Can Black Cohosh Root help with Hot Flashes?

One of the first symptoms of perimenopause is hot flashes. My first hot flash in my mid-40s was a very weird feeling. Like I said before, it started like a rush of heat from my groin to my scalp and was over in a few seconds. Once you have one, you'll recognize it the next time. It is definitely unique. After some research online through the Cleveland Clinic, I found that hot flashes can be triggered by:

Hot weather

Heat

Smoking

Caffeine

Alcohol

Spicy foods

Tight clothing

Stress

As you can imagine, many of these triggers are difficult for women to avoid. However, it is worth a try. My triggers were heat, caffeine, spicy foods and stress. Fortunately, I quit drinking alchohol in my 30s and smoking in my early 40s. Therefore, I didn't need to worry about those triggers. But, there are ways I could decrease the other triggers.

Heat: Walking the dog and exercising outside were regular parts of my day. So, I simply did these things when it was cooler outside either earlier in the morning or later in the day avoiding the midday heat. I found cooling sheets and pillowcases online for a more comfortable bedtime. We also changed the thermostat setting to be cooler at night.

Caffeine: I was drinking 1-2 coffees in the morning. Instead, I switched to decaf coffee and caffeine free drinks during the day. I also drank more water, at least 64 oz a day. This helped greatly to reduce my hot flashes during the day.

Spicy foods: My favorite food is Mexican. Although I didn't give it up completely, I opted for more fresh fruits and veggies with proteins and grains flavored with less spicy herbs.

Stress: One thing we all endure as moms in perimenopause is stress. It's unavoidable. However, there are tools you can utilize to reduce your stress and minimize the trigger for a uthot flash. These include breathing exercises and meditation. I found several free apps for meditation that helped me learn how to manage stress including: Calm App and Tara Birch's Meditation App. I suggest trying a few and see which one you find the most helpful. Another way to reduce stress is by practicing gratefulness. Each day I choose three things I

am grateful for that make me appreciate my body. I speak these silently to myself every night before falling asleep. In addition, I have found that being social while exercising is a true stress reliever. I play tennis a few times a week with a group of ladies my age who are also experiencing some perimenopause or menopause symptoms. It helps just to talk to them and do something we all enjoy together - and getting in some steps along the way.

I recommend trying several different ways to reduce your triggers for hot flashes like I did and notice how they work. Keep a journal of your findings so you can record what is working and what might not be effective for you. This will help when you meet with your healthcare provider, too.

Finally, my NP suggested Black Cohosh Root as a supplement to aid in the reduction of hot flashes. According to my NP and the Cleveland Clinic, "Studies show that black cohosh binds to your body's opioid receptors, giving it a painkilling effect. Today, it's sometimes used to reduce the muscle aches and body pains associated with menopause, perimenopause and postmenopause." I started taking the supplement at night before bedtime and noticed within a week that it was working. My hot flashes and night sweats were almost completely gone! I can't say that it was one thing in particular that significantly reduced the symptoms, and maybe it was a combination of all the work I was doing plus the Black Cohosh Root. All I know is that it worked for me!

However, not all women can use Black Cohosh Root for relief. Women who have had a history of breast cancer or uterine cancer SHOULD NOT take this supplement. That's why it's important to work with your healthcare provider to discuss options that are right for you.

Start by recognizing your triggers and find ways to reduce them, like I did. Then, speak with your healthcare provider about supplements like Black Cohosh Root to aid in the reduction of hot flashes. Remember to keep a journal of what is working for you and hopefully identify tools and tips for cooling down your symptoms of perimenopause. And, finally, share your thoughts and ideas with others. Women need more information about perimenopause. We shouldn't have to suffer together, let's find ways to help each other succeed!