. Also Vitamin E strengthens the immune system and protects the heart.

Black cohosh (20-60 mg three times daily) can provide effective relief for symptoms of menopause headache, heart palpitations and anxiety.  Hot flashes relief occurs within 8 weeks of starting therapy.

Tags: Black Cohosh, Estrogen, hormone replacement therapy, hot flashes, Hot Flashes Relief, Menopause, menstrual period, Perimenopause, Progesterone, Vitamin E

As we become more knowledgeable about what we should and should not put into our bodies, we are choosing more natural ingredients. Natural substances are generally preferred over chemical ones and are also perceived as healthy.  This increasing demand for natural ingredients and improving health is also attracting attention to the “super-foods”. The so called super-fruits, such as grapes and pomegranates deliver an effective range of beneficial compounds, including vitamins, fatty acids, minerals and antioxidants.  Berries are now grouped in this category called “super-foods,” as they are naturally rich sources of antioxidants, vitamins, minerals and fiber.  The novel super-food; acai berry fruit from Central and South America has had tremendous attention ever since it was featured on the Oprah Winfrey show.

As a food source the acai berry fruit has great nutritional value while it also has valuable medicinal properties; mainly as an anti-inflammatory and antioxidant. A study reported in The Journal of Agricultural and Food Chemistry found the acai berry fruit to be a potential cyclooxygenase COX-1 and COX-2 inhibitor, accounting for its anti-inflammatory properties much like the pharmaceutical COX-2 inhibitors Vioxx, Celebrex, Bextra and NSAIDS Naprosyn and Advil. Chronic inflammation is a major factor in debilitating diseases and persistent inflammation is frequently linked with cardiovascular disease, cancer, diabetes, aging and autoimmune diseases such as asthma, lupus, arthritis.

Collective research has shown that the antioxidant activity of the acai berry fruit may help prevent diseases such as cancer and heart disease. It’s powerful antioxidants, known as anthocyanins, help the body defend itself against stressful life situations. Acai berries are also rich in omega 6 and 9 fatty acids, which help increase your metabolic rate and can help lower your cholesterol levels.

The acai berry fruit has been reported to be a great weight loss aid. Very limited research has been done on the weight loss properties of the acai berry fruit, therefore, these claims come mainly from testimonials and are not research based. Side effects have been reported from taking acai berry supplements, in particular, it can sometimes make you visit the bathroom more often than usual, and some people have reported abdominal discomfort, in particular bloating and cramping.

Acai Palm is a member of Euterpe genus (Euterpe oleracea) growing in swamps and floodplains of South and Central America. The acai berry fruit is a small grape-sized berry of which only 10% is fruit, the other 90% is made up of the seed or pit. The fruits grow in panicles (almost 700 – 900 fruits). Acai berries are harvested  by the thousands and put through a process that separates the pulp from the seed to produce a thick, edible puree which is then frozen.

Due to the fact that acai berry fruit has a high fat content, it rapidly deteriorates (within 24 hours) after collecting. Therefore it is not possible to buy fresh acai berry fruit outside the area where it is harvested. In order to keep the valuable nutrients of acai, it is necessary to freeze it after harvesting. If improperly processed the acai berry nutrients will be lost and the consumer will end up with an inferior product. So, as a consumer interested in buying an acai berry fruit supplement make sure you buy from a trustworthy company or brand.

Tags: acai berry fruit, Acai Palm, Anthocyanins, anti-inflammatory, antioxidants