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HWHR-Why Are You Getting Hot Flushes?
Episode 5Bonus Episode5th October 2020 • She Runs Eats Performs • Runners Health Hub
00:00:00 00:25:36

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HWHR-Why Are You Getting Hot Flushes?

Why are you getting hot flushes? This is the question we answer today in our HWHR mini series episode. They are symptoms that many women tend to experience as they transition through menopause. So, in today’s episode we give you an insight into WHY they may be occurring and what you could do NUTRITIONALLY to help alleviate them.

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Show Notes


Discussing the potential causes of hot flushes, which are thought to be principally due to low oestrogen levels. But consideration is also given to other factors that are known to exacerbate these symptoms in some individuals including: coffee, alcohol and certain spices. 


Thinking about hot flushes and how they could impact on running performance directly but also indirectly. Could they affect hydration status? Could they lead to poor sleep, which is well known for impacting on exercise performance? We discuss these ideas here. 


Moving on to consider how nutrition and a healthy diet could help alleviate these symptoms. Delving into some if the oestrogenic foods known to support hormone balance including: soy and flaxseed.


Introducing a couple of lifestyle tips that may help reduce the severity of hot flushes


Key Takeaways:

  1. As we transition through mid-life and the peri-menopause phase female sex hormones fluctuate greatly leading to a variety of symptoms, but hot flushes are thought to be associated with LOW levels of oestrogen. 
  2. There are several factors thought to exacerbate these VMS including: compromised liver detoxification pathways as well as alcohol, coffee…both of which could impact on optimal liver detoxification. 
  3. Hot flushes and night sweats could affect running performance both directly and indirectly through their impact on hydration status and sleep duration and quality.  
  4. There are many foods known to help reduce the symptoms of menopause but the most researched one is soy. BUT caution must be observed when consuming soy and its products due to its ability to potentially cause an oestrogen dominant status and the health effects of that. 
  5. Lifestyle changes may also influence severity of symptoms and there are simple changes you can introduce that many help reduce them including: increasing your intake of organic F&V – to support the liver and maintaining a cool environment. 
  6. But remember there is so much more you could do both nutritionally and with subtle lifestyle changes so do join our FREE TRAINING to find out more or jump straight in and add your name to the waiting list for our HWHR programme, which will be launching soon.


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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Aileen and Karen 

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