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How TACR3 Gene Variants Influence Hot Flashes During Menopause

Hot flashes are sudden sensations of heat, often with sweating, flushing, irritability, and disrupted sleep. These are common during menopause as declining estrogen changes how the brain controls temperature. The TACR3 gene helps regulate temperature through the hypothalamus by affecting neurokinin B signaling. Variations in TACR3 can change how sensitive that system is to hormonal shifts, which influences how often and how intensely hot flashes occur.

What this means for you

Your TACR3 genotype does not determine destiny, but it can shift your baseline risk for hot flashes. Lifestyle, diet, gut health, stress, environmental exposures, and other genes also matter. Below are practical steps supported by clinical and lifestyle research to help reduce frequency and severity of hot flashes and to support overall menopausal wellness.

Daily strategies to manage hot flashes

  • Diet: Emphasize a plant-based, low-fat pattern rich in whole grains, vegetables, legumes, fruits, and soy foods. Fiber helps estrogen recycling and supports a healthy gut microbiome.
  • Soy isoflavones: Include whole soy foods such as tofu, tempeh, and edamame as part of meals to provide natural phytoestrogens that may reduce hot flash frequency for some people.
  • Gut health: Support with fermented foods like yogurt, kefir, sauerkraut, and naturally fiber-rich choices. A balanced gut microbiome helps metabolize hormones and may affect symptom severity.
  • Avoid triggers: Common triggers include alcohol, caffeine, spicy foods, hot beverages, and nicotine. Track patterns to identify your personal triggers.
  • Environmental and product choices: Choose phthalate-free personal care and household products and avoid excessive heat and tight clothing. Layer clothing to manage sudden warmth.
  • Stress reduction: Practice slow diaphragmatic breathing, paced respiration, mindfulness, or short progressive muscle relaxation sessions to reduce sympathetic drive that can precipitate hot flashes.
  • Sleep hygiene: Keep a cool bedroom, use breathable bedding, maintain a consistent sleep schedule, and limit screen time before bed to reduce night sweats and sleep fragmentation.

Supplements and botanicals to consider

Supplements may help reduce hot flash frequency for some people. Talk with your healthcare provider before starting any supplement.

  • Soy isoflavone supplements: May be helpful if dietary soy intake is low.
  • Curcumin: Anti inflammatory properties may reduce symptoms and improve mood for some people.
  • Saffron extract: Has shown benefits for mood and may reduce hot flash frequency in some studies.
  • Valerian root: May improve sleep quality and reduce night sweats when used short term.
  • Magnesium: Supports sleep and relaxation; consider a low dose if dietary intake is low.

Tests and clinical considerations

  • Hormone testing: Measuring follicle stimulating hormone FSH and estradiol can help confirm menopausal transition but are interpreted best in context of symptoms and timing.
  • Bone health: Discuss bone density screening when appropriate, as hormonal changes impact bone.
  • Mental health and sleep: Evaluate depression, anxiety, and sleep disorders that can worsen perception of hot flashes and reduce quality of life.

Genetic Interpretations

Two effect alleles (AA) — Decreased risk of hot flashes

If you have the AA genotype for rs77322567, you carry two copies of the effect allele. This genotype is associated with a decreased risk of hot flashes during menopause. The TACR3 variant reduces neurokinin B signaling in the hypothalamus, making temperature regulation less sensitive to estrogen decline. As a result, you are likely to experience fewer and milder hot flashes, night sweats, and related sleep disruptions compared to those without this protective variant.

Suggestions to protect and enhance comfort

  • Continue a plant-based, low-fat diet with high fiber and regular soy foods.
  • Support gut microbiome with fermented foods and diverse fiber sources.
  • Practice daily stress-reducing breathing exercises and consistent sleep routines.
  • Avoid known triggers such as alcohol, caffeine, and spicy foods to maintain your protective edge.
  • Choose phthalate-free personal care products and dress in breathable layers.
One effect allele (AC) — Likely decreased risk of hot flashes

If you have the AC genotype for rs77322567, you carry one copy of the effect allele and are likely to have a decreased risk of hot flashes. The variant partially reduces neurokinin B signaling in the hypothalamus, which can make your temperature regulation less reactive to hormonal changes. You may experience fewer or less severe hot flashes and night sweats than people without the effect allele.

Actions to support your natural advantage

  • Follow a plant-forward, low-fat eating pattern rich in soy isoflavones and fiber.
  • Support gut and metabolic health through whole and fermented foods.
  • Use breathing techniques for acute hot flash relief and regular stress management.
  • Limit alcohol, caffeine, and spicy foods that can trigger episodes.
  • Minimize exposure to heat, tight clothing, and phthalates to reduce symptom provocation.
Zero effect alleles (CC) — Typical susceptibility to hot flashes

If you have the CC genotype for rs77322567, you carry two copies of the non-effect allele and have a typical susceptibility to menopausal hot flashes. The TACR3 gene codes for the neurokinin B receptor, which regulates hypothalamic temperature control. Without the protective A allele, your temperature regulation may be more sensitive to hormonal fluctuations during menopause, possibly leading to more frequent or intense hot flashes, sweating, flushing, and sleep disruption.

Targeted strategies to manage symptoms

  • Adopt a plant-based, low-fat diet with plenty of fiber and include soy foods or isoflavone supplements if appropriate.
  • Consider supplements such as curcumin, saffron extract, or valerian root for symptom reduction, after discussing with your provider.
  • Practice regular stress reduction through diaphragmatic breathing, mindfulness, or yoga to lower sympathetic activation.
  • Track and avoid personal triggers including alcohol, caffeine, nicotine, and spicy foods.
  • Opt for phthalate-free products, breathable clothing, and a cool sleep environment to reduce night sweats and improve rest.
  • Talk with your healthcare provider about hormone testing, symptom severity, and potential medical treatments when lifestyle measures are insufficient.

When to talk with your healthcare provider

See your healthcare provider if hot flashes are frequent, severe, interfere with sleep or daily activities, or are accompanied by unusual bleeding or other concerning symptoms. Your provider can help interpret hormone testing, evaluate other causes, review medication interactions, and discuss therapies including prescription options when appropriate.

Disclaimer: PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult with your healthcare provider before making changes to your diet, supplements, medications, or lifestyle, or to interpret genetic results in the context of your personal health.