Hot flushes can have a profound negative impact on your life and in some cases, lead to anxiety and depression.
Black Cohosh the herb that helps many women regain control of their lives.
There are literally thousands of ‘menopause’ advice posts and suggestions it is difficult to know which way to turn.
I experienced an early menopause at 47 due to a total hysterectomy that included the removal of my ovaries and cervix. The medical practitioners all advised me to take HRT, but I was reluctant due to family cancer history and really wanted to try a more natural way.
I struggled at first with irritability, erratic moods, insomnia, aches and pains and sweats both night sweats and embarrassing ‘Hot Flushes’.
Night after night I read and read again and then after some serious deep research had created myself my own natural menopause box of tricks.
There was a 20 day period from the day I had the hysterectomy until I started my natural menopause kit and within 30 days of taking my concoction I can honestly say I have never had a hot flush again. Now I write this post 14 years later and I no longer take any of my menopause kit, I stopped taking all the natural remedies 12 months after my hysterectomy. Some of my friends and clients who have taken my menopause kit of natural remedies have tried to stop yet symptoms have returned, so they have played around and reduced some of the items, and many feel overall wellbeing both in body and mind. They are all experiencing a natural onset menopause and still have ovaries in place which may be the reason they still present with some of the menopause symptoms when they decrease their kit.
I must stress, you and I have our own unique genetic makeup and DNA structure and therefore what worked for me may not work for you, but if you are feeling the frustrations I did, anything is worth a try.
So one of the life changer for me was Black cohosh. I read about this and delved deeper as it has so many conflicting reviews, but the fact it was a natural plant root, I gave it a shot; I was glad I did.
Black cohosh is a herb and it is the root that is used for medicinal purposes. Since 1950’s it has been traditionally used to treat many of the symptoms experienced during menopause including insomnia, sluggish mental function and digestive issues such as indigestion. As it has also been known to relax muscles those with anxiety report less episodes when taking Black cohosh daily. There is some scientific evidence to support the claims made by those who take the root on a daily basis for over a 30 day period. The main noticeable change is the decrease in ‘hot flushes’.
A word of warning though, if you have or have had any form of cancer, you must seek medical guidance prior to taking Black cohosh.
This week has seen a high number of enquiries relating to that life changing symptom ‘Hot Flushes’.
Whether you are in your perimenopause or menopause it is likely you are experiencing one or more of the more common symptoms listed below. If you can identify at least one of the symptoms on the list, then carry on reading this post, it could change your life.
The Bold fonts indicate links direct to independent websites where you can purchase the products.
Decrease in menstruation/Absence of menstruation
Sore tender breasts
Lack of concentration
Reduced libido or sex drive
Reduced muscle mass
Reduced bone mass
…… there are many more……
You are unique and no two women will experience the same menopause, one thing that is common and causes the most concern are ‘Hot Flushes’ and night sweats. Many women restrict their daily activities as a result of severe flushes that prevent them from socialising and that in-turn brings further symptoms associated with the menopause such as depression and anxiety. Managing ‘Hot Flushes’ is the focus of this post.
It is important that I mention here that I do not intend to diagnose or offer treatment, I am merely providing suggestions that have been successful for others. Always consult your medical practitioner prior to commencing any changes in your usual routine.
The menopause can occur at any
age, though is more common in women 45+ and is a result of oestrogen levels
falling which are necessary for regulating the menstrual cycle as it is the
primary female sex hormone.
The menopause is a result of this
change in hormone productivity and can cause many uncomfortable symptoms which
can limit your daily activity.
These foods are for any woman who
is in the perimenopause
or menopause stage.
Flaxseeds– A true power food. They contain omega-3 fatty acids and lignans. They are said to have anti-oestrogen properties and are currently being studied in relation to their ability to prevent cancer.
How to add Flax seeds to your daily diet: Sprinkle on top of your yogurt, add to your smoothie or visit the internet to be inspired. I love this recipe for Flaxseed Crackers.
Now I know I typically advocate all things free from dairy and animal products, though I feel I must inform you of the powerful properties found in Bone broth. If you are truly experiencing extreme ‘hot flushes’ you should notice some relief after consuming bone broth every day. Symptoms should improve after 3-4 days. You need to maintain a regular intake, suggested maintenance intake is three servings a week.
It is excellent for joint health, collagen, flexibility and organ connective tissues. Bone broth has been traditionally used for many years to support prolapse of organs as it helps the connective tissues remain elastic and boost the collagen production.
Bone Broth is traditionally used to prevent prolapse of organs due to its acclaimed power of helping strengthen connective tissues that support organs within the body.
Bone broth also has been used to support healthy skin, hair, nails and reduce dry skin condition.
Many of you will know how much I love fermented foods. They are a true power house of probiotics that can help alleviate many common symptoms. Fermented foods contain natural probiotics and enzymes and the fibre in the vegetables supports your digestive system.
Sauerkrautis also a great source of vitamin C and K, potassium, calcium and phosphorous. Not only does it reduce inflammation it has been known to help reduce symptoms of depression.
Sauerkraut is the easiest to add
to your daily diet and there are plenty of recipes on the internet.
A word of caution here – the shop sold Sauerkraut is often made with vinegar which restricts the growth of Lactobacillus.
Dong Quai has been used in traditional Chinese herbal medicine for many years and this herb has been shown to reduce hot flushes, insomnia and fatigue. Available in capsule form
The essential oilYlang Ylang is great for massage, and is known to relax the nervous system.
It is a challenge to have a truly balanced diet that delivers all the essential nutrients for maximum cell function. There are many supplements known to support you during menopause, these are the more common ones:
Vitamin D3– decreased levels of oestrogen during menopause can be boost by Vitamin D which helps support moods
Vitamin K2– helps to protect against bone loss and brain health
“Let’s align your
chakras”…. Unsure what I am referring to? You won’t be alone. So many of us
hear phrases and words yet fail to question what they are referring to.
basically ‘wheels of energy’. Let me explain a little deeper. Chakra mean
‘wheel’. Whether you believe it or not, your body is energy and energy is
recorded in a form of vibration. We all have 7 chakra points that align your
believed the body to be made up of 5 elements, air, water, fire, earth and
space. If we look at nature today, for a seed to grow it requires all the 5
elements, we are no different and to grow we require the same.
To help us
understand our body and balance we all have a subtle body; a nonphysical and
energetic force known as prana. Prana moves through channels, often called
nadis; these are your circulatory systems such as your viens, arteries, nervous
system, digestive system, excretory system and reproductive system.
– flow of energy within your body.
You expect your
body to respond efficiently and effectively yet there must be optimal levels of
flow, any block within your energy system delays reactions.
It is important to keep your chakras
clear, free spinning. The major rule of energy flow is it starts from the base
of the spine (nadi) and up to the crown of the head.
Here is a little insight into what each
chakra can tell you about yourself.
First chakra (base
of the spine): This is your foundation, or grounding. When in balance, the
first chakra gives you a sense of physical security, safety, and feeling cantered.
People who feel well-supported have a strong first chakra.
Second chakra (sacrum):
This is your source of pleasure, creativity, and sexual energy. When in
balance, the second chakra makes life enjoyable. People who are enthusiastic
and can accept pleasure naturally, without excess, addiction, or inhibition,
have a strong second chakra.
Third chakra (navel/solar
plexus): Commonly called the power chakra, the third chakra converts energy
into physical form, beginning with good digestion and hormonal balance. When in
balance, this chakra makes you feel empowered and able to bring your intentions
to fruition. People who have self-confidence and self-esteem are strong in the
Fourth chakra (heart):
The subtle or spiritual qualities of love, compassion, and empathy are governed
by the fourth chakra. When in balance, this charka is soothing, comforting, and
nourishing. People who are warm-hearted, sympathetic, and loving have a strong
Fifth chakra (throat):
The fifth chakra is about communication and expression. When in balance, this
chakra allows you to express yourself with a sense of safety and confidence.
People who can speak their truth and think clearly have a strong fifth chakra.
Sixth chakra (forehead):
The sixth chakra traditionally sits like a “third eye” that gives inner vision
and access to higher or spiritual reality. When in balance, this chakra allows
for intuition and insight. People who trust their inner perceptions have a
strong sixth chakra, with the added potential for wisdom and a powerful
Seventh chakra (top
of head): Commonly called the “crown” chakra, the seventh chakra is the
connection to pure consciousness. When in balance, this chakra gives the
individual awareness knowledge that it is universal awareness—the lower self (Jiva)
is the higher Self (Atman), and both are merged into the One (Brahman).
People who experience states of unity consciousness have a strong seventh
don’t have to be taken literally, although the chakra system has a long
tradition in Yoga as a model for the anatomy of the subtle body. To translate
your understanding of the chakras into practical benefits, here are three main
areas that you can take advantage of.
Here is a guide to keep your chakra
energy flowing (taken from chopra)
Element: The root
chakra is associated with earth, so walking barefoot in the sand, grass, or
dirt can be beneficial. Any time spent in nature is helpful for this chakra.
Nutrition: Eat healthy
red foods like tomatoes, beets, berries, and apples.
Wear and Decorate: Use accents
of red and wear red jewellery, clothing, or shoes.
Element: The sacral
chakra is associated with water, which means swimming or spending time by
bodies of water like lakes and oceans is beneficial.
Nutrition: Eat orange
foods like carrots, oranges, melons, or mangoes.
Wear and Decorate: Surround
yourself with orange accessories or tones.
3rd Chakra (Solar
Element: The solar plexus
chakra is associated with the element of fire, so enjoy sitting around a
bonfire or soak up bright sunlight.
Nutrition: Eat yellow
foods like bananas, ginger, turmeric, pineapple, and corn.
Wear and Decorate: Wearing yellow
clothing, jewellery, and accessories would be beneficial.
Elements: The heart
chakra is associated with air, so breathing deeply will help to clear the
energy at this level. Drive with the windows open, fly a kite, or take a boat
Nutrition: Eat green
foods including broccoli, avocado, and leafy greens like kale or spinach.
Wear and Decorate: Accent your
life with all shades of green.
Element: The throat
chakra is associated with ether (similar to spirit), so sitting in an open
space under a clear sky is a fabulous way to get this energy flowing
Nutrition: Eat blue foods
like blueberries, currants, dragon fruit, and kelp.
Wear and Decorate: Use all blue
Element: The third
eye chakra is associated with light. To balance and open this chakra, sit in
stillness in the sunlight or relax in a window as the sun pours in.
Nutrition: Eat indigo
foods including purple kale, grapes, and blackberries.
Wear and Decorate: Wearing
indigo clothing or jewellery and decorating with accents of this colour will be
Element: The crown
chakra is affiliated with all the elements, so connecting with your wholeness
rather than a single element is the recommended practice. Spend time in
meditation, chanting, or prayer.
Nutrition: At this
level, the nutrition is no longer for the physical body. This chakra is not
nourished with food, but with spiritual practices. Practice self-reflection and
Wear and Decorate: Wearing
violet clothing or jewellery and decorating with accents of this colour will be
Setting small manageable goals that
are SMART (Specific, Measurable, Attainable, Relevant/Realistic, and
Time-Bound) can be life-changing. Decide what area of your life you wish to
focus on, you may wish to focus on a goal for each of your chakras. It is your
beginning to a happy, healthy productive self, so this is your choice.
Need to feel more grounded?
When the root chakra, Muladhara, is balanced, you feel safe,
secure, and at home in your own skin. Physically located at the toes, feet, and
legs, the root chakra connects you to the element of earth.
Connect with nature
Go for a hike
Walk on the beach
Plant a garden
home a place you like to be
Set up a sacred corner
Treat yourself to new bedding
Do a deep clean
“grounds” you (and do more of it)
Break out your art supplies
Call a good friend
Sit in meditation
When the sacral chakra, Svadistana, is balanced, you feel
emotionally connected, in touch with all of your senses, and creatively
charged. Physically located at the hips, low back, and lower abdomen, the
sacral chakra connects you to the element of water.
Invest in new art supplies
Free-write in a journal
Get in the water
Walk near the ocean, river, or lake
Enjoy a soothing shower
Join a gym with access to a swimming pool
Drink more liquids
Drink warm tea in the morning
Stay hydrated throughout the day
Close your evening with an Ayurvedic nectar drink
SOLAR PLEXUS CHAKRA When the solar plexus chakra, Manipura,
is balanced, you feel courageous, at ease, and have high self-esteem.
Physically located at the abdomen, mid-back, waist, and digestive organs, the
solar plexus chakra connects you to the element of fire.
Get on your yoga mat
Sign up for that 5K
Grab a workout buddy to help you stay on track
realistic goals and follow through
Write a weekly to-do list
Email a friend to keep you accountable
Create a chart for keeping track of achievements
Eat nourishing food
Try a new restaurant in town
Cook your favourite meal from scratch
Meander the stands at a farmer’s market and taste something you have never
When the heart chakra, Anahata, is balanced, you feel empathetic,
generous, and loving. Physically found at the heart, chest, shoulders, arms,
and hands, the heart chakra connects you to the element of air.
acts of kindness
Pay for a strangers’ bridge toll
Bring your neighbour flowers
Leave a note of encouragement on a car windshield
Send a note of thanks to an inspiring teacher
Write a list of five people you are glad to have in your life
When the throat chakra, Vishuddha, is balanced, you feel able to
communicate with clarity, listen attentively, and be open-minded. Physically found
at the neck, throat, ears, jaw, and mouth, the throat chakra connects you to
the element of space.
Start a blog
Begin a daily journaling practice
Paint, draw, sculpt, dance, or craft
Share your thoughts
Call your friend who has moved away
Text your neighbour for a tea date
Write a letter to someone who has been on your mind lately
Stand up for yourself and others
Set clear personal boundaries
Say what needs to be said to clear the air with a co-worker
When the third eye chakra, Ajna, is balanced, you feel intuitive,
inspired, and imaginative. Physically located at the forehead, brow, and brain,
the third eye chakra connects you to the element of light.
Learn something new
Sign up for a class at your local community college
Try an upcoming workshop at your yoga studio
Trust the intuitive
hints in your body
Follow your gut instincts for an entire day
Meditate and listen for a spark of inner wisdom
Stop and pay attention to what your body needs
Keep a dream journal next to your bed
Make a list of five to 10 things you want to be “when you grow up”
Write out a detailed description of your perfect day
When the crown chakra, Sahasrara, is balanced, you feel connected
to all beings and part of something greater. Physically located at the top of
the head and one foot above the head, the crown chakra connects you with the
Start with five to 10 minutes with a timer or app
Join a weekly meditation group
Sign up for a retreat
Get a massage
Schedule an acupuncture treatment
Spend a whole day in bed with a good book
Follow your passion Book an airline ticket to somewhere you’ve been wanting to go Volunteer at an organisation making change in your community Genuinely smile at six people today
Your gall bladder is a reservoir for bile; a highly alkaline that controls the acidity of the stomach contents as it arrives in the duodenum.
When food enters the small intestine, a hormone called cholecystokinin is released, signaling the gallbladder to contract and secrete bile into the small intestine through the common bile duct.
The bile helps the digestive process by breaking up fats. It also drains waste products from the liver into the duodenum, a part of the small intestine.
An excess of cholesterol, bilirubin, or bile salts can cause gallstones to form. Gallstones are generally small, hard deposits inside the gallbladder that are formed when stored bile crystallises. A person with gallstones will rarely feel any symptoms until the gallstones reach a certain size, or if the gallstone obstructs the bile ducts. Surgical removal of the gallbladder (cholecystectomy) is the most common way to treat gallstones.
Poor eating habits and foods high in sugars and fats can contribute to gallbladder disease and gallstones. A diet with less fat and more fiber can prevent gallstones and improve your health.
Fried and fatty foods are more difficult to break down and can cause pain. Increasing nutrient-rich foods in your diet, such as vegetables and fruits, can improve gallbladder function and prevent complications.
Liver Fatigue can lead to symptoms of poor circulation, digestive problems, headaches, skin related allergies and hormonal imbalances.
Bile that is stored in the gall bladder is necessary for absorption of fat soluble materials and supports the removal of toxins.
Detoxification of the liver is complex though there are some key elements that can easily be incorporated into your daily diet.
Eat your greens – Kale, Cabbage, Broccoli. Dark leafy vegetables are bursting with chlorophyll which can neutralise toxins.
Turmeric can help fight infections, reduce inflammation and aid digestion. It stimulates bile production and excretion via the gall bladder, improving the body’s ability to digest fats.
This radish based juice is powerful. Radish stimulates bile production. Mixed with the protein from the sprouts this alkalising juice has a nice kick to it.
1/2 cup of red radishes (6 small) trimmed, 1/2 cup of alfalfa or sunflower sprouts, 1 red apple (cored), 1 cup of chard, 1 cucumber. If you do not have a juicer, you can hand blend this and then push through a sieve.