Hot Flushes: It’s time to say GoodyBye to Yours!!!

Hot flushes can have a profound negative impact on your life and in some cases, lead to anxiety and depression.

Black Cohosh the herb that helps many women regain control of their lives.

There are literally thousands of ‘menopause’ advice posts and suggestions it is difficult to know which way to turn.

I experienced an early menopause at 47 due to a total hysterectomy that included the removal of my ovaries and cervix. The medical practitioners all advised me to take HRT, but I was reluctant due to family cancer history and really wanted to try a more natural way.

I struggled at first with irritability, erratic moods, insomnia, aches and pains and sweats both night sweats and embarrassing ‘Hot Flushes’.

Night after night I read and read again and then after some serious deep research had created myself my own natural menopause box of tricks.

There was a 20 day period from the day I had the hysterectomy until I started my natural menopause kit and within 30 days of taking my concoction I can honestly say I have never had a hot flush again. Now I write this post 14 years later and I no longer take any of my menopause kit, I stopped taking all the natural remedies 12 months after my hysterectomy. Some of my friends and clients who have taken my menopause kit of natural remedies have tried to stop yet symptoms have returned, so they have played around and reduced some of the items, and many feel overall wellbeing both in body and mind. They are all experiencing a natural onset menopause and still have ovaries in place which may be the reason they still present with some of the menopause symptoms when they decrease their kit.

I must stress, you and I have our own unique genetic makeup and DNA structure and therefore what worked for me may not work for you, but if you are feeling the frustrations I did, anything is worth a try.

So one of the life changer for me was Black cohosh. I read about this and delved deeper as it has so many conflicting reviews, but the fact it was a natural plant root, I gave it a shot; I was glad I did.

Black cohosh is a herb and it is the root that is used for medicinal purposes. Since 1950’s it has been traditionally used to treat many of the symptoms experienced during menopause including insomnia, sluggish mental function and digestive issues such as indigestion. As it has also been known to relax muscles those with anxiety report less episodes when taking Black cohosh daily. There is some scientific evidence to support the claims made by those who take the root on a daily basis for over a 30 day period. The main noticeable change is the decrease in ‘hot flushes’.

A word of warning though, if you have or have had any form of cancer, you must seek medical guidance prior to taking Black cohosh.

Click this link to purchase yours via

Balance Hormones and Manage Menopause Naturally: Say Goodbye to ‘Hot Flushes’.

This week has seen a high number of enquiries relating to that life changing symptom ‘Hot Flushes’.

Whether you are in your perimenopause or menopause it is likely you are experiencing one or more of the more common symptoms listed below. If you can identify at least one of the symptoms on the list, then carry on reading this post, it could change your life.

The Bold fonts indicate links direct to independent websites
where you can purchase the products.

  • Decrease in menstruation/Absence of menstruation
  • Hot flushes
  • Night sweats
  • Flushing
  • Insomnia
  • Vaginal dryness
  • Weight gain
  • Dry skin
  • Sore tender breasts
  • Depression
  • Anxiety
  • Lack of concentration
  • Memory problems
  • Reduced libido or sex drive
  • Irritability
  • Reduced muscle mass
  • Reduced bone mass
  • Thinning hair
  • …… there are many more……

You are unique and no two women will experience the same menopause, one thing that is common and causes the most concern are ‘Hot Flushes’ and night sweats. Many women restrict their daily activities as a result of severe flushes that prevent them from socialising and that in-turn brings further symptoms associated with the menopause such as depression and anxiety.
Managing ‘Hot Flushes’ is the focus of this post.

It is important that I mention here that I do not intend to diagnose or offer treatment, I am merely providing suggestions that have been successful for others. Always consult your medical practitioner prior to commencing any changes in your usual routine.

The menopause can occur at any age, though is more common in women 45+ and is a result of oestrogen levels falling which are necessary for regulating the menstrual cycle as it is the primary female sex hormone.

The menopause is a result of this change in hormone productivity and can cause many uncomfortable symptoms which can limit your daily activity.

These foods are for any woman who is in the perimenopause or menopause stage.

Flaxseeds –  A true power food. They contain omega-3 fatty acids and lignans. They are said to have anti-oestrogen properties and are currently being studied in relation to their ability to prevent cancer.

How to add Flax seeds to your daily diet: Sprinkle on top of your yogurt, add to your smoothie or visit the internet to be inspired. I love this recipe for Flaxseed Crackers.

Now I know I typically advocate all things free from dairy and animal products, though I feel I must inform you of the powerful properties found in Bone broth. If you are truly experiencing extreme ‘hot flushes’ you should notice some relief after consuming bone broth every day. Symptoms should improve after 3-4 days. You need to maintain a regular intake, suggested maintenance intake is three servings a week.

It is excellent for joint health, collagen, flexibility and organ connective tissues. Bone broth has been traditionally used for many years to support prolapse of organs as it helps the connective tissues remain elastic and boost the collagen production.

Bone Broth is traditionally used to prevent prolapse of organs due to its acclaimed power of helping strengthen connective tissues that support organs within the body.

Bone broth also has been used to support healthy skin, hair, nails and reduce dry skin condition.

Many of you will know how much I love fermented foods. They are a true power house of probiotics that can help alleviate many common symptoms. Fermented foods contain natural probiotics and enzymes and the fibre in the vegetables supports your digestive system.

Sauerkraut is also a great source of vitamin C  and K, potassium, calcium and phosphorous. Not only does it reduce inflammation it has been known to help reduce symptoms of depression.

Sauerkraut is the easiest to add to your daily diet and there are plenty of recipes on the internet.

A word of caution here – the shop sold Sauerkraut is often made with vinegar which restricts the growth of Lactobacillus.

Black Cosh is amazing to reduce night sweats.

Dong Quai has been used in traditional Chinese  herbal medicine for many years and this herb has been shown to reduce hot flushes, insomnia and fatigue. Available in capsule form

The essential oil Ylang Ylang is great for massage, and is known to relax the nervous system.

It is a challenge to have a truly balanced diet that delivers all the essential nutrients for maximum cell function. There are many supplements known to support you during menopause, these are the more common ones:

Vitamin D3 –  decreased levels of oestrogen during menopause can be boost by Vitamin D which helps support moods

Vitamin K2 – helps to protect against bone loss and brain health

B6 vitamins B6 is known to help mental clarity and

Boron – helps prevent calcium loss and bone mass loss

Magnesium – can help promote sleep and improve mood.

Collagen – joint pain is common during the menopause, collagen can help reduce skin conditions and joint health

A Good Brew can soothe your worries……..

If only that was true…. where a brew can’t solve your immediate worries, the calming effect of the warm liquid shared with a friend can begin to make those worries seem less daunting.

Traditionally herbs have been brewed to provide inner healing, today certain teas can support your health.

I love the Vitabiotics teas especially the cleanse tea. I may be a nutritionist, but I am only human and succumb to tempting food indulgences. However, having my cleanse tea on standby in the cupboard I can help my digestive system regain its effective function.

Vitabiotics TEA+ is a new range of vitamin infused teas designed to help maintain general health and wellbeing. They have created a unique blend of vitamins, herbs, fruit and green tea with the aim to help in your daily wellness goals when needed most in a convenient, nutritious and delicious cup of tea.

  • Each box contains a 14 day routine (14 tea bags)
  • Selenium, biotin and vitamin C
  • Milk thistle, dandelion root & green tea
  • Natural apple & blackcurrant flavourings

Cell Protection

Vitamin C & selenium contribute to the protection of cells from oxidative stress caused by free radicals. Free radicals are found naturally in the environment, sources of which include sunlight, cigarette smoke, pollution, and other factors in modern life.

Hair, Skin & Nail Health

Selenium contributes to the maintenance of normal hair and nails. Vitamin C contributes to normal collagen formation for normal function of skin.

Immune System Function

Selenium contributes to the normal function of the immune system.

There are 4 different varieties to chose from.

TEA+ Vitamin D Vitamin Tea

Click here to read more and purchase

TEA+ Defence Vitamin Tea

Click here to read more and purchase

TEA+ Energy Vitamin Tea

Click here to read more and purchase

TEA+ Cleanse Vitamin Tea

Click here to read more and purchase

Unsure which supplements you could benefit from? Click here to visit the Vitabiotics Supplement Selector

Boost Your Mood

Being a mum is challenging at the best of times, though during school holidays even the most efficient of us can feel the strain, and experience a drop in mood.

Being a Nutritionist I appreciate that even those who eat a balanced diet can benefit from a boost every now and then, and I direct my clients to Higher Nature products. Why? because I like the transparency of the company and the majority of their products are natural hence reduce further disruption to our bodies at times of need.

There are 6 products listed under the Mood tab on the Higher Nature website.
My two favourites are:

Positive Outlook

Positive Outlook – Greater well-being
(Click to purchase)

Aids healthy brain and nerve function

Sometimes, we all need a little help to look on the brighter side of life. Our Positive Outlook supplements balance amino acids with B vitamins, glutamine and lemon balm extract to aid normal psychological function. Formulated to support the neurotransmitters GABA, adrenalin, noradrenalin and dopamine, this carefully balanced formula helps you maintain mental and physical performance under stress, as well as promoting nerve function for a positive outlook and greater sense of wellbeing.

  • Aids healthy brain and nerve function
  • Encourages a positive outlook
  • Formulated with B vitamins and essential amino acids
  • Helps balance neurotransmitters that send signals to the brain 

Brighter Day (Click to purchase)

Mood enhancing blackberry drink

Are you feeling down in the dumps? Our Brighter Day blackcurrant flavour drink helps contribute to the normal function of the nervous system and aids normal psychological function, for an overall feeling of greater well being and comfort. Formulated with vitamin B6, B12, vitamin C, folic acid and magnesium, these effervescent tablets provide a quick pick-me-up that encourages a brighter outlook. Sweetened with stevia, this naturally delicious drink has a tasty blackcurrant flavour.

Contributes to the normal function of the nervous system

Helps encourage a brighter outlook

Ideal for use in the colder, darker winter months

Contains vitamins B6, B12 and vitamin C

15 effervescent tablets per tube

Higher Nature also have a ‘Health Matters‘ Page full of FREE Health and Wellness advice and tips.