nightsweats

Soy! Oh Boy!

Posted by Liz on Aug 27, 2008 in hot flash, nightsweats, women's health | 10 comments

It’s Wednesday, meaning that it’s time for me to debunk a popular myth about menopause or provide you with a bit of inspiration for hump day.

Tongues have been wagging a lot about soy isoflavones (plant-based compounds with estrogen-like properties)  with the most disturbing reports linking high doses to genetic damage and stimulation of estrogen receptors to promote breast cancer.

So, do you need to be worried if your current menopause diet includes lots of soy? (You can read more about the potential benefits of soy here.) Evidently, the answer is NO!

According to a newly published study in the Menopause Journal, unconjugated forms of soy isoflavones are safe and well tolerated at daily doses as high as 900 mg/day. (Unconjugated forms are more readily absorbed into the bloodstream.)

In this study, researchers administered soy isoflavones or placebo to 30 postmenopausal women for 84 days.  The goals of the study were to measure DNA damage, cell death and any changes that would indicate that estrogen was stimulated (which might lead to tumor growth). The researchers found no indication that high (900 mg) daily doses of soy caused DNA damage, increased cell death or affected estrogen. What’s more, any side effects (ocurring in only 1 woman) were mild or moderate in severity.

Granted, the study population is quite small and more data are needed to confirm these findings. Neverthless, the researchers do conclude that despite the considerable debate over the negative, estrogen-related effects of soy isoflavones, findings suggest only minimal effects.

If you are currently using soy isoflavones as a strategy to combat vasomotors symptoms like hot flashes and night sweats, eat with ease. It appears that you are not increasing your breast cancer risk. Nevertheless, as my grandmother used to say “everything in moderation.”

Happy News for Wednesday!

[Cross-posted at EmpowHer.com]

That Old Black Magic

Posted by Liz on Aug 17, 2008 in herbal medicine, hot flash, nightsweats | 0 comments

[youtube=http://www.youtube.com/watch?v=k_KNmHYYARI]

Remember black cohosh? That wonderful herb in the buttercup family of plants that is commonly used  to address hot flashes, mood swings, night sweats and other vasomotor symptoms? Black cohosh has been used in traditional folk medicine for centuries and was introduced to the settlers by Native American Indians, who incorporated the herb into their traditional medicines for women’s ailments.

I’ve discussed the utility of black cohosh for sleep and other disturbances in a previous post.

Personally, I’ve been using a standardized black cohosh formulation in combination with some Chinese herbs, (as recommended by acupuncturist and Chinese medicine specialist Elaine Stern)  with great success for many months now. Hence, I am a huge fan. And in my book it is that ‘old black magic.” Still, I believe that it’s important to address warnings that link black cohosh to liver damage. Here’s what you need to know:

Based on recent statements that have been recently issued in Australia and the United Kingdom, The U.S. Pharmacopeia’s Council of Experts extensively analyzed data from 30 case reports, side effects reports and other sources to evaluate the association between black cohosh and liver damage.  They concluded that there was enough evidence from case reports to suggest a possible link and proposed that a cautionary statement be included on manufacturer labeling.

So, what’s the bottom line? Overall, there are been few reports of liver damage but they have provoked enough concern to raise a red flag amongst several regulatory agencies worldwide. Here, the U.S, the National Institutes of Health Office of Dietary Supplements says that millions of people have safely used black cohosh without any apparent negative health effects.

As always, if you choose to go the herbal route, speak to an health professional who is well-versed in herbal medicine first. Try to select standardized formulation (it usually says it right on the label), which can help to insure that optimal and safe manufacturing processes have been followed and that you’re getting a pure form of the herb. Finally, be aware of potential side effects. In addition to liver damage, black cohosh has been linked with headache, dizziness, visual disturbance, constipation and intestinal discomfort, mostly at higher than recommended doses. Finally, remember that herbal medicine is medicine, and like Western preparations, requires vigilence, common sense, and can result in adverse effects if not used correctly.

Wednesday Bubble

Posted by Liz on Aug 6, 2008 in herbal medicine, hot flash, nightsweats | 0 comments

I’m starting a new feature on Flashfree called the Wednesday Bubble. Every Wednesday, I plan to shed light on a popular misconception about a menopausal treatment or symptom, discuss research that proves or disproves a theory or simply highlight an important thought for hump day.

Onto today’s bubble!

In a recent post, I posted evidence debunking the beneficial effects of HRT with regard to pain during intercourse. Now, a Chinese herbal preparation has been shown to be ineffective.

Researchers from the Chinese University of Hong Kong have confirmed that the Chinese medicine herbal preparation, Dang Gui Buxue Tang (which contains the herbs Dang Gui and Huang Qi), has little effect on menopausal vasomotor symptoms such as hot flashes and night sweats.

Chinese herbal medicines containing Dang Gui and Huang Qi are commonly used in China for menopausal symptoms.  Neither preparation has undergone rigorous Western testing for efficacy or safety.

Over a 6-month period, 100 women with acute menopausal symptoms took either Dang Gui Buxue Tang or placebo.  The researchers found no difference in the frequency of mild, moderate or severe hot flashes between the study groups. In fact, Dang Gui Buxue Tang was found to be superior to placebo only for mild hot flashes. The researchers concluded that while Dang Gui Buxue Tang may be perceived as being beneficial for treating vasomotor symptoms, it is actually no better than placebo.

The placebo effect has been studied far and wide. Recently, it was attributed to the brain’s expectation of a future reward, meaning that if you think it, it will be. The findings of this particular study were interesting because the researchers actually expected these results. Keep in mind, however, that there are plenty of Chinese herbal medicine preparations that proving to be useful for menopausal symptoms. The most important consideration is that if you are considering using Chinese herbal medicine, consider the source. This means that you should consult a licensed practitioner and be sure any preparation you use is targeted for you and not simply purchased off the shelf or online without some sort of directive.

I want to hear from you. Let me know how you feel about the Wednesday Bubble. And if you have an idea for one, be sure to email me and let me know!

Matted

Posted by Liz on Jul 14, 2008 in hot flash, Meditation/mindfulness therapy, nightsweats, stress | 3 comments

Ladies – get your mats ready!

Research suggests that yoga is actually superior to physical exercise for relieving vasomotor symptoms (e.g.  hot flashes and sleep disturbances) perceived stress and neuroticism in perimenopausal women.

The new study, published in the journal Menopause, compared the effects of 8 weeks of simple, trainer-supervised physical exercise to integrated yoga (sun salutation with 12 postures, breathing practices and cyclic meditation) in 120 perimenopausal women.

Positive, significant benefits were seen in all measures among women who were part of the yoga versus the physical exercise group.

Yoga appears to be a wonderful way to relieve some of the more troublesome menopausal symptoms without medication. I wouldn’t give up any physical exercise that you engage in but adding a yoga component to your routine may be provide some additional benefits.

Yoga classes are offered throughout the country in local gyms, specialized centers and often through the local YMCA or YWCA. If you’ve never participated in a class, you can learn more about the practice of yoga at  the following sites:

• The American Yoga Association offers a great introduction to yoga
• The Iyengar Yoga National Association of the United States also has some well-written content on their website, and oversees instructor certification. They may be a good resource for finding an instructor
• Yogajournal.com is a great resource for videos, teachers, community, blogs, etc. and a wonderful place to get started

Finally, I just want to mention that that is not me in the photo. If I were ever able to get into that position, it might take me months to get out of it!

How many changes of clothing?

Posted by Liz on May 22, 2008 in apparel, hot flash, nightsweats | 3 comments

How many changes of clothing do women in the midst of hot flash heaven take to work? I’ve heard of numbers ranging from one up to three. Guess it depends on how often you’re flashing, right?

Recently, I ran across this interesting site for COOLMAX apparel. COOLMAX is a wicking fabric that draws moisture away from the body while promoting its absorption. What this means for the wearer is that you will stay cooler despite the sweat. Now mind you, while several sites carry COOLMAX clothing, it tends to run on the more casual side and may not be appropriate as work attire. Nor has it moved into high fashion arena as of yet.

COOLMAX is only one of numerous wicking fabrics that have been used in recent years for athletic gear and are now moving into other markets. Several companies cater to women who experience hot flashes and night sweats and in coming weeks, I’m going to highlight a few (and rate a few as well!).

A quick search revealed a cute tank top to wear under jackets (although the rest of their wares are bit too conservative for my taste!), Sierra Trading Post carries a COOLMAX long sleeved top and a tank that are not bad looking.

Look, this apparel is definitely not geared towards the fashionista and I’m hoping that as more and more women start opening up about what’s going on, that designers will start to listen and accommodate.

In the interim, it may be prudent to start the day with loose, cotton clothing in several layers, if work allows. As you flash, remove a layer or two. And be sure to have an ’emergency’ kit with moist towelettes on-hand so that you can change clothing and feel fresher.