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Understanding Hot Flashes and the AHR Gene

Hot flashes are sudden waves of warmth, often with sweating and flushing, that many people experience during the menopausal transition. They can affect comfort, sleep, mood, and daily life. One gene that helps explain individual differences in hot flash risk is AHR, which helps regulate estrogen metabolism and the body’s response to certain environmental chemicals. Variations in this gene can change how estrogen is processed and how sensitive you are to environmental toxins, which can influence the likelihood and severity of vasomotor symptoms like hot flashes and night sweats.

How AHR Influences Symptoms

The aryl hydrocarbon receptor encoded by AHR is involved in detoxifying environmental compounds and interacting with hormone pathways. Changes in this gene can shift estrogen metabolism, potentially increasing exposure to estrogenic or antiestrogenic metabolites that affect thermoregulation. AHR variants can also change the way the body responds to environmental endocrine disruptors, which can worsen symptoms for some people.

Practical Steps to Reduce Hot Flash Frequency and Intensity

Genetics can influence risk, but lifestyle, diet, supplements, and environment also play important roles. Below are evidence-informed strategies to support hormone balance and reduce hot flashes. These suggestions are educational. PlexusDx does not provide medical advice. Always consult your healthcare provider before starting supplements or making major diet, medication, or lifestyle changes.

Diet Recommendations

  • Adopt a largely plant-based, lower-fat eating pattern. Focus on whole grains, legumes, fruits, vegetables, nuts, and seeds to support metabolic health and steady hormones.
  • Increase fiber intake. Fiber supports healthy estrogen recycling by the gut and can help stabilize hormone levels.
  • Include fermented foods. Yogurt with live cultures, kefir, miso, tempeh, and sauerkraut support a healthy gut microbiome, which helps estrogen metabolism.
  • Try phytoestrogen-containing foods. Cooked soybeans, tempeh, tofu, and flaxseeds contain plant compounds that can modestly reduce hot flash frequency for some people.
  • Limit very high fat, spicy foods, and large high-sugar meals that can trigger or worsen hot flashes for some individuals.
  • Stay hydrated. Proper hydration can help with thermal regulation and reduce the intensity of flushes.

Supplements That May Help

  • Curcumin: An anti-inflammatory compound from turmeric that some people find helpful for reducing symptom severity. Use a well-absorbed form and discuss dosage with your provider.
  • Saffron extract: May reduce frequency and severity of hot flashes and support mood. Confirm safety with your provider before starting.
  • Phytoestrogen supplements: If you do not eat soy foods, standardized soy isoflavone supplements may provide similar benefits, but speak with your clinician, especially if you have a history of hormone-sensitive conditions.
  • Probiotics: Aiming to promote gut microbes involved in estrogen metabolism can be supportive. Choose a product with documented strains and clear dosing guidance.
  • Magnesium and vitamin D: These support sleep and mood regulation. Discuss testing and dosing with your healthcare provider.

Lifestyle and Environmental Strategies

  • Avoid phthalates and other endocrine disruptors. Choose fragrance-free or phthalate-free personal care products, avoid plastics labeled with recycling code 3, and use glass or stainless-steel food storage when possible.
  • Limit triggers. Reduce or avoid caffeine, alcohol, and spicy foods if you notice they provoke hot flashes.
  • Practice calming breathing techniques. Slow diaphragmatic breathing or paced respiration can reduce the intensity and duration of hot flashes in the moment.
  • Optimize sleep hygiene. Keep the bedroom cool, use breathable bedding, establish a consistent sleep schedule, and wind down with relaxing routines before bed.
  • Maintain a healthy weight and stay physically active. Regular moderate exercise can improve sleep, mood, and overall menopausal symptoms, though intense workouts may transiently trigger flushes for some people.
  • Layer clothing and use cooling tools. Wearing layers and having a fan or cold water available can help you manage sudden episodes.

Genetic Interpretation for AHR rs2066853

2 effect alleles (AA) — Increased risk of frequent and intense hot flashes

If your genotype is AA at rs2066853, you carry two copies of the effect allele. This genotype is associated with a higher likelihood of experiencing frequent and intense menopausal hot flashes. Your AHR variant may alter estrogen metabolism and heighten sensitivity to environmental chemicals, making vasomotor symptoms like hot flashes and night sweats more likely.

Practical considerations

  • Diet: Emphasize a plant-based, lower-fat diet high in fiber, fermented foods, and phytoestrogen sources such as cooked soybeans or flaxseed.
  • Supplements: Consider discussing curcumin and saffron extract with your healthcare provider. Phytoestrogen supplements and probiotics may also be helpful.
  • Lifestyle: Avoid phthalates in personal care products, limit alcohol and caffeine, practice calming breathing techniques, and focus on good sleep hygiene and a cool sleep environment.
  • Monitoring: Keep a symptom diary noting triggers, timing, and severity to share with your clinician for personalized management.
1 effect allele (AG) — Likely increased risk of hot flashes

If your genotype is AG, you carry one copy of the effect allele. This genotype is associated with a likely increased risk of hot flashes during menopause. Your AHR variant may influence estrogen metabolism and response to environmental chemicals, which can increase susceptibility to vasomotor symptoms.

Practical considerations

  • Diet: Adopt a plant-forward, fiber-rich eating pattern and include fermented foods. Try regular servings of cooked soy products if tolerated.
  • Supplements: Discuss curcumin, saffron, and phytoestrogen options with your provider. Probiotics and basic nutrients that support sleep and mood may help.
  • Lifestyle: Reduce exposure to phthalates, limit caffeine and alcohol, practice relaxation and paced breathing, and maintain a cool bedroom for sleep.
  • Monitoring: Track symptoms and potential triggers to identify effective personal strategies.
0 effect alleles (GG) — Typical risk for hot flashes

If your genotype is GG, you carry two copies of the non-effect allele. This genotype is associated with typical hot flash risk. Your AHR receptor is not expected to amplify vulnerability to vasomotor symptoms through altered estrogen metabolism or heightened sensitivity to environmental disruptors.

Practical considerations

  • Diet and lifestyle: General recommendations still apply. A healthy plant-focused diet, fermented foods, and regular physical activity support overall well-being and can reduce the burden of menopausal symptoms.
  • Trigger management: Limit caffeine, alcohol, and spicy foods if they provoke symptoms. Use cooling strategies and good sleep hygiene if hot flashes occur.
  • When to seek care: If hot flashes are frequent, severe, or disrupt daily life or sleep, consult your healthcare provider for tailored treatment options.

Final Notes and Important Disclaimer

Genetic information can help explain tendencies but does not determine fate. Lifestyle, environment, and medical conditions all shape symptom patterns. The suggestions above are educational and may be helpful tools to discuss with your healthcare provider. PlexusDx does not provide medical advice. Always consult your healthcare provider before beginning supplements, making major diet changes, or changing medications. If symptoms are severe or affecting quality of life, seek professional medical evaluation for personalized care options.