Even Supermodels have everyday 'woman' problems

Hey there,

Have you seen the ‘Supermodels’ documentary with Naiomi Campbell, Christi Turlington, Cindy Crawford and Linda Evangelista?

There’s one tiny scene that shouldn’t go unnoticed … Naomi had a hot-flash right in the middle of filming.

It was only about 5 seconds in total, but seeing a woman of Naomi’s influence have a hot-flash on TV was another sign that Generation X women are leading the way in bringing the symptoms of perimenopause out into the open.

See article → Naomi Campbell, 53, Says She's in Perimenopause While Having a Hot Flash in New Docuseries, 'The Super Models'.

And it happened on live National television in Australia the other day.

TV presenter Imogen Crump explained what was happening to her on live TV as she had a hot flash.

What are hot flashes, and more importantly, what’s the best way to manage them?

This is what we are exploring today in the Snack Bar.

But before we dive in ...

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Deep Dive: Hot Flashes

Whether you’ve had your first hot flash yet, or not … this ‘deep dive’ will give you all you need to manage these.

Why do we experience a Hot Flash?

The variation in estrogen levels in perimenopause, disrupts your body's ability to regulate blood flow consistently.

Fluctuating estrogen levels lead to the constriction or dilation of blood vessels, resulting in an irregular pattern of constricting and dilating. Consequently, you may experience blood surges due to these fluctuations.

Additionally, since estrogen also plays a role in regulating body temperature, it contributes to the sensation of heat you feel.

What is the Typical Treatment?

Speak to your health care professional about the severity of your hot flashes and night sweats and discuss treatment options.

While MHT (Menopause Hormone Therapy) can be an option, there are other natural ways to deal with the rush of heat.

6 Foods Recommended by Dietitians to Help Manage Hot Flashes

 Soy

Isoflavone, a phytoestrogen compound derived from plants, is abundant in soy. A recent study, the WAVS trial (Women's Study for the Alleviation of Vasomotor Symptoms), investigated the effects of a soy-rich diet and a vegan diet on hot flashes.

The results of this study were very encouraging!

The group receiving the combination diet experienced a remarkable 79 percent reduction in total hot flashes and an impressive 84 percent decrease in moderate to severe hot flashes!

In comparison, the control group showed only a 49 percent decrease in total hot flashes and a 42 percent reduction in moderate to severe hot flashes. Remarkably, 59 percent of participants in the soy group reported no longer experiencing moderate or severe hot flashes at all.

Choose minimally processed soy foods such as tofu, miso, tempeh, soybeans, edamame. 

Flaxseed

Flaxseed contains the highest concentration of phytoestrogens, alongside soybeans and tofu.

A recent study published in the Journal of the American College of Nutrition discovered that plant lignans, present in flaxseeds, were able to considerably reduce the frequency of hot flushes in postmenopausal women.

You should aim for around 40 grams of ground flaxseeds daily which can easily be added to smoothies, oatmeal, yoghurt, salads or home baking.

Go the greens

Getting a generous daily dose of leafy green veggies packed with antioxidants and phytonutrients, can help with weight loss for menopausal women and relieve symptoms of hot flashes as shown by the large scale Womens Health Initiative Study.

Include broccoli, spinach leaves, kale, brussels sprouts, zucchini and asparagus. Aim to fill half your plate with vegetables at a meal and consume 5 serves of a variety of vegetables per day.

Unsalted tomato juice

A study published in Nutrition, discovered women who consumed 200ml of unsalted tomato juice twice a day for two weeks experienced a significant reduction in their menopause symptoms.

The group reported a 16 percent decrease in the intensity of their symptoms, including general fatigue, hot flushes, and mood swings. It is important to note that the women in the study consumed unsalted tomato juice.

Tomatoes are known for their high levels of lycopene, a potent antioxidant that has been associated with various health benefits, such as promoting heart health, anti-aging effects, sun protection, and now can assist in alleviating menopause symptoms.

The antioxidant properties of lycopene, along with the presence of GABA (gamma-aminobutyric acid), have been scientifically proven to aid in reducing night sweats, suggesting that tomatoes could potentially help control menopausal hot flushes as well.

Make sure you read the label and choose a tomato juice that is unsalted or better still make your own juice at home.

Wild caught salmon

While including green vegetables in your diet is crucial, working in healthy fats is just as important. Omega three fatty acids found in fatty fish can provide some relief for hot flashes and night sweats.

Aim to increase your intake of omega three rich fish (salmon, sardines, mackerel ) 2-3 times a week or consider using a good quality fish oil supplement.

Walnuts

Snacking on 30g walnuts, as well as adding them to your recipes and salads can also help to reduce the severity of hot flashes associated with menopause.

Walnuts are a great source of plant omega three fatty acids. Other great sources are chia seeds and flaxseed as discussed above.

What about Supplements?

Black Cohosh

Black cohosh is an enchanting perennial plant that belongs to the buttercup family … and it’s natures gift to women with hot flashes.

It's a colorful character native to North America, spreading its roots from Canada all the way down to Georgia. Oh, how it loves to show off its beautiful flowers and leaves!

But it's not just its looks that make black cohosh special. Its roots and underground stems are the true stars of the show.

The main active ingredients are called ‘triterpene glycosides’ (fancy name, huh?) and these are what bring the magic to life.

Black cohosh has a whole cast of supporting characters known as flavonoids, cimipronidine, salsolinol, and N(omega)-methylserotonin. It's like a botanical carnival, with each bioactive playing its unique role in creating the enchanting effects.

Historically, Indigenous peoples of North America, such as the Penobscot, Winnebago, and Dakota, utilized black cohosh for various medicinal purposes, such as the treatment of cough, cold, constipation, fatigue and rheumatism, and even to increase breast milk production.

But does it help reduce hot flashes?

The answer is Yes!

One recent study discovered that a special extract of black cohosh worked its magic better than a boring ol' placebo and relieved symptoms like:

• hot flashes

• night sweats

• palpitations

… and even cast a spell on depression in women naturally going through perimenopause.

But that's not all!

It also sprinkled some sleepy dust and improved sleep quality.

Beauty sleep, anyone?

And even in women who’ve had breast cancer and are taking tamoxifen, black cohosh can have a positive impact.

In one study, while it didn't quite wave away the intensity and frequency of hot flashes, it did work its magic on reducing night sweats.

And we’ll take that thank you very much!

Studies lasting 12 to 24 weeks have shown significant reductions in those pesky induced hot flashes, sweating, and even psychological symptoms with the power of black cohosh.

Abracadabra, symptoms be gone! 🪄

The other good news is that Black cohosh is generally considered safe, and clinical studies have not reported significant side effects.

(And hey, as with everything we might put in our mouths for medicinal purposes, always consult a qualified health professional to make sure it’s right for you #justsayin)

If you’d like to give Black Cohosh a try, you can check out this range on Amazon for quick delivery.

MEME OF THE DAY

Ready to Change the Things You Can Change?

If hot flashes are bothersome, consider talking to your health care professional about what can help. Look at your diet and aim to regularly increase some of the foods we have talked about today.

Reflection

Are hot flashes challenging you at the moment and effecting your work environment? What steps can you and your work take to explore solutions that may help.

The Snack Bar by Strong Woman Project

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