Embracing Change Through Menopause — Finding Balance Beyond the Hot Flash

Written By Andrea Gansner

Many women in their 40s and 50s notice an unexpected rush of heat that seems to appear out of nowhere – sometimes in the middle of a meeting, while grocery shopping, or in the middle of the night. These sudden temperature swings are hot flashes, one of the most well-known symptoms of the menopausal transition. 

But why do they happen? And, more importantly, what can you do about them? 

At Oak Integrative in Burnaby, our naturopathic doctors and healthcare team regularly support women experiencing menopause. This article will walk you through: 

  • The hormonal shifts that lead to hot flashes 

  • Why your body’s thermostat feels out of balance 

  • Lifestyle and emotional triggers to be aware of 

  • Natural strategies (like food, herbs, and acupuncture) 

  • Conventional therapies that may help 

The Hormonal Shifts Behind Menopause 

Menopause marks the natural end of menstruation – officially confirmed after 12 months without a period. But the journey to that point, called perimenopause, can last for years. During this time, the ovaries slowly lose responsiveness to signals from the brain, making ovulation irregular. 

This hormonal turbulence leads to: 

  • Lower progesterone levels 

  • Fluctuating estrogen levels 

  • A “stop-start” pattern that creates symptoms

While the average age of menopause is 51, factors like family history, smoking, ethnicity, and lifestyle habits can shift the timeline earlier or later. 

Common signs that perimenopause has begun include irregular cycles, changes in bleeding patterns, and, of course, vasomotor symptoms like hot flashes and night sweats. 

Why Hot Flashes Happen 

Estrogen plays a surprising role in body temperature. When levels fall, the hypothalamus – your internal thermostat – becomes more sensitive. Even a small rise in body temperature can set off a “false alarm,” prompting blood vessels to dilate and the body to sweat in an effort to cool down. 

This explains why hot flashes feel so intense, and why they can strike even when you’re in a cold room or sleeping peacefully. 

Common Triggers to Watch For 

Although they can seem random, hot flashes are often set off by external or lifestyle factors. Some of the most frequent include: 

  • Alcohol and caffeine (especially red wine and coffee) 

  • Spicy meals 

  • Stress and anxiety 

  • Warm environments or layers of clothing 

Beyond the heat itself, many women also notice mood swings, fatigue, or brain fog — often linked to disrupted sleep from night sweats. 

Natural Tools for Relief 

At Oak Integrative, we design treatment plans that blend evidence-based natural therapies with modern medicine. Here are a few approaches that may help manage vasomotor symptoms: 

1. Food as Medicine

  • Plant estrogens: Soy, flaxseeds, and legumes contain compounds that mimic estrogen and may reduce symptom frequency. 

  • Mediterranean-style eating: Colorful vegetables, olive oil, whole grains, and lean protein help stabilize hormones and support long-term health. 

  • Balanced blood sugar: Regular meals with protein, fiber, and healthy fats can prevent dips that make symptoms worse. 

2. Exercise & Movement 

Staying active benefits bone density, mood, and cardiovascular health. Research also suggests that strength training may decrease hot flash frequency by improving how the brain regulates temperature. 

3. Herbal & Nutritional Support 

Certain botanicals have shown promise in easing menopausal symptoms, including:

  • Black Cohosh 

  • Sage 

  • Red Clover 

  • Dong Quai 

  • Evening Primrose Oil 

These remedies should always be chosen with professional guidance, as interactions and safety considerations vary. 

4. Acupuncture 

Regular acupuncture treatments can calm the nervous system, reduce the intensity of hot flashes, and improve sleep quality. Many women also report feeling more balanced and less anxious after sessions.

Conventional Options: Hormone Therapy 

When symptoms are severe, menopause hormone therapy (MHT) is the gold standard. That said, MHT isn’t suitable for everyone. Risk factors such as a history of breast cancer or cardiovascular disease must be carefully considered. For women who prefer non-hormonal options, medications and naturopathic support can be combined to create a personalized care plan. 

Finding Menopause Support in Burnaby 

Hot flashes and other menopausal changes don’t have to define this stage of life. At Oak Integrative, our Burnaby-based team of naturopathic doctors, acupuncturists, and healthcare providers takes the time to listen and create a treatment plan that reflects your unique needs. 

✨ If hot flashes are disrupting your sleep, mood, or daily life, reach out today to book an appointment with our team. Together, we’ll find strategies to help you feel like yourself again. 

About the Author 

Sophia Conradi, Naturopathic Extern 

Sophia is a fourth-year naturopathic medical student with a special interest in women’s health and hormones. She takes a thorough, compassionate approach to patient care, with a focus on empowering women during transitions like perimenopause and menopause. Follow her on Instagram: @sophnatmed 

Disclaimer 

This article is for educational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider before starting or changing treatment. 

References 

Befus, D., Coeytaux, R. R., Goldstein, K. M., McDuffie, J. R., Shepherd-Banigan, M., Goode, A. P., Kosinski, A., Van Noord, M. G., Adam, S. S., Masilamani, V., Nagi, A., & Williams, J. W., Jr. (2018). Management of menopause symptoms with acupuncture: An umbrella systematic review and meta-analysis. Journal of Alternative and Complementary Medicine, 24(4), 314–323. https://doi.org/10.1089/acm.2016.0408

Canadian Menopause Society. (2023). Menopause management pocket guide (2nd ed.). Canadian Menopause Society. https://www.canadianmenopausesociety.org/files/publications/English%20Pocket%20Guides_re vised-FINAL.pdf 

Franco, O. H., Chowdhury, R., Troup, J., et al. (2016). Use of plant-based therapies and menopausal symptoms: A systematic review and meta-analysis. JAMA, 315(23), 2554–2563. https://doi.org/10.1001/jama.2016.8012 

Liu, T., Chen, S., Mielke, G. I., McCarthy, A. L., & Bailey, T. G. (2022). Effects of exercise on vasomotor symptoms in menopausal women: A systematic review and meta-analysis. Climacteric, 25(6), 552–561. https://doi.org/10.1080/13697137.2022.2097865

Andrea Gansner
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