Posts Tagged "hot flashes"

Wednesday Bubble: Hot flashes? Try a little mindfulness…

Posted by Liz on Mar 16, 2011 in mind-body therapy | 1 comment

[youtube=http://www.youtube.com/watch?v=dael4sb42nI]

No bubble bursting or woo woo. I’m talking the real deal. And if mindfulness doesn’t lead to a wee bit of tenderness, well, I don’t know what will. But enough of me taking poetic license with Otis.

Back in January, I wrote about a piece about the relaxation response and how a daily relaxation practice can actually alter gene structure and induce cellular changes believed to promote health. In the post, I said that “both inner and outer psychological states and environmental factors play a role in how women experience peri and post-menopause, their self-esteem, attitudes and severity of symptoms. If a daily practice of some sort of relaxation strategy can actually alter genes in a way that improves health and well-being, why can’t that daily practice also improve the menopausal/midlife experience?”

Guess what?

It appears that I might have been correct.

Writing in the Advanced Online edition of Menopause, researchers say that women who learn to recognize and more accurately discriminate the components that make up an experience, e.g. thoughts, feelings and sensations, or more specifically, the degree of bother and stress related to hot flashes, may be able to reduce the impact of the flashes on wellbeing.

In this 20 week study, women who were late into the transition into full menopause or in early menopause who reported experiencing, on average, 5 or more moderate to severe hot flashes/night sweats a week were assigned to 8 weekly mindfulness-based stress reduction classes  plus one, all day weekend class or to a waiting list. These classes, which lasted 2.5 hours at a time, involved the following:

• Focused awareness of gradually moving thoughts through one’s body from the feet to head while lying down, paying close attention to bodily sensations
• A sitting meditation focusing on breathing
• Mindful stretching
• Learning materials that discussed how to apply mindful stress reduction practice to everyday life and specifically in response to distressing symptoms and situations.

All participants also completed daily hot flash diaries to rate how bothersome their hot flashes were throughout the study period. Additionally, the researchers analyzed the intensity of hot flashes, quality of life, sleep quality, anxiety and perceived stress, as well as medical history, smoking, previous experience with mindfulness practices, and factors directly related to flashes such as smoking, body mass index, alcohol use and physical activity.

Granted, this study is a small one. But the researchers found that mindful stress reduction practice significantly reduced hot flash bother over time by almost as much as 15% after nine weeks and by almost 22% by 20 weeks, compared to at least half as much in women who were on the wait list. Moreover, sleep quality improved considerably!

Overall, the researchers say that their findings truly highlight the role that stress in general, and mental stress in particular, play in how we perceive hot flashes, how much we are bothered by them, and even their severity and frequency. However, they also say that the fact that mindfulness practice did not affect the intensity of hot flashes shows that it might simply help women cope better with them. Less clear is how the degree to which the placebo effect played a role; studies of pharmaceutical treatments report a subjective placebo effect of up to 30% so it’s not out of the realm of possibility.

Still, they believe that their data show that mindfulness stress reduction may be a significant resource for reducing the bother of hot flashes. Overall, it’s a win-win. Calm the mind; calm the body. Why not try a little tenderness with yourself?

Wednesday Bubble: is menopause relief right under your nose?

Posted by Liz on Feb 23, 2011 in aromatherapy | 3 comments

Evidently, the relief for better sex. restoration of hormonal balance and hot flash relief has been right under our noses the entire time.

No, really!

NOXO Menopause Relief ™, available as an inhaler or a balm, relies upon Nobel prize-winning science that focus on the olfactory glands and stimulates the olfactory receptors in the brain. The goal? Evidently by inhaling the proprietary blend of phytonutrients and phytochemicals, one can actually alter perception. The result? “A smoother, less turbulent transition into the menopause phase of life.”  With just three inhalations a day, NOXO Menopause Relief “stimulates the release of powerful neurochemical transmitters that act on the limbic system and the limbic system acts to regulate body functions.”

Wow! Almost sounds too good to be true. And Nobel worthy?

According to the site, unrelated Nobel prize research into brain’s olfactory receptors showed odorants possessed an ability to transmit signals to brain receptors in order to influence mood and discomfort and other senses. Theoretically, this would mean that there was a way to utilize the brain’s inherent response to scent in order to influence wellbeing.

I am an advocate of  aromatherapy and I personally believe that certain scents can influence mood or calm nerves. However, I am not entirely convinced that scent can be used to actually alter hormonal balance or influence sexual function. Indeed, some readers of this blog may recall the test drive me and several others gave Zestra, essential arousal oils geared towards improving sexual desire; not only did the product fail to arouse but it actually had the opposite effect.

Can NOXO do what Zestra couldn’t?

All that, and more!

Check this: NOXO has a full line of olfactory wonders to resolve anxiety, stop smoking, control appetite and even curb attention deficit disorder.

Wednesday Bubble? I smell something a bit fishy…don’t you?

Heart disease, flashes and sweats, oh my!

Posted by Liz on Feb 11, 2011 in heart disease | 1 comment

Heart disease is a major issue in women, especially as they age. In fact, more women die of heart disease than all forms of cancer, including breast cancer. During the time right before and up to five years after menopause starts, cholesterol and low-density lipoprotein (LDL) levels soar, placing women at even greater risk.

I’ve written previously about the link between waning estrogen levels and heart disease risk and steps you can take to address specific risk factors. But what about vasmotor symptoms like hot flashes and night sweats? Unfortunately, in addition to being linked to elevated cholesterol and LDL, researchers are discovering that vasomotor symptoms like hot flashes and night sweats actually cause calcium deposits to build up in the arteries and aorta, negatively blood pressure and increase body mass index compared to women without these symptoms.

In the latest bit of news from the research front (published in February issue of Menopause), it appears that night sweats might be the larger culprit. In fact, when researchers examined data culled from 10,787 Dutch women (mean age 53) participating in another study who were free of heart disease at the start, they discovered that over a period of approximately 10 years, women reporting night sweats had a 33% increased risk for heart disease compared to women who were asymptomatic. In comparison, hot flashes did not appear to increase risk in any significant way. What’s more, risk remained even after the researchers accounted for factors that might influence risk, such as BMI, blood pressure and total cholesterol. Additionally, elevated risk was even seen among women both who had used hormone replacement and had never used hormone therapy or oral contraceptives.

Before you become anxious about these findings, it is important to note that when the researchers did a second analysis that adjusted for sleep and mood (both of which have been linked to vasomotor symptoms and heart disease), and found that while risk was still elevated, it was no longer significant. This implies that factors other than night sweats might also be contributing to heart disease risk, and that the sympathetic nervous system, which is responsible for increases in nervous system activity and blood vessel abnormalities, may also play a role.

Meanwhile, prevention recommendations continue to be fairly straightforward:

• Don’t smoke or quit if you do.
• Exercise…at least an hour daily if you can.
• Eat a health diet, rich in whole grains, fruits and vegetables, healthy fats, fish oils and low fat proteins.
• Maintain a healthy weight.
• Drink in moderation.

Ladies, we are in control of our destinies when it comes to altering how we age in that we can influence certain factors. There are no guarantees. But you can bet that we can change the odds in our favour.

Please, please care for your heart. It matters. A lot.

Wednesday Bubble: Holy Hot Flash Menopause Woman!

Posted by Liz on Feb 2, 2011 in breast cancer | 5 comments

Bet you never thought you’d hear holy and hot flash in the same sentence! However, it appears that menopausal hot flashes, those bothersome, sweat inducing, embarassment producing, change of clothing inducing symptoms might actually deliver something better than a whole lotta dread. And so, dear readers, after the bad breast cancer news that I delivered on Monday, I’m happy to report some good!

You mean I WANT hot flashes? Well not exactly. But there sure is a interesting paradigm hidden somewhere in the diminishing returns of estrogen, that is, severe, wake you in the middle of the night or interrupt your meeting hot flashes might actually reduce risk for invasive breast cancer.

As we know all too well, menopausal symptoms often occur as estrogen and progesterone levels fluctuate and the ovaries cease to function reproductively.  However, utilizing data culled from a study whose original intent was to evaluate the link between hormone therapy and risks of different types of breast cancer, researchers have actually uncovered some positivity! In this study, women between the ages of 50 and 74 were randomly selected based on confirmed invasive breast cancer and then matched by age to healthy women. All were interviewed about their reproductive history, menstruation/menopause history, use of hormones, BMI, medical history, family history of cancer and use of alcohol.  They were also asked specifically about their experience with menopausal symptoms, including hot flashes, night sweats, vaginal dryness, bladder issues, irregular menstruation, depression, anxiety, emotional distress and insomnia and requested to rate them based on their frequency and severity.

Interesting enough, women who reported menopausal symptoms had a 40% to 60% lower risk of the type of invasive breast cancer that starts in the milk ducts (i.e., invasive ductal carcinoma or IDC) and invasive breast cancer that starts in the glands at the end of the milk ducts (i.e. invasive lobular carcinoma or ILC). Moreover, reduced risk for these cancers as well as the mixed ductal/lobular type was especially pronounced among women who experienced hot flashes with perspiration or whose hot flashes woke them up compared to women who had hot flashes without perspiration or others symptoms with awakening during the night.

The researchers say that they believe that menopausal symptoms may be markers for hormonal changes that precipitate breast cancer. In other words, pronounced the changes in reproductive hormones may actually be related to breast cancer risk. Less clear are the direct connections between individual symptoms and risk. However, they noted that the relationship between symptoms and risk did not change when hormone use, age when menopause began or BMI were factored into the equation.

Clearly, this is only one study so no firm conclusions can be drawn, at least not yet. But with all the bad news about hormone therapy and breast cancer risk, it’s heartening to learn that the hormones that are wreaking havoc on our lives may actually be protecting us from harm.

Holy hot flash indeed!

Depression and menopause: can acupuncture help?

Posted by Liz on Jan 21, 2011 in depression | 4 comments

Depression and menopause. It keeps coming up as a topic and so I’m going to continue to write about it until researchers find an effective way to battle depression during menopause, effective meaning that it is an acceptable strategy for women who prefer alternatives to pharmaceutical agents, effective in that it addresses the underlying causes of depression in menopausal women, including fluctuating estrogen levels, sleep disturbances, night sweats, hot flashes and life factors, and effective in that it is affordable. It’s a tall order, isn’t it?

As I’ve noted time and again, depression is an important issue for many but not all menopausal women, affecting approximately 20% to 40% in a some way or another. Just this week, I wrote about use of the SSRI antidepressants as an alternative to HRT for hot flashes and depression, and possibly as a stop-gap measure until practitioners more widely embrace alternative strategies. On the heels of this study comes another in the  Online Edition of Menopause journal, examining data from one of my favourite studies, ACUFLASH. If you don’t feel like clicking on the link and updates about this study, briefly, in ACUFLASH, researchers randomized 399 postmenopausal women (1 year since last menstrual period) regularly experiencing at least 7 hot flashes daily to acupuncture or no treatment. Moxibustion was used at the practitioner’s discretion and sessions could also be extended by two weeks (from 12 weeks), if needed.  Although the practitioners met beforehand to discuss possible diagnoses and recommended treatment points, all treatment was individualized. Both groups of patients also received self care recommendations, which consisted of a one-page information leaflet on care of menopausal symptoms (e.g. soy, herbs, physical activity and relaxation techniques) which they were free to add at their own discretion.

Overall, the mean frequency of hot flashes declined by 48% in women receiving acupuncture compared with 28% of women using self-care methods only. This means that 50% of women receiving acupuncture experienced a 50% or greater reduction in how often their hot flashes occurred, compared to 16% of women using self-care. Significant reductions were also seen in hot flash intensity. Additionally, the acupuncture group reported significant improvements in vasomotor, sleep, and somatic symptoms over the course of the study.

So, what about acupuncture and depression?

In the current study, researchers examined a sample of 72 women who had participated in ACUFLASH and had either received self-care only or self-care plus acupuncture. At the start, almost 31% of these women reported depressive symptoms and of these, about 17% were determined to suffer from moderate to severe depression (based on a scientific method that measures the severity of depressive symptoms). Although these figures are higher than what is normally seen in the general population, severe depression is often seen among women experiencing very frequent hot flashes (7 or more in a 24 hour period for at least 1 week). And while both groups reported significant declines in depressive symptoms during the 12 week study period by as much as 16%, the declines were similar in both groups, indicating the acupuncture,while helpful for lessening the severity of hot flashes, did not have a specific effect on depression.

If acupuncture doesn’t help depression, why did the results indicate such a high level of improvement that under normal circumstances, an individual could forgo drugs for needles?

A key finding of the original and follow up ACUFLASH studies was the feeling of control over symptoms that was imparted by being educated about self-care. However, here’s the rub: even though acupuncture was shown to significantly benefit both the intensity and frequency of hot flashes, it didn’t provide an edge over depressive symptoms compared to self care alone. The researchers say that this leads them to believe that although a domino effect is at-play (i.e. hot flashes lead to sleep issues lead to symptoms of depression) there is something else that also influences the depression part of the equation.

In the interim, it’s frustrating, right? You can deal with your hot flashes but you still feel blue, low, out of sorts. There is clearly a link between the hot flashes and sleep and depression. It simply needs to be teased out a wee bit further. Keep the faith. We’ll get there!