Hot Flashes

Lifestyle changes

Lifestyle Modifications to Beat the Heat Description
Cool Your Bedroom Lower your bedroom temperature or use cooling pillows and mattress pads (like ChiliPad or Chillow) to stay comfortable during night sweats.
Dress in Breathable Layers Wear loose, breathable fabrics (cotton, linen, silk) for comfort, and choose moisture-wicking fabrics (nylon or polyester) for exercise.
Sip Cold Water Keep an insulated bottle of ice water with you throughout the day to stay hydrated, cool down during hot flushes, and help regulate body temperature.
Use a Fan Keep a portable fan nearby or find one at the gym to help keep you cool during hot flushes. Ask for one if your gym doesn't have one.
Keep a Change of Clothes Nearby Keep dry clothes close by, especially at night, so you can quickly change if a hot flash occurs. This can help you feel more comfortable and reduce stress.

Recipes

Hemp & Flaxseed Power Salad 

This salad is fresh, satisfying, and packed with nutrients that support hormonal balance, healthy fats, and fiber! 

Ingredients: 

·       2 cups mixed greens (spinach, kale, arugula, etc.) 

·       1/4 cup hemp seeds (omega-3s + protein) 

·       1 tablespoon ground flaxseeds (phytoestrogens + omega-3s) 

·       1/2 avocado (healthy fats) 

·       1/4 cup walnuts (omega-3s) 

·       1/2 cup shredded carrots 

·       1/4 cup cucumber, sliced 

·       1 tablespoon olive oil (healthy fats) 

·       1 tablespoon apple cider vinegar (for tang) 

·       Salt and pepper to taste 

Instructions: 

1.        In a large bowl, combine the mixed greens, hemp seeds, flaxseeds, walnuts, avocado, carrots, and cucumber. 

2.        Drizzle with olive oil and apple cider vinegar, and toss everything together until well coated. 

3.        Season with salt and pepper to taste. 

4.        Enjoy this nutrient-packed salad as a light meal or side dish! 

Benefits: 

·       Hemp seeds are an excellent source of omega-3 fatty acids and plant-based protein, providing heart and brain benefits. 

·       Flaxseeds contain phytoestrogens (lignans) that can help with hormone balance and may reduce the frequency of hot flashes. 

·       Walnuts add healthy fats and additional omega-3s. 

·       Avocados provide healthy fats that support overall well-being and may also help manage hormonal fluctuations. 

Flaxseed and Walnut Energy Bites 

Ingredients: 

·       1 cup rolled oats 

·       2 tbsp ground flaxseeds (phytoestrogens + omega-3s) 

·       1/2 cup walnuts, chopped (omega-3s) 

·       1/4 cup almond butter or peanut butter 

·       1/4 cup honey or maple syrup (for sweetness) 

·       1/2 tsp vanilla extract 

·       1/4 tsp cinnamon (optional) 

·       2-3 tbsp dark chocolate chips (optional) 

Instructions: 

1.        In a large bowl, mix together the rolled oats, ground flaxseeds, and chopped walnuts. 

2.        In a small bowl, stir together the almond butter, honey, vanilla extract, and cinnamon until smooth. 

3.        Pour the wet ingredients into the dry ingredients and mix until everything is well combined. If the mixture feels too dry, add a little more almond butter or honey. 

4.        Roll the mixture into small bite-sized balls (about 1 inch in diameter). 

5.        If desired, roll the balls in some extra ground flaxseeds or sprinkle dark chocolate chips on top. 

6.        Place the energy bites in the fridge to set for at least 30 minutes before enjoying. 

Benefits: 

·       Flaxseeds are rich in phytoestrogens (lignans), which can help balance hormones during menopause. 

·       Walnuts provide healthy omega-3 fatty acids, which may help reduce the frequency of hot flashes and support overall heart health. 

·       Almond butter and oats provide fiber, protein, and additional nutrients for sustained energy.