Herbs To Stop Hot Flashes

What herb , vitimins or foods one could eat to stop Hot Flashes/ Flushes, do not want to take Estrogen.?

Eat more fish. Cold-water fish (salmon, mackerel, tuna, etc.) provide essential fats called omega-3 fatty acids, which may reduce the risk for heart disease.

Avoid foods that may promote hot flashes. Alcohol, red pepper, or foods that contain nitrites (hot dogs and lunchmeats) or sulfites (wine and dried fruit) may increase hot flashes.

Take a multivitamin/multimineral supplement. Nutrient absorption may decrease with age and many women do not eat as much as they get older. A multivitamin/multimineral supplement may help prevent nutrient deficiencies by filling in the gaps where diet is lacking.

Consider vitamin E. A few studies have shown vitamin E to reduce hot flashes. Vitamin E may also benefit heart health. Recommended levels for these benefits range from 400 to 800 IU daily. It's not possible to obtain this level through diet alone; therefore, consider a dietary supplement that provides natural vitamin E (d-alpha-tocopherol).

Consider vitamin C with bioflavonoids. One study showed that taking a vitamin C supplement with bioflavonoids (1,200 mg of each per day) reduced hot flashes.

Eat more calcium-rich foods or take a calcium supplement. Even for women taking HRT, calcium is required to prevent excessive bone loss or osteoporosis. The National Institutes of Health recommends that menopausal women on estrogen get 1,000 mg of calcium daily, and menopausal women not on estrogen or over the age of 65 get 1,500 mg daily. Calcium-rich foods include milk, yogurt, cheese, calcium-fortified orange juice, and fortified soymilk. Most healthcare professionals recommend a calcium supplement to ensure minimum calcium requirements are met.

Consider adding ipriflavone for bone health. Ipriflavone is not a vitamin or mineral, but it has been shown to have benefits in preserving and building bone density. Ipriflavone is a synthetic relative of natural soy isoflavones. More than 150 animal and human studies have been done on ipriflavone and bone health. Studies on postmenopausal women have shown that combining ipriflavone (600 mg daily) with calcium (at least 1,000 mg daily) can prevent bone loss, or even increase bone density, to a greater degree than by taking calcium alone.

Consider coenzyme Q10. The body produces coenzyme Q10 (CoQ10), but production decreases with age. CoQ10 is used for energy production in the heart and other vital organs. Low levels of CoQ10 have been associated with heart problems including heart failure. Supplementation with CoQ10 can improve heart function by increasing energy production in the heart, increasing its ability to contract, and lowering an elevated blood pressure. A commonly recommended dosage of CoQ10 is 50-100 mg daily for prevention of heart disease and 200 mg daily for those who have heart disease. Caution: Those who have a health condition or are taking medications (especially Coumadin, or warfarin) should consult their doctor before taking CoQ10 or other dietary supplements.

Herbal therapies
Black cohosh: Studies show that black cohosh may work by normalizing hormone levels and may reduce menopausal symptoms including hot flashes, night sweats, vaginal dryness, anxiety, depression, and sleep problems. A standardized extract of black cohosh (80-160 mg/day of 2.5% triterpene glycosides) may alleviate menopausal symptoms as well as estrogen therapy. It's important to choose a standardized extract to ensure the active components are present in proper concentration. It's recommended that women do not combine black cohosh with any type of HRT and that it be used for 6 months or less due to lack of long-term studies. However, no adverse effects have been reported with use of black cohosh for longer periods of time (3-4 years). The German Commission E (similar to the U.S. Food and Drug Administration) reports that black cohosh may even be safe for those with a history of cancer, endometriosis, fibroids, fibrocystic breast disease, and liver or gallbladder disease. Caution: Anyone with a health condition or on medications should consult a physician before taking any dietary or herbal supplement.

Gingko biloba: Gingko biloba may benefit memory and concentration, both of which menopausal women complain are reduced. It may also benefit the structure and function of blood vessels and improve blood flow to the brain, heart, and extremities.

St. John's wort: St. John's wort may alleviate mild to moderate symptoms of depression and has fewer side effects than antidepressant medications, which may include fatigue or decreased libido. The recommended dosage that has been shown to be effective is 300 mg of a standardized extract (0.3% hypericin) taken three times per day (total of 900 mg/day). It may take several weeks to notice an effect. Caution: St. John's wort should not be combined with antidepressant medications.

Exercise
Exercise has a multitude of health benefits, including some specifically for menopausal women:

Exercise may reduce the number and intensity of hot flashes. Women who engage in moderate exercise at least 30 minutes per day, three times per week, have been shown to have fewer and less severe hot flashes compared to sedentary women.

Exercise benefits heart health. Research indicates that regular exercise can lower risk for heart disease. In fact, women who don't exercise are twice as likely to die from heart disease as women who exercise. Exercise may also lower total and harmful LDL cholesterol and raise beneficial HDL cholesterol. The American Heart Association recommends building up to 30 minutes of exercise on most days of the week (at least 5 days). This level may reduce risk for heart disease and stroke.

Exercise benefits bone health. Weight-bearing exercise, such as walking, jogging, aerobics, and strength training, has the most benefit for building bone mass.

Exercise may reduce the risk of breast cancer. The Nurses' Health Study, which is a long-term study examining more than 120,000 women, showed that those who exercised for 1 hour per day on average reduced their risk for breast cancer by 20% compared to women who didn't exercise. Another study examined 25,000 women over 13 years and found that exercising only 4 hours per week reduced risk for breast cancer by 37% compared to sedentary women.

Exercise may reduce the symptoms of depression. Exercise has a positive effect on chemicals in the body that affect mood and may have a significant impact on fighting depression. A Duke University study showed that moderate exercise for 30 minutes three times per week was as effective at reducing symptoms of depression as an antidepressant medication (Zoloft). Exercise included primarily brisk walking, stationary bike riding, or jogging and included a 10-minute warm up and 5-minute cool down

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