Natural Treatment Options for Hot Flashes When BHRT is Contraindicated

Hot flashes are a common symptom experienced by many women, especially during perimenopause and menopause. While hormone replacement therapy (HRT) is a widely used treatment option, it may not be suitable for everyone due to certain contraindications. In this article, we will explore natural treatment options for hot flashes when bioidentical hormone replacement therapy (BHRT) is contraindicated, providing alternative solutions for managing this bothersome symptom.

Understanding Contraindications to BHRT:

Bioidentical hormone replacement therapy involves the use of hormones that are structurally identical to those naturally produced by the body. While BHRT can be effective for managing hot flashes, it may not be recommended for individuals with certain medical conditions, such as hormone-sensitive cancers (e.g., breast cancer), liver disease, blood clotting disorders, or a history of stroke or heart disease. In such cases, it is important to consider alternative approaches to alleviate hot flashes and improve quality of life.

Natural Treatment Options for Hot Flashes:

1. Lifestyle Modifications:

- Dress in layers to easily remove clothing when experiencing a hot flash.

- Keep your environment cool, using fans or air conditioning.

- Practice stress-reduction techniques, such as meditation, deep breathing exercises, or yoga.

- Engage in regular physical activity to promote overall well-being.

2. Dietary Adjustments:

- Avoid triggers such as spicy foods, caffeine, alcohol, and hot beverages.

- Incorporate more plant-based foods, including fruits, vegetables, whole grains, and legumes.

- Include foods rich in phytoestrogens, such as soy products, flaxseeds, and chickpeas, which may help regulate hormone levels.

3. Herbal Remedies:

- Black cohosh: Considered a popular natural remedy for hot flashes, black cohosh may help reduce their frequency and severity.

- Sage: Known for its cooling properties, sage tea or supplements may offer relief from hot flashes.

- Evening primrose oil: Some women find relief from hot flashes by taking evening primrose oil supplements.

4. Mind-Body Practices:

- Acupuncture: Research suggests that acupuncture may help alleviate hot flashes and improve overall well-

- Mindfulness-based stress reduction (MBSR): Engaging in MBSR practices, such as mindfulness meditation, may reduce the frequency and intensity of hot flashes.

5. Supplements:

- Vitamin E: Some studies indicate that vitamin E supplementation may help reduce the severity and frequency of hot flashes.

- Vitamin B complex: B vitamins are important for overall hormonal balance and may have a positive impact on hot flashes.

I also see women complaining of hot flashes triggered by high cortisol and in this case, we recommend adrenal support and stress management.

It is crucial to consult with a qualified healthcare professional or functional medicine practitioner to determine the most appropriate natural treatment options for your individual needs and medical history.

References:

1. Dodin S, et al. Can Phytoestrogens Help in the Treatment of Hot Flashes? Maturitas. 2010;66(3): 363-376.

2. Hirschberg AL. The Efficacy of Phytoestrogens in the Treatment of Vasomotor Menopausal Symptoms: A Systematic Review and Meta-Analysis. Menopause. 2012;19(8): 825-839.

3. National Center for Complementary and Integrative Health. Menopausal Symptoms and Complementary Health Practices. Accessed on 3 June 2023. Available online: https://www.nccih.nih.gov/health/menopausal-symptoms-and-complementary-health-practices

Please consult with your provider before trying these suggestions, this is not a medical advice but for educational purposes only.

How to Lose Body Fat in your 40’s

Losing body fat becomes more challenging as we age, especially during your 40s. However, with the right approach, it is entirely possible to achieve and maintain a healthy body composition.

In this blog post, we will discuss effective strategies and tips to help you lose body fat in your 40s. These evidence-based recommendations can support your weight loss journey and promote overall well-being.

1. Focus on a Balanced and Nutrient-Dense Diet:

- Emphasize whole foods: Fill your plate with nutrient-dense foods such as lean proteins, fruits, vegetables, complex carbs, and healthy fats.

- Portion control: Be mindful of portion sizes to avoid overeating.

- Prioritize protein: Adequate protein intake supports muscle growth and maintenance while boosting metabolism.

- Limit processed foods: Minimize consumption of processed foods high in added sugars, unhealthy fats, and empty calories.

2. Practice Regular Physical Activity:

- Combine cardio and strength training: Engage in a mix of aerobic exercises (e.g., jogging, cycling) and resistance training (e.g., weightlifting) to boost metabolism and preserve muscle mass. Strength Training is one of the most important tools, as you increase your muscle mass, so does your metabolic rate.

- High-intensity interval training (HIIT): Incorporate short bursts of intense exercise followed by brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

- Stay active throughout the day: Incorporate more movement into your daily routine, such as taking the stairs, going for walks, or standing instead of sitting for extended periods.

3. Prioritize Sleep and Stress Management:

- Get enough quality sleep: Aim for 7-9 hours of restful sleep each night, as poor sleep can negatively impact metabolism and increase cravings. You must be sleeping well to lose weight.

- Manage stress levels: Chronic stress can lead to weight gain. Find stress-relieving activities that work for you, such as meditation, yoga, or engaging in hobbies.

4. Monitor Caloric Intake: Eat nutrient dense foods.

- Create a moderate calorie deficit: Gradually reduce your daily calorie intake to create a deficit without drastically cutting calories, as this can hinder metabolism and lead to muscle loss.

- Keep a food diary: Track your food intake to become more aware of your eating habits and identify areas for improvement.

5. Stay Hydrated:

- Drink plenty of water: Hydration is important for overall health and can support weight loss by promoting optimal digestion and curbing cravings.

6. Seek Support and Accountability:

- Find a workout buddy or join a fitness group: Exercising with others can provide motivation and accountability.

- Consider working with a professional: A registered dietitian, nutritionist, or personal trainer can provide personalized guidance and support.

References:

- Dansinger ML, et al. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 2005;293(1):43-53.

- Melanson EL, et al. Resistance and aerobic exercise have similar effects on 24-h nutrient oxidation. Med Sci Sports Exerc. 2002;34(11):1793-1800.

- St-Onge MP, et al. Sleep duration and quality: Impact on lifestyle behaviors and cardiometabolic health: A scientific statement from the American Heart Association. Circulation. 2016;134(18):e367-e386.

Note: This blog post is for informational purposes only and should not replace professional medical advice.

Understanding the Root Causes of Bloating

Bloating is a common digestive complaint that can cause discomfort and impact daily life. While occasional bloating is normal, chronic or recurrent bloating may indicate underlying issues that need attention. In this article, we will delve into some of the root causes of bloating and explore potential solutions.

1. Gut Dysbiosis:

Imbalances in the gut microbiome, known as gut dysbiosis, can contribute to bloating. Research suggests that alterations in the composition and diversity of gut bacteria can lead to excessive gas production and fermentation, resulting in bloating (1). Addressing gut dysbiosis through targeted interventions like probiotics, prebiotics, and dietary changes can help alleviate bloating symptoms (2). We can also use peptides to aid improvement of gut health or antimicrobials to restore balance.

2. Food Intolerances and Sensitivities:

Certain individuals may experience bloating due to food intolerances or sensitivities. Common culprits include lactose (found in dairy products), gluten (in wheat and other grains), and fructose (in fruits and sweeteners). These substances can be poorly digested or trigger an immune response, leading to bloating and other gastrointestinal symptoms (3). Identifying and eliminating trigger foods with the help of an elimination diet or diagnostic tests, such as food intolerance panels, can provide relief (4). Low Dose Immunotherapy also helps desensitization.

3. FODMAPs:

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates that are not easily absorbed by some individuals. They can ferment in the gut, causing gas and bloating. High-FODMAP foods include certain fruits, vegetables, grains, and sweeteners. A low-FODMAP diet, guided by a healthcare professional, can help identify and manage FODMAP-related bloating (5).

4. Small Intestinal Bacterial Overgrowth (SIBO):

SIBO occurs when there is an abnormal overgrowth of bacteria in the small intestine, leading to bloating, gas, and other digestive symptoms. The excess bacteria can produce gases like hydrogen and methane, contributing to bloating and distention (6). Diagnosis and treatment of SIBO typically involve breath testing and targeted antimicrobial therapy (7).

5. Digestive Disorders:

Bloating can also be a symptom of underlying digestive disorders such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or gastroparesis. These conditions can disrupt normal digestive processes and contribute to bloating. Proper diagnosis and management of these disorders are essential for addressing bloating symptoms effectively (8).

In conclusion, understanding the root causes of bloating is key to finding relief and improving digestive health. Gut dysbiosis, food intolerances, FODMAPs, SIBO, and digestive disorders are just some of the factors that can contribute to bloating. Working with a healthcare professional, such as a functional medicine practitioner or gastroenterologist, can help identify the underlying causes and develop an individualized treatment plan. Angelica Clark PA-C, IFMCP is a Certified Functional Medicine Practitioner that is located in in Texas and can help you find relief from bloating using this approach . clarkwellnesswaco.com - (254) 386-8149

References:

1. Rinninella, E. et al. (2019). Gut microbiota and celiac disease. Digestive and Liver Disease, 51(9), 1215–1222.

2. Johnsen, P. H. et al. (2020). Faecal microbiota transplantation versus placebo for moderate-to-severe irritable bowel syndrome: A double-blind, randomised, placebo-controlled, parallel-group, single-centre trial. The Lancet Gastroenterology & Hepatology, 5(1), 17–24.

3. Skodje, G. I. et al . (2018). Fructan, Rather Than Gluten, Induces Symptoms in Patients With Self-Reported Non-Celiac Gluten Sensitivity. Gastroenterology, 154(3), 529–539.e2.

4. Aziz, I. et al. (2014). A Study on the Prevalence of Undiagnosed Coeliac Disease in Adult Patients with Functional Dyspepsia. Alimentary Pharmacology & Therapeutics, 40(11–12), 1347–1353.

5. Halmos, E. P. et al. (2014). A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome. Gastroenterology, 146(1), 67–75.e5.

6. Ghoshal, U. C. et al. (2017). Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut and Liver, 11(2), 196–208.

7. Rezaie, A. et al. (2016). Hydrogen and Methane-Based Breath Testing in Gastrointestinal Disorders: The North American Consensus. The American Journal of Gastroenterology, 112(5), 775–784.

8. Drossman, D. A. (2016). Functional Gastrointestinal Disorders: History, Pathophysiology, Clinical Features, and Rome IV. Gastroenterology, 150(6), 1262–1279.e2.