Oct 19, 2009 10:54 am US/Pacific
Help for Hot Flashes
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For women entering perimenopause or menopause, surges of heat (otherwise known as hot flashes or power surges) can be uncomfortable and sometimes embarrassing.
AP
For women entering perimenopause or menopause, surges of heat (otherwise known as hot flashes or power surges) can be uncomfortable and sometimes embarrassing. A study published in the journal Menopause suggests that omega-3 fats may help reduce the amount and severity of hot flashes.
In this eight-week study, researchers gave a group of menopausal women capsules containing either omega-3 fatty acids (EPA [eicosapenaenoic acid] & DHA [docosahexaenoic acid] ) or sunflower oil (no omega-3s). After eight-weeks, only women in the group receiving omega-3 fats reported a reduction in hot flashes. Omega-3 fatty acids are elements of cell membranes in the body and are precursors of hormones and eicosanoids, which can control many bodily processes (especially involving inflammation and immunity).
The Standard American Diet (SAD) typical contains inadequate levels of omega-3 fats. The best sources are seafood, "Omega-3" eggs, and some nuts and seeds like pumpkin seeds, hemp seeds, flax seeds, and walnuts. Low blood levels of omega-3's are connected to inflammation, which is a main cause of many physical challenges that take place during perimenopause and menopause — hot flashes, osteoporosis, heart disease, vaginal dryness, thinning skin and hair, and more. Omega-3s are naturally anti-inflammatory and as a result, they help tame this inflammation. It would be wonderful if we could get all the omega-3 fats we need in our diets, but most of us are too busy or our dietary habits just don't provide the levels we need. So then we can turn to supplements.
One of the most important things we need to look for in omega-3 fish oils supplements is that the supplement is sourced from deep-water fish inhabiting bodies of water that are the least polluted. Many fish species that are rich in EPA & DHA can contain high levels of toxic residues including pesticides, dioxins, and/or heavy metals like lead and mercury. Extraction techniques vary considerably with manufacturers, but in the best case scenario, the extraction and distillation processes will efficiently remove these toxins. Manufacturers should be able to provide quality control analysis if requested, where they can demonstrate results of tests for mercury, lead and any other heavy metals or contaminants.
With dosing and prior to embarking on any new supplement program, it is always recommended that you speak to your health care provider. The American Heart Association recommends a daily consumption of 1 to 3 grams per day of EPA and DHA. Most of the studies show that 3 grams daily of EPA/DHA is a good place to start in terms of reducing hot flash occurrence and severity.
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