All gynecologists are taught that hot flashes and night sweats come from falling estrogen levels. Period. That means that when you go to see your doctor with these complaints, you’ll likely get a prescription for hormone replacement (HRT) and a long talk, since there are issues with HRT.
But stop and think about it: How can it just be from falling estrogen levels? That simply doesn’t make any sense, since every woman on the face of the planet drops her estrogen at menopause … and not all of us flash! Also, many women continue to flash for years after their last period, long after their estrogen level should be more stable. And many folks can pretty much predict when it will happen: When they get upset, or when they eat something sugary or starchy. Think also about how you feel when you flash – you get hot, you get sweaty, your heart rate goes up, you might feel anxious. Doesn’t that feel more like someone came up and surprised you? Something like a panic attack – the fight or flight reaction? How can this be?
It’s About More Than Estrogen
The part of our brain that regulates temperature responds to both estrogen and adrenaline (a stress hormone from your adrenal glands). We know that if the adrenaline level is normal (ie. low), then your estrogen level can be high or low, it doesn’t matter – you won’t flash. However, if the adrenaline level is chronically high (i.e. you spend a lot of time stressed out), any drop in the estrogen level will trigger a flash. Since many of us live busy, hectic lives, our adrenal hormones tend to be out of balance, so as soon as our estrogen starts to fall, this cascade of reactions kicks in and we start getting flashes. That’s why it’s important to look at adrenal function as well as estrogen levels when trying to manage menopausal symptoms.
The diet-related flashes are also pretty easy to explain: We know that when we eat sugary, starchy foods, our glucose level goes up. This makes our insulin kick in to control it; when the insulin rises, our cortisol goes with it. Cortisol is a hormone from the adrenal glands, and when it goes up and there’s no estrogen around to balance it, it triggers the same flashing that adrenaline does.
Other nutritional concerns are important in dealing with menopausal symptoms.
Tips for taking control of your menopause journey
Support your adrenals: Eat a whole food, anti-inflammatory diet. Focus on anti-inflammatory foods including wild fish and other sources of omega-3 fats; red and purple berries (rich in polyphenols); dark green leafy vegetables; orange sweet potatoes; and nuts. Add adaptogenic herbs like ashwaganda and rhodiola to your daily regimen.
Keep your blood sugar balanced: Remember what happens when your blood sugar rises from starchy, sugary, or processed foods? Your cortisol levels also go up. Work to keep your blood sugar levels more balanced by incorporating high-quality protein, fiber, and healthy fats into your diet. Think avocado and coconut oil, flax seed, and beans.
Support your liver: If your liver isn't functioning up to par, it will struggle to process out all of the used and excess hormones floating around in your body. Include generous amounts of green leafy and cruciferous veggies along with fiber sources like chia and flax seeds or psyllium husks.
Get plenty of deep, restorative sleep: Aim for at least 8 hours of sleep per night. Maintaining a regular sleep schedule is critical for hormone synthesis and detoxification.
Use food as medicine to replenish critical nutrients: In order to make hormones effectively, we need a range of nutrients from magnesium to B vitamins, to zinc and selenium [think green leafy veggies, brazil nuts, organic meats]. In order for our livers to process our hormones correctly, we need B vitamins, antioxidants like vitamin A and vitamin C [think citrus, cruciferous veggies], sulfur groups from onions and garlic, and enough protein [grass-fed or wild-caught please!]. Many women will find that, especially early in the menopausal transition, simply improving their diets will be the only intervention they need to do in order to feel better!
Are you in menopause and need help managing your symptoms? Schedule a free one-on-one health strategy session and I will create a custom action plan just for you!
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