Menopause isn’t a disease.
That was the first thing I thought when I saw questions women asked Google about menopause. One asked “how to prevent the horrors of menopause.” Another asked “what are the worst symptoms of menopause.” As if menopause were a disease.
Menopause is part of the human condition, like adolescence. We regard bodily changes and mood swings as normal in a teenage girl adjusting to womanhood. Books and articles discussing the female adolescent body and psyche abound. But an adult woman’s menopausal challenges often go unsupported, regarded as a lot of complaints that the busy doctor has heard a thousand times before, and quickly dismisses with a prescription for hormone or estrogen replacement therapy (HRT/ERT).
With 1.3 million American women entering menopause every year, it’s clear that medical support has to advance. And it is, slowly, becoming the issue of the moment, as an article published by the Yale School of Medicine discusses.
Still, modern medicine’s blanket remedy for the discomfort and stress of menopausal hot flashes is HRT or ERT. Here we offer alternative suggestions that can help a woman suffering menopausal lightning strikes to go through her day and night more comfortably.
Disclaimer: the following does not address deep health issues related to menopause and does not replace medical advice.
Clothes. Wear layers you can quickly remove and put back on as needed. Many women feel freezing when the hot flash passes and leaves them sweaty. Avoid cotton and petroleum-based fabrics, which either soak sweat up and stay damp, or trap sweat on the body. Search for clothes made from breathable fabrics like hemp. Or scour thrift shops for vintage silk clothing. (This company turns body heat into electricity)
Modify your environment. Place an electric fan near or on your desk to turn on the second a hot flash starts. Keep the room temperature on the cool side. Keep an old-fashioned paper fan in your bag to relieve the heat when you’re in the bus, or the subway, or waiting in line somewhere.
Eat and drink well to treat yourself best. Don’t stress yourself with dieting (unless your health requires it). Eat small, frequent meals to stay energetic without loading your digestion and bringing on hot flashes. There are foods to avoid, and foods that help.
You might notice that a cup of coffee or a cocktail will drive hot flashes. A spicy curry might do the same. Do you get a hot flash after smoking? Decide if stopping caffeine, booze, strong spices and nicotine is worth the deprivation if it reduces those hot flashes. (Maybe date coffee instead?) Some women find that eating foods high in sugar or fats, and especially mass-produced salty snacks, make them flash for hours afterward. Pay attention to your body’s signals.
You hardly need reminding that fresh, hopefully organic foods contribute to all-over health. Go for whole grains, fresh leafy greens and colorful root vegetables, and fresh fruit. Unless there are issues like lactose intolerance, eat yogurt for its important calcium content. Look for yogurts that have “bio” on the label. If you choose to eat meat and poultry, avoid “enhanced” water-plumped products that likely contain salt you’re not counting on.
Sweating through hot flashes depletes minerals. This can make a woman dizzy, cause a big mood swing, or leave her shaky. Seek mineral-rich foods to support your liver and kidneys and reduce hot flashes. A menopausal woman does well consuming at least a cup daily, if not two, of cooked calcium- and iron-rich leafy greens such as broccoli, kale, chard and beet greens.
Wild greens are especially rich in minerals. Cook fresh or dry nettles. Spend a pleasant half hour outdoors on a spring day to forage them, or buy dry nettles at the health food store.
Other wild favorites are fresh chickweed in late winter or spring. It’s delicious as the main salad ingredient, or tucked into a sandwich instead of lettuce. Fresh chickweed is an especially soothing and cooling food for a menopausal woman. It’s easy to grow at home in a planter.
Summertime purslane is a treat in salads too, and contains a high amount of essential fatty acids. It tends to spring up where it shouldn’t – in flower planters and lawns, for example,. But that makes it easy to find.
Cooked dandelion roots and the tender young leaves nourish the liver and kidneys with a wealth of minerals.
Don’t see yourself going out to forage greens? Culinary herbs offer minerals too. Use them generously in your cooking. Scatter a good handful of parsley or cilantro over the stew before serving. Whizz up home-made pesto with fresh basil. Chop lots of chives up to add to a colorful salad.
Staying hydrated is key. Fill a thermos with cold water or iced herbal tea and keep it close by for a quick cooling drink. The simple infusion following offers refreshment for your overheated, perhaps stressed self.
Soothing Herbal Infusion
Per cup of boiling water:
1 teaspoon crumbled dry raspberry leaves
1 teaspoon dry chamomile flowers
1 teaspoon crumbled oat straw
Infuse the herbs in a closed jar for 1/2 hour or up to 2 hours (put a wooden spoon or chopstick in the jar before pouring the boiling water in, to prevent cracking). Strain. Sweeten if desired.
Best is to make 4 cups at a time and have it around to drink freely all day.
Sage Hot Flash Prevention Tea
Culinary sage (Salvia officinalis) has a strong estrogen precursor. For women losing estrogen in the menopausal process, sage tea can help reduce hot flashes and night sweats, also supplying minerals lost through heavy sweating.
Infuse 1 teaspoon dry, crumbled sage or 2 teaspoons chopped fresh sage in 1 cup of boiling water, covered. Leave it for 1/2 hour. It’s strong; you may want to sweeten it. Drink 1-2 tablespoons, no more, up to 8 times daily.
Sometimes you can’t control the circumstances. Something triggers anger, grief, or stress. There you go, a hot flash. You may be in a situation where you’re not comfortable reaching for the cold thermos or fanning yourself. Here you just have to close your eyes for a second and make up your mind to see it through. Remind yourself that it’s temporary. Endorse yourself for keeping your cool in a hot moment.
Taking responsibility for your menopausal discomfort requires more time and effort than taking a pill, true. Consider it an act of self-worth. A thoughtful gift from yourself to your wonderful self.
:: The Yale School of Medicine
