Women's Health
Menopause & Hot Flushes
Hot flushes, night sweats, irritability and poor sleep around menopause.
⚡ Quick & easy version · 2 min
Cool Down Routine
Only a few things you probably already have at home.
You need
- ◆Cold water
- ◆Fan
Steps
- Sip cool water at the start of a flush.
- Wear layers, keep the bedroom cool and skip spicy food and alcohol in the evening.
Goji, Yam & Black Sesame Porridge
You need
- ◆15 g goji
- ◆50 g Chinese yam
- ◆1 tbsp black sesame paste
- ◆60 g rice
- ◆1 L water
How to make it
- 1
Cook rice and yam 45 min.
- 2
Stir in sesame paste and goji for the last 10 min.
Lily Bulb & Lotus Seed Calming Soup
You need
- ◆20 g lily bulb
- ◆20 g lotus seeds
- ◆Rock sugar
- ◆800 ml water
How to make it
- 1
Soak 1 h.
- 2
Simmer 40 min.
- 3
Eat in the evening.
Helpful herbs
The TCM view
Kidney Yin deficiency with rising heat. Classic formula: Liu Wei Di Huang Wan (or Zhi Bai Di Huang Wan for strong heat).
Food tips
Eat / do
- Tofu and soy
- Black beans
- Pear, mulberries
Avoid
- Alcohol
- Spicy food
- Coffee
- Hot baths before bed
Sources
- Bensky et al. – Chinese Herbal Medicine: Materia Medica (Eastland Press)
- Scheid, Bensky et al. – Chinese Herbal Medicine: Formulas & Strategies (Eastland Press)
- NCCIH – Herbs at a Glance (US National Institutes of Health)
- NCCIH – Traditional Chinese Medicine: What You Need To Know
- Memorial Sloan Kettering – About Herbs database (interactions & safety)
- Thuisarts.nl – Dutch GP advice (when to see a doctor)
⚠ Safety
- Rehmannia can cause loose stools.
- Bleeding after menopause must always be checked by a doctor.
- Not a replacement for medical care. Ask a doctor before use if pregnant, breastfeeding or on medication.