6 Tips to Reduce Hot Flashes and Lower Blood Sugar Levels
Ask any woman who is either going through menopause or is postmenopausal what the most annoying symptom of “the change” is and you are likely to hear hot flashes. Hot flashes can strike at the least convenient times: while at work, while out having a glass of wine with friends or during the middle of a peaceful night sleep. Suddenly, you feel the flash build as your temperature begins to climb, your face turns flush, your heart races and perspiration begins to wash over you like you just stepped out of a sauna.
Hot flashes and night sweats are uncomfortable and can disrupt a woman’s sleep patterns, interfere with work and leave us feeling tired and frustrated.
But hot flashes might also be a sign of another problem that few people talk about – high blood sugar levels and insulin resistance.
So, what causes hot flashes?
If you ask this question, most people including your doctor may not give you a clear-cut answer. Many of them will respond with either “I don’t know” or “It’s not clear what causes hot flashes”. One common answer is that hot flashes are caused by declining estrogen levels and some women report that using bioidentical estrogen and progesterone therapies has helped to reduce the number and the intensity of hot flashes.
But there is still one very important factor that triggers hot flashes that not many people talk about…
Blood sugar dysregulation or insulin resistance
Insulin is a hormone produced by the pancreas that is released when we eat, to store glucose or blood sugar.
When eating or drinking beverages that are highly processed and high in sugar, the pancreas is required to secrete more insulin than normal into the blood stream to remove the excess glucose. In time, the body can become resistant to storing the glucose, creating a condition known as insulin resistance which potentially can lead to type 2 diabetes.
People with insulin resistance experience stubborn weight gain especially around vital organs; fatigue, mood swings, difficulty concentrating and yes …. HOT FLASHES!
But the good news is insulin resistance can be reversed with a few simple changes to lower blood sugar levels and, if caught early, no medications are needed.
How to Reduce Hot Flashes and Lower Blood Sugar Levels
Hot flashes are a fact of life for approximately 70% of menopausal women. If you are experiencing them just know that you are not alone. But the good news is we do have control to some degree with these simple steps:
- Cut the Sugar – Reduce or eliminate all added sugars especially in the evening before bed including sweet treats, sweetened beverages and even fruit juice. Instead of drinking fruit juice eat the whole fruit. You will consume less sugar in the form of fructose and the fiber of the fruit will slow the uptake of sugar into the blood stream.
- Avoid Alcohol – Alcohol effects blood sugar and is a primary trigger for hot flashes. Wine and cocktails with sweetened mixers tend to be the worst offenders. Which is sad for those of us who enjoy a nice glass of chardonnay in the evening.
- Rest – Make sure to get plenty of rest. Go to bed at a reasonable time and shoot for 7 to 8 hours of sleep each night. Even if your sleep is disturbed, a regular sleep schedule will help to rejuvenate you.
- Reduce Stress – This is probably one of the most challenging ones for the clients I coach. With our jobs, family life and feeling tired due to hormonal changes, stress is a reality. But stress and perceived stress are also triggers for hot flashes and hormonal imbalances. Reduce stress as much as possible by including a 5- or 10-minute meditation in your day, going for a leisurely walk at lunch or after work, or treating yourself daily to something that you enjoy and that rejuvenates you.
- Get Active – Exercise, even just a brisk walk for 15 to 30 minutes, reduces high levels of insulin and blood glucose levels. It helps relieve stress and releases happy endorphins to make you feel better and have more energy.
- Eat a real food diet that includes protein in the form of fish, poultry and meat; plenty of high fiber vegetables in a variety of colors; and healthy fats like coconut oil, olive oil, and avocado oil along with small amounts of fruit, nuts and seeds.
Follow these 6 steps and get your hot flashes and blood sugar under control.
Need support? Contact Lacee for help with any of your health coaching questions.
Note: The onset of menopause is a great time to get a wellness check by your doctor or naturopath. Ask them to check your hormone levels, blood sugar levels and maybe even a nutrient panel to see if there are any vitamins or minerals you might need to include in your diet to optimize your health and “Live Life Healthy and Happy.”
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