NAVIGATING HOT FLASHES THROUGH FUNCTIONAL MEDICINE

• Add some resistance training and high intensity interval training (HITT) to your exercise routine. 
  (In one study, resistance training performed three times per week decreased the frequency of moderate and severe hot flashes!)
  
  
• Eat more whole foods and reduce processed foods. This dietary change will help with your blood sugar regulation as well!  
  
  
• Pass on the alcohol (especially red wine with its histamine promoting properties) which can make symptoms worse. Alcohol of all types is a huge driver of hot flashes. It is best to steer clear of it during these years all together!
  
  
• Reduce or avoid caffeine altogether which can, in some women, exacerbate symptoms.
  
  
• Incorporate more phytoestrogens into your diet to help reduce erratic fluctuations in estrogen levels.
  Foods such as:
  Ground flaxseeds – up to 2 TBSP daily of freshly ground from whole flaxseeds (use a coffee grinder)
  Whole, organic (non-GMO) soy foods such as:  Tofu, soy milk, miso, edamame and tempeh. (Since much of the soy in the U.S. is genetically modified and heavily processed, it’s best to avoid soy protein and genetically engineered soy foods like soy cheese, soy burgers and soy oil.) 

• Maca root is a cruciferous vegetable that may increase estrogen and modulate all of your hormones.
  
  
• Rhubarb root extract has been shown to reduce hot flashes.
  
  
• Bee Pollen has also shown to alleviate hot flashes and flushes.
  
  
• Sage (Salvia officinalis) has been traditionally used to treat hot flashes, sleep disturbances, and night sweats.
  
  
• Valerian has been shown to reduce the severity and frequency of hot flashes in some women.
  
  
• Black cohosh (40-80 mg per day), when combined with St. John’s Wort (300 mg three times per day), has been shown to improve some low estrogen symptoms, including hot flashes.
  
  
• (St. John’s Wort)  has been shown to improve both hot flashes and depression scores in menopausal women. *Warning: If you are taking antidepressants, you should always consult with your physician before taking St. John’s Wort.
   *As always, be sure to check with your physician or licensed health care practitioner before trying any new supplements.
   
    Other helpful therapies include:
   
• Acupuncture- there have been numerous studies demonstrating the effectiveness of regular acupuncture treatments for hot flash and vasomotor symptoms related to menopause.
  
  
• Estrogen replacement therapy (aka HRT) remains the most effective treatment for relieving menopause symptoms.