Many women are intimately aware of how hot flashes can range from just slightly bothersome or trivial, to incredibly upsetting and distressing.
If you are a woman somewhere between the ages of 40-ish and 60-ish, you are likely dealing with vasomotor symptoms of peri/menopause. This is also probably the case if you are younger than 40 and have had a total hysterectomy, or you are in your 70s-80s and are going through chemotherapy for cancer treatment.
When hormone therapy is not desired—or perhaps is not safe in certain cases—there are a number of other approaches that can help. Treatment is different for every person, and sometimes multiple approaches are needed to get to a tolerable state.
Here are a few ideas to consider:
🌊 Behavior modification:
- Reduce drinking hot liquids (coffee, tea, hot water)
- Avoid drinking alcohol
- Minimize eating spicy foods
- Turn the hot water temp down in your shower
- Try not to wear tight clothes
- Work on your emotional response to stress (hah!)
🌊 Supplements & herbal remedies:
- Evening primrose oil (borage oil)
- Black cohosh
- Chinese herbs
- Teas
🌊 Prescription medications:
- Fezolinetant
- Gabapentin
- Venlafaxine
- Citalopram
🌊 Acupuncture
🌊 Cognitive Behavioral Therapy (CBT)
🌊 Mindfulness-based stress-reduction techniques
🌊 Hypnotherapy
And, if you want to try a great recipe, Miso Soup with Tofu, Green Onions & Seaweed is fast, easy and tasty! Tofu contains phytoestrogens, which may favorably impact hormone levels. Miso, made from soybeans, contains isoflavones, which can reduce hot flashes and also supports gut health because of probiotic composition.
Miso Soup with Tofu, Green Onions & Seaweed
Ingredients:
1 cups water
2 tablespoons dashi miso (soybean paste with bonito extract)
2-3 ounces firm tofu, dices into small cubes
1 green onion, sliced on the bias
8 baby spinach leaves, chopped coarsely, or wakame (seaweed) if available
Method:
1. Boil water in medium pot, and then reduce heat to simmer (do not continue boiling).
2. Add miso paste through small strainer with spoon or chopsticks, stirring gently until dissolved.
3. Add tofu, green onion, and spinach or wakame.
4. Stir while gently simmering for 1-2 minutes, then serve.
(Recipe from The Menopause Menu)
