LIFESTYLE TWEAKS
Hot flushes can be debilitating for many menopausal women, but the answer may lie in your downward-facing dog.
Studies have found that weekly yoga classes can lead to a drop in the number of hot flushes women suffer. And it’s not just yoga: research by UK heath club PureGym found that although a third of menopausal women cancel a gym class due to symptoms, 78.2% say exercise makes them feel better.
Nutritionist Rhian Stephenson, the founder of the Artah wellness retreats, says: “Strength training can naturally boost testosterone, which declines during the menopause and contributes to low libido, low energy and mood. Higher muscle mass is also associated with better insulin sensitivity – insulin resistance increases in the menopausal years, meaning we’re prone to weight gain.”
What you eat can also have an impact on your symptoms. Alcohol and refined carbohydrates and sugar will disrupt those all-important insulin levels, while it’s recommended to stay away from spicy foods and caffeine if you suffer hot flushes.
Supplements may also help decrease the severity of certain symptoms, especially blends containing vitamin D, calcium, magnesium, folate and B6. In addition, evening primrose oil can reduce hot flushes and moderate your mood, while shatavari is good for balancing hormones.