NEWS

Dealing with Untimely Hot Flashes

Hot flashes are the most common side effect of menopause and perimenopause. They include a sudden feeling of warmth often accompanied by sweating, redness, and flushing of the skin. Hot flashes can occur at any time of the day, and are sure to make one feel uncomfortable. We are here to help you deal with untimely hot flashes, so that you are prepared and can achieve comfort regardless of where you may be.

 

Hot Flashes: At Night

Like we said, hot flashes can occur at any time without notice. This includes when you are sleeping or trying to fall asleep. Many women going through menopause are unable to sleep through the night because of these intense flashes of heat.

[Image via Take Health Partnership]

There are a few things that can be done to prevent this. First, keep your bedroom cool throughout the night. Keep a fan or air conditioner turned on so that you are able to achieve comfort throughout the night. Wear light clothing. If a hot flash approaches the last thing you want to be wearing is heavy flannel pajamas. Keep both your clothing and bedding light to ensure circulation of air to your body so that you can remain as cool as possible.

Avoid alcohol, caffeine, smoking, and spicy foods; especially before bed. All of these foods have been determined to contribute to triggering hot flashes.  Place an icepack inside of your pillow case when a hot flash hits. This old trick will give you immediate relief from the hot flash so that you can return to a good night’s sleep in no time at all. For all natural relief try Women’s Healthy Hormones Advance Cool PM supplements. These supplements help with internal heat and night sweats.

Hot Flashes: At Work

Many women in the perimenopausal and menopausal stages are still working women. This means dealing with hot flashes in public places where you might not have the freedom to cool down as you see fit.

[Image via Be Brain Fit ]

What you wear can make a huge difference in your comfort throughout the day with hot flashes. It is important to dress in light clothing when going to work or out in public. Avoid heavy materials like wool, and synthetic materials, and avoid silk which retains heat. Materials like cotton, linen, and rayon are much more “breathable” and will help you stay cool throughout the day in the event of a hot flash.

Try to keep a stress-free environment. While this may seem close to impossible in a work environment,there are small things you can do to achieve lower levels of stress and in turn avoid triggering a hot flash. Giving yourself time to get to work so that you are not rushing, taking deep breaths when beginning to stress, and allowing yourself a few minutes of quiet meditation each day have been shown to reduce instances of hot flashes.

These tips also apply to all other times of the day when out and about. By dressing in breathable clothing, and maintaining low stress levels, you are actively reducing your chances of triggering a hot flash, yet prepared for one to hit at any time.

Talking To Your Loved Ones About Menopause

shutterstock_61928983Menopause is a difficult time for women, but you’re not the only ones affected by these hormonal changes. Your significant other and family will also find their lives affected by menopause – whether or not they realize it. Equally important is the support and strength you will need from your loved ones in order to handle these often uncomfortable changes in your life. However, they may not even realize what is going on or how they can help you through this time.

When it comes down to it, your family wants to be there for you and that means that they need to know what you need and what things will be like while you are going through menopause. Here are some tips on how to start the conversation about menopause and how to make it easier on yourself and your family: Continue reading

Boost Your Bone Health During Menopause, Part II: Calcium and Vitamin D

We want to make sure you maintain healthy and strong bones – so we’ve come up with a two-part series to address the various ways you can boost your bone health!

In this second installment, we’ll be looking at what you should be doing differently in your diet to keep your bones healthy with help from our nutritionist, Jacqui Justice!

calcium-food
Now we know what exercises we should be doing to stay strong
, but what about our diets? After all, you are what you eat!

As I’m sure you know, calcium is an essential part of building and strengthening your bones. Our body loses calcium every day and can’t make anymore itself, so it’s our job to take in calcium through our food – so that the calcium doesn’t get taken from our bones instead. Vitamin D also plays an important role in strengthening your bones – it’s needed to properly absorb calcium – and if you’re lacking Vitamin D, you may have lower bone density and are at a higher risk of breaking a bone.

If you’re a woman who’s under the age of 50, you need 1,000 mg of calcium and 400-800 IU of Vitamin D daily. If you are above 50 years old, you need 1,200 mg of calcium and 800-1000 IU of Vitamin D daily. So how are you going to give your body those necessary minerals?

    • Eat food that is high in calcium and Vitamin D, including cheese, yogurt, milk, fortified orange juice, sardines, edamame, eggs, salmon, tuna, leafy greens and fruits, as well as any foods that are fortified with these nutrients. For more specific tips on what to eat for what bone-strengthening nutrients, click here.
    • Consider taking calcium and Vitamin D supplements. Vitamin D is harder to get through only your diet, so it may be in your best interest to consider taking a Vitamin D supplement. It is recommended that you try to get the majority of your calcium from your diet, however. As for Vitamin D, you can produce more the more sunlight you get, but this may be a problem due to where you live or the risk of skin cancer. Some calcium supplements contain Vitamin D, so you may not need to take two different supplements to get these two bone-strengthening nutrients!
    • Cut down on caffeine, salt and alcohol. Caffeine and salt force your body to get rid of calcium more quickly, so cut back and try to conserve your calcium levels. Alcohol gets in the way of your body’s ability to absorb calcium, so make sure to drink only in moderation.
    • Pay attention to certain foods that may interfere with calcium absorption. Foods that contain phytates, too much protein or oxalates can get in the way of your body’s ability to absorb calcium from these foods. While they may be healthy for you otherwise, just know that they may not count as good sources of calcium.
    • Don’t smoke. Amongst other health dangers, smoking interferes with your body’s estrogen production, which helps protect your bones! 

Consult with your doctor or a nutritionist when changing your diet and deciding to take supplements to make sure that these changes are right for your body’s needs.

 

Sources:

Image via http://11athletics.com

http://nof.org/articles/10#WHATDOESCALCIUMDO

http://www.bidmc.org/YourHealth/Health-Notes/Bones-and-Joints/Top-Stories/5-Foods-to-Strengthen-Bones-and-Joints.aspx

http://www.health.com/health/gallery/0,,20365458_12,00.html

http://nof.org/foods

http://my.clevelandclinic.org/health/diseases_conditions/hic-what-is-perimenopause-menopause-postmenopause/hic_Menopause_and_Osteoporosis

http://www.everydayhealth.com/news/how-to-boost-bone-health-menopause/

 

Boost Your Bone Health During Menopause, Part I: Exercises

dailyweighin-fit-middle-aged-woman-exercise-650x400We want to make sure you maintain healthy and strong bones – so we’ve come up with a two-part series to address the various ways you can boost your bone health!

In this first installment, we’ll be looking at what kinds of exercise you should be doing to stay healthy with help from our fitness expert, Lisa Avellino!

You may not know this, but since you were about 30 years old, your bone mass has been slowly declining over the years. Unfortunately, menopause only helps to speed up that process. When your estrogen levels drop, your bone cells break down more frequently – putting you at risk for osteoporosis and potential fractures.

Sounds scary, doesn’t it? Don’t worry. We can help.

Continue reading

7 Foods That Are Ruining Your Health

Radio MD

Recently, our Menopause Relief Expert, Dr. Timothy Morley, was featured on the very popular The Dr. Decker Weiss Show on radiomd.com talking about foods that can actually negatively affect your health.

Want to read more? Click here.