B Vitamins And Hot Flashes: What’s The Connection
B complex supplements contain folic acid, a form of folate that has been scientifically studied for its effectiveness on menopausal hot flashes.
Results have shown that folic acid is successful in reducing the severity, duration, and frequency of hot flashes during menopause, making its consumption recommendable as an alternative treatment plan for symptom relief.
Foods naturally rich in folate include dark green leafy vegetables like spinach nuts peas seafood dairy products grains and beans. On the other hand, foods rich in folic acid are fortified breads, pastas, and cereals.
However, since the body loses some of its ability to absorb vitamins present in foods with age, taking a B complex for hot flashes may be a more attractive option for aging women.
Look for B complex supplement that contains the recommended dietary allowance of folic acid, 400 micrograms per day.
Although vitamin B12 has been found effective for other menopause symptoms, like tingling extremities or electric shocks, the link between vitamin B12 deficiency and hot flashes has no scientific evidence.
Nevertheless, if women want the best chance at hot flash relief with B vitamins, taking a B complex supplement is the best way to go.
Lifestyle Changes To Improve Hot Flashes
Before considering medication, first try making changes to your lifestyle. If hot flashes , lower the temperature in your bedroom and try drinking small amounts of cold water before bed. Layer your bedding so it can be adjusted as needed and turn on a fan. Here are some other lifestyle changes you can make:
- Dress in layers that can be removed at the start of a hot flash.
- Carry a portable fan to use when a hot flash strikes.
- Avoid , spicy foods, and caffeine. These can make menopausal symptoms worse.
- , not only for hot flashes, but for your overall health.
- Try to . Women who are overweight or obese may experience more frequent and severe hot flashes.
- Explore mind-body practices. Some early-stage research has shown that hypnotherapy and mindfulness meditation could help with management of hot flashes.
Is It Good To Take Vitamin B12 Tablets
The recommended daily intake is higher for women who are pregnant or breastfeeding, but its still less than for most adults. It is possible to benefit your body in a number of ways, such as by boosting your energy, improving your memory, and preventing heart disease with the help of vitamins B12 and C.
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What Causes Menopause Hot Flashes
When a woman reaches menopause, hormones in her body begin to change and fluctuate, with decreased estrogen levels being the primary reason for causing hot flashes. While not entirely exclusive to menopausal women, hot flashes also occur in women of childbearing age, and even men. The possible reasoning for this is thermoregulation . While these theories do make sense, experts are not completely sure why hot flashes are prominent during menopause, with decreased levels of estrogen being the most likely answer.
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Hot Flushes And Sweats In Women
Cancer or cancer treatment can lower the sex hormones in the body. This can lead to hot flushes and sweats.
Hot flushes are one of the most common symptoms women have when they go through the menopause. But hot flushes can also happen because of treatment for cancer.
Women having a natural menopause usually find hot flushes become less frequent and less severe during the 5 years after their last period.
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How To Control Early Signs Of Menopause
Menopause, is the time when your periods stops permanently. Millions of ladies do not experience any type of symptoms in menopause, but this is not common in all ladies. Majority of ladies suffer from hot flushes during menopause. Here, in this content, we are going to guide you on what are hot flushes and how to get rid of hot flushes.
In order to understand the symptoms of menopause, you need to understand the menopause first.
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So What Are The Two Common Underlying Imbalances That Cause Lingering Post Menopausal Hot Flashes
If when your hormones stop changing after menopause they stabilize at a high enough level and in good ratios and balance with each other you’re hot flash free.
The first common thing that can happen is that one or more of those female hormone levels – your Yin in Chinese medicine, drops too low.
That can cause hot flashes that don’t quit.
The second common thing that can happen is that your hormones, or in Chinese medicine your yin and yang energies, stabilize – but they stabilize or GET STUCK out of whack! They’re out of balance. They’re not in that right ratio with each other. This can also cause hot flashes that don’t quit.
I find in both of these cases – it’s likely nothing will change without a little help.
But because things are so stable, you can go in with something and either build up the low energy/hormone level or give the body the help it needs to readjust the levels that are out of balance…
You get that little adjustment made, the hot flashes go away, and it’s usually easy to keep them away with just a little maintenance. Because things are pretty stable.
Safety Note About Natural Remedies
Always remember that natural does not necessarily mean safe. Many herbal, plant, and dietary supplements interact with medications or may have a negative impact on medical conditions. Natural approaches are not risk-free, and the more you know, the better you can choose treatments that will keep you safe and well.
Before deciding to use alternative and complementary remedies for your menopause symptoms, check with your medical professional and read up on possible side effects and cautions for any remedy you are considering.
Q: How Long Will I Get Hot Flashes
A: On average, you may be looking at 10-15 years of living with hot flashes. Though they are sporadic, their unpredictability is very frustrating. Lets look at what you can expect:
- 40s: This is when most women start perimenopause. Some hot flashes and night sweats begin.
- 46-53: In the U.S., this is the average age for menopause, which is defined as 12 straight months with no period. Hot flashes tend to be most frequent in the two years after menopause.
- Late 50s: Most women continue to have hot flashes anywhere from 4-10 years after menopause. But most of these will decrease in frequency and severity.
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Natural Remedies For Hot Flashes
Vasomotor symptoms, or hot flashes and night sweats, are the most common symptoms of perimenopause and menopause.
Perimenopause is the period before menopause when these symptoms begin and peak. This period lasts on average for 4 years but can last for much longer.
Menopause is the time in a womans life when she has not had a period for at least a year. She may continue to experience hot flashes and night sweats, but they will probably occur less often.
The details of exactly how hot flashes work are still not fully understood. However, most research suggests that a lack of estrogen interferes with the bodys ability to control temperature.
While hormone replacement medications can help treat severe cases, natural remedies may lessen the intensity and frequency of hot flashes.
Recommended lifestyle tips that may help reduce hot flashes include:
Identifying trigger points and avoiding them
The factors that increase the frequency and severity of hot flashes vary from woman to woman. Common triggers include:
- warm weather
- spicy or hot foods and beverages
Most women do not need to avoid trigger points entirely, but knowing which specific factors worsen hot flashes allows women to deal with them when they occur.
Smoking may speed up the onset of menopause and increase the severity of symptoms, especially hot flashes.
Carrying cool water at all times
Staying hydrated may also help steady body temperatures.
Tips For Managing Hot Flashes At Work
Hot flashes affect up to three-quarters of women during perimenopause and menopause. You probably dont need an explanation of what these episodes are like. They entail rising heat sensations on your skin, flushing in your face, and upper body sweating, along with a faster heartbeat and tingly fingers.
Contrary to popular belief, hot flashes dont always end with your menstrual cycle. You may go on to have hot flashes for six months to five years post menopause some women say they linger for 10 years or longer.
No cure for hot flashes exists, but you can learn to minimize symptoms and manage them when they arise. Doing so can be tricky when youre at work, but the Center for Womens Health is here to help you learn to manage them even when out in public.
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How Hot Flushes May Feel
Hot flushes can vary from one person to another. They can start as a feeling of warmth in your neck or face. This often spreads to other parts of your body. You might have:
- reddening of the skin
- feelings of your heart beating in your chest
- feelings of panic or irritability
Hot flushes can last between 2 to 30 minutes. You may have a few a month or more often. The flushes usually last for a few months but for some people they carry on for longer.
They can be disruptive and might make sleeping difficult.
What Causes Hot Flashes And Sweating During Menopause
Ellen Sarver Dolgen, Coronado, Calif.-based author of Shmirshky: The Pursuit of Hormone Happiness, found her life thrown upside down when perimenopause began in her late 40s. Her first hot flash happened while she was in a business meeting with all men.
âI felt a flush of heat come over me but I didnât want to pay much attention to it,â she told WebMD. But when she stood up she felt sweat dripping down the inseam of her pants. âThank goodness I carry a big purse because I think it makes my hips look smaller,â she says. She used her purse to hide the wet mark on her pants as she left the meeting. âIt was absolutely mortifying.â
Doctors think hot flashes and night sweats are a result of fluctuating or decreasing estrogen levels. When menstrual cycles finally stop, estrogen levels drop fairly dramatically, Omicioli says.
The drop may impact a part of the brain that regulates body temperature. We all have a thermal neutral zone, which means our body temperature stays stable even when the temperature around us changes slightly. Theoretically, a drop in estrogen levels may narrow the thermal neutral zone, so that small changes in outside temperature cause a rise in body heat.
There are a couple of other theories about why menopause and excessive sweating tend to go hand in hand.
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What Are The B Vitamins
B vitamins are water-soluble vitamins that are essential for helping the body make energy from the food one eats as well as for forming red blood cells.
B complex vitamin supplements – that contain all B vitamins – usually have the following:
Para-aminobenzoic acid , inositol, and choline are sometimes included in B complex vitamins, too.
Although the terms are often used interchangeably, it is important to remember that a B complex vitamin supplement is different from vitamin B12. B complex supplements contain all eight aforementioned essential B vitamins, including B12 whereas, vitamin B12 is a single B vitamin commonly found in animal-based foods.
How Long Do Hot Flashes Last
A hot flash episode may last as little as 30 seconds or as long as 30 minutes, and it is, unfortunately, one of the most common symptoms. Menopause-related hot flashes could stick around for a couple of years when a woman reaches the end of her reproductive age. On average, they last about seven years and may go on for a many as 11 years or more in rarer cases.
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Keep It Cool With Lifestyle Changes And Consider Hormones
If you’re experiencing hot flashes, there are some lifestyle changes you can consider making. First, avoid excess amounts of both caffeinated and alcoholic drinks. Do not check the extra spicy box when ordering take-out food. And wear breathable fabrics like cotton during the day and while sleeping at night, and many of them. Think layers! If you’re wearing multiple layers, a hot flash becomes more manageable if you’re able to easily strip off your scarf or vest at the first sign of a sudden internal heat wave .
If you have made multiple lifestyle changes and still find yourself soaked in sweat nightly, you can consider taking hormones to help you regulate your body temperature. Taking hormones can lead to other uncomfortable symptoms, so be careful talk with your doctor to find the right medication and dosage for your needs .
Hot flashes may be most common for women going through menopausal transition, but they can happen to anyone. Just remember, throwing open the nearest window is always an option until you find other methods to help your keep your cool.
Home Remedies For Menopause Hot Flashes
Do you have night sweats or feel uncomfortable because of round-the-clock hot flashes? Cool things off a bit with home remedies for these menopause symptoms.
Have hot flashes left you in a permanently sweaty state? You may be surprised to know that youve got many remedies right in your own home.
Test out a couple of these at-home tips for countering menopause symptoms, including night sweats, and you may be feeling cooler before you know it.
If menopause symptoms are making you uncomfortable, try some of these ideas at home. They may just work for you.
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Q: What Is A Hot Flash
A: Hot flashes are the quick bursts of hot skin and often drenching sweat that last anywhere from 30 seconds to about five minutes. Your face and neck may turn red, your heart rate may increase and you will most likely break out in a sweat. Night sweats are the same thing, only youre asleep and are jolted awake by the heat and sweat sensation consuming your body.
These sudden bursts, especially at night, can cause fatigue, irritability and even forgetfulness. For 10 to 15 percent of women, hot flashes are so severe that they disrupt normal functions, such as leading a meeting or sticking to a schedule. If you feel your daily activities are impacted by hot flashes, make sure to speak with your gynecologist.
Add Natural Foods And Supplements To Your Diet
Adding natural foods and supplements to your diet on a long-term basis may help reduce hot flashes and night sweats. Research has been mixed about how effective these supplements are for treating hot flashes and night sweats, but some women have found relief using them.
Because these products may have significant side effects or interact with other medications, you should consult your doctor before taking them.
Here are a few you might want to try:
- eating one or two servings of soy per day, which has been shown to decrease how often hot flashes occur and how intense they are
- eating flax seeds or taking flaxseed supplement capsules or flaxseed oil, which is also called linseed oil, to help reduce hot flashes
You can also talk to your doctor about prescription therapies or over-the-counter supplements that can help you find relief. They may suggest:
- hormone replacement therapy using the lowest dose necessary for the shortest period
- gabapentin , which is an antiseizure drug used to treat epilepsy, migraines, and nerve pain but can also lessen hot flashes
- clonidine , which is a blood pressure drug that can reduce hot flashes
- antidepressants like paroxetine and venlafaxine can help hot flashes
- sleeping medications, which dont stop hot flashes but can help prevent you from being woken up by them
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What Does A Hot Flash Feel Like
A hot flash typically appears similarly in most women but it can vary. Symptoms may consist of feelings of intense heat that can make your face and neck appear red and blotchy, with some women reporting the feeling of blood rushing from the lower half of their body up to their head. During episodes, sweating may occur due to the body attempting to cool down, sometimes causing chills as a sudden cool sensation washes over. Hot flashes may also cause a rapid or irregular heartbeat and pulse as well as possible feelings of dizziness.
What Can You Do
Stay cool. At night, a “chill pillow” filled with water or other cooling material might help. Use fans during the day. Wear lightweight, looser-fitting clothes made with natural fibers such as cotton.
Try deep, slow abdominal breathing . Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening, and when a hot flash starts.
Plant estrogens, found in soy products, may have weak estrogen-like effects that could cut hot flashes. Doctors recommend you get your soy from foods like tofu and edamame rather than supplements. Some studies suggest black cohosh may be helpful for 6 months or less. Botanicals and herbs may have side effects or change how other medications work, so ask your doctor first.
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