Apples and apple cider vinegar

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Apple Cider Vinegar has a long list of health benefits especially for women who are going through perimenopause and menopause. For many years women have been using apple cider vinegar for hot flashes with great success. See below for dosage.

It is that delicious almost sweet vinegar that works so well in savoury and sweet dishes. Considering its many health benefits it’s the only vinegar we use at home. 

One of the most prickly symptoms that you can experience during menopause is hot flashes. Depending on the severity and frequency of the flashes they can have the tendency to negatively impact your life. 

What is apple cider vinegar?

Apple cider vinegar is mostly the juice that comes from crushing apples, but adding yeast turns the sugar in the juice into alcohol in a process called fermentation. Bacteria then turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.

Some say the “mother,” the cloud of yeast and bacteria you might see in a bottle of apple cider vinegar, is what makes it healthy. 

What type of apple cider vinegar should you use?

In order to make sure you are getting all of the good stuff the vinegar you choose should be made of organically grown apples. Ti should also be unfiltered, unheated and unpasteurized with the acidity level of 5%. The top of the line would be Bragg Organic Raw Apple Cider Vinegar. This is possibly one of the most expensive but is worth it as other cheaper versions tend to have smaller mothers.


What is the mother?

This is the cloud of murky substance seen floating in some bottles of apple cider vinegar. It's rich in health-boosting natural protein, healthy bacteria and acetic acid. It doesn’t alter the taste of the vinegar.

The cloud forms naturally as raw organic vinegar ferments, much like the SCOBY or symbiotic culture of bacteria and yeast in kombucha.  The ferment produces a murky, brownish vinegar. If a vinegar looks crystal clear it’s likely that it has been filtered and pasteurised and would be missing the nutrients that may make apple cider vinegar so unique.

What are the health benefits of apple cider vinegar in menopause

Reduces sugar cravings

Research suggests the Apple Cider Vinegar may improve insulin sensitivity which is beneficial to those with diabetes and those without who can also benefit from keeping their sugar levels in the normal range.

Lowering blood sugar levels means you are less likely to crave sweet things. One of my tips for quitting sugar is to have something sour when you are having a craving as it takes the brain’s focus away from the craving. Apple Cider Vinegar would be the perfect thing for this. 

May help weight loss

Many women struggle with weight gain around their middle through perimenopause, menopause and midlife and this weight can be difficult to lose. 

Understandably this is one of the most high researched areas of ACV. The research has shown that it helps weight loss by 

  • Lowering blood sugar
  • Reducing insulin levels 
  • Suppressing appetite
  • Night Sweats 

Your body sweats to cool itself, but it may also be trying to get rid of toxins. Drinking a combination of apple cider vinegar, baking soda, and water during the day could help clear toxins – so you don't have to sweat them out at night.

WEIGHT LOSS MISTAKES WOMEN IN MIDLIFE MAKE

  • WHICH EXERCISE TO STOP DOING
  • NO COUNTING CALORIES OR SCALE WATCHING
  • FIT BACK INTO THOSE JEANS YOU LOVE

Contributes to good gut health

The “mother” in Apple Cider Vinegar contains good bacteria or probiotics which can boost the microbiome of your gut which is home to most of your immune system. It also contains prebiotics from the apple. Prebiotics are the food for probiotics without which they wouldn’t grow. ACV truly is the full package.

Supports good bone health

Apple cider vinegar contains magnesium manganese, a mineral that helps maintain good bone mass. It prevents or slows the onset of osteoporosis which is especially important in menopause and on into post-menopause.

How should you take Apple Cider Vinegar?

The best way to take apple cider vinegar is to include it in your recipes. Of course heating it is going to kill all that lovely bacteria. But sauces and dressings can really benefit from a gorgeous slurp of this tasty amber liquid. 

I sprinkle it on roasted vegetables as they come out of the oven and before drizzling with olive oil for wonderful warm winter salads. 

When I make sauces they can often benefit from a slurp of acv at the end to round out the flavour. Especially in tomato based sauces.

Check below for 2 recipes in which you can use apple cider vinegar

Some women like to add it to water. 1 tablespoon in a glass of water can be quite refreshing. A note of caution. Remember ACV is acidic so it may be worth rinsing your mouth with fresh water to keep your teeth in good condition.

  • Dilute 4 teaspoons of apple cider vinegar in water and drink immediately before a high-carb meal. This may improve sugar spikes.
  • One tablespoon of apple cider vinegar with 100mls of water after dinner may improve symptoms of PCOS.
  • 1-2 tablespoons in water daily may help increase weight loss.

Apple cider vinegar for hot flashes

Take 2 tablesoons in water once or twice a day.

I recommend starting with smaller doses to check that the vinegar doesn’t upset your stomach. Build your dose up to what suits to a maximum of 2 tablespoons a day.

It’s such a simple, cheap, and low carb way to help manage your menopause and other symptoms, and it’s incredible for your overall health too.

As with anything, moderation is key. Consuming large amounts of ACV may be unsafe.

Apple Cider Vinegar Capsules

If you don’t like the taste of the Apple Cider Vinegar in Water then consider taking it in capsule form.

Start with taking just a apple cider vinegar capsule per day then gradually increase your dosage to two or three capsules a day, depending on the severity of your hot flashes. 

As always when adding a new supplement to your regime watch for possible side effects such as headaches, stomach upset, changes in blood pressure levels, itchy skin and diarrhea.

As always if you are taking medication check with your doctor before taking supplements.

French Dressing

french dressing made with apple cider vinegar for hot flashes

Ingredients:

  • 1/3 cup of a good apple cider vinegar
  • 1 good sized tsp of  Dijon mustard (I particularly like the grain mustard for this)
  • 2/3 cup extra-virgin olive oil
  • salt and pepper

Method:

  • Blend all ingredients together until creamy. Or just plonk the ingredients into a jar with a good screw top lid and practice your maracas or just give it a good old shake.
  • Serve on top of your favourite salad and Enjoy!

Super Easy Mayonnaise Made In A Jar

jar of mayonnaise made with apple cider vinegar

Ingredients:

  • 1 large egg
  • 2 tbsp apple cider vinegar or lemon juice
  • salt and pepper
  • 1 cup of oil
  • 1 heaped tsp of dijon or grain mustard (optional)

Method:

  • Break the egg into a jar
  • Add lemon and salt and pepper
  • Add dijon mustard if using
  • Add oil
  • Gently put stick blender into the mixture and blend until the ingredients are all incorporated
  • Go sit down and have a break and congratulate yourself on the time you have saved

Note: Use fresh herbs instead of mustard for a tasty green mayo.

In Conclusion

Apple cider vinegar for hot flushes has been shown to be effective by the many women who use it. Many studies have also shown it to also improve weight lossdigestion, cravings,  hot flushesnight sweats, and more. At the very least it is an amazing probiotic with a fabulous taste that enhances many dishes. Give it a go today!


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