Do you get hot flashes? Are they mostly at night? Let's get you some solutions! Before we do that, just some quick info on why hot flashes occur so we can try to effect the root cause of these hormonal symptoms.
What triggers hot flashes?You may have already identified some of the triggers of your hot flashes. Perhaps they're related to the food and drinks you consume (i.e. coffee, spicy foods, sugar, citrus fruit, large meals). Maybe they're related to lifestyle factors (i.e. stress, alcohol, smoking, certain medications or intense exercise). Or maybe they get worse as your weight slowly climbs (higher BMI)? Did you know that some menopausal women who lost weight were able to eliminate their hot flashes? Win-win!
Let's reduce those hot flash triggers naturally, shall we?
Food #2 – WaterOK, maybe this is more of a “drink” than a food but hear me out. When you get hot flashes, you're losing more water than you normally would. Similarly to when you exercise. Make sure you replace those critical fluids by drinking enough water. A good habit is to make sure that you don’t get to the point of feeling overly thirsty by keeping a bottle, glass, or cup beside you all day long for frequent sips. Water is definitely something to add (or increase) to your daily intake when you're experiencing hot flashes.
Conclusion:There are two critical things you should do if you experience hot flashes: increase your intake of both flax and water. Consistency is key. In addition, do things that reduce your stress levels and weight. If weight is an issue and if its off due to Hypothyroidism, check out this article (from an earlier blog post). Remember, these are healing FOODS, the body does not change over night and no one is "textbook" in their symptoms; no two bodies are the same. As a society, we tend to expect a magic pill that will instantly fix our health issue. This is unrealistic and sets us up for failure. On the other hand, if we apply everything out there that is available to help with hot flashes at once, you will not know what is really working for YOU. It is a process and I'm here to help you start and maintain lasting health and lifestyle changes. I imagine that is why you are here. For now, enjoy a delicious recipe and here is a homework assignment for you until next week: closely observe how you feel as you put these changes into action. Yours in Health & Happiness, Shannon
Recipe (flax): Gluten-Free Oatmeal MuffinsServes 6
- 1 banana (very ripe)
- 2 teaspoons olive oil
- 1 egg (or flax egg substitute)
- ¼ cup coconut sugar (optional)
- ½ cup flax meal*
- ¼ cup oat flour* or other gluten-free flour
- ½ cup oats (gluten-free)
- ½ teaspoon baking soda
- ¼ cup nuts or dark chocolate chips (optional)
- Preheat oven to 350 F and line 6 muffin tins.
- Add banana, oil, egg, and sugar (if using) into your blender and blend until smooth.
- In a large bowl, stir together the dry ingredients (oats, flax meal, gluten-free flour, and baking soda).
- Add wet ingredients into dry and stir. Do not over mix.
- Add nuts or dark chocolate chips, if using.
- Spoon into muffin tins. Bake for 15-20 min.
- Serve & Enjoy!