As warmer seasons approach, many women entering or navigating menopause may feel concerned about managing hot flushes beyond the heat waves. These sudden, intense bouts of heat can become more frequent and bothersome in higher temperatures.
There’s good news. With the right preparation and lifestyle adjustments, hot flushes can be managed more effectively, allowing you to enjoy Summer without melting away.
Understanding hot flushes
Hot flushes are one of the most common symptoms of menopause, caused by hormonal changes, particularly a drop in eostrogen levels.
Hot flushes can cause sudden warmth, often accompanied by sweating, a flushed face, rapid heartbeat and even sleepless nights from night sweats. These episodes can last from a few seconds to several minutes and can be triggered by factors such as stress, spicy foods, caffeine, or external heat.
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Prep well for hot flushes
Dress for comfort
Opt for light, breathable fabrics like cotton, linen, or moisture-wicking materials. Loose, layered clothing allows for easy adjustment when a hot flush strikes, letting you cool down more quickly.
Hydration is key
Staying well-hydrated can help regulate body temperature and reduce the intensity of hot flushes. Make it a habit to drink plenty of water throughout the day, especially when spending time outdoors in the heat. You might also consider carrying a water bottle infused with cooling herbs like mint or cucumber to help stay refreshed.
Create a cool sleep environment
Hot flushes can be particularly disruptive at night, leading to poor sleep. Use lighter bedding made from natural fibres, and consider using a fan or air conditioner to keep your bedroom cool. If you’re traveling or spending time outside, consider portable cooling devices, such as handheld fans or cooling towels, to have on hand when temperatures rise.
Adjust your diet
Eating for cooler weather means prioritising foods that help regulate body temperature. Avoid triggers like caffeine, alcohol, and spicy foods, which can intensify hot flushes. Instead, focus on fresh fruits and vegetables, which are hydrating and provide nutrients to support overall hormone balance. Foods rich in phytoestrogens, such as soy products, flaxseed, and chickpeas, may help ease menopausal symptoms.
Practice stress-reducing techniques
Stress can trigger hot flushes, so learning to manage anxiety and stress levels is crucial. Consider incorporating relaxation techniques like yoga, deep breathing, or meditation into your daily routine. Gentle exercise, such as walking or swimming, can also help reduce the frequency and severity of hot flushes.
Remedies for your next hot flush
Hormone replacement therapy (HRT): HRT is one of the most common medical treatments for hot flushes, as it helps restore hormone levels that decrease during menopause. However, not all women are candidates for HRT due to health risks, so it’s essential to consult with a healthcare professional to determine if this is the right option for you.
Natural supplements: Many women find relief in herbal supplements like black cohosh, red clover, or evening primrose oil, which may help manage hot flushes and other menopause symptoms. However, it’s always a good idea to consult a healthcare provider before starting any new supplement, as these may interact with medications or other health conditions.
Cooling devices: Personal cooling products like cooling sprays, portable fans, and cooling pillows can provide quick relief during a hot flush. Some women also find success with wearable devices that track body temperature and provide cooling therapy when a hot flush starts.
Acupuncture and alternative therapies Some studies suggest that acupuncture can help reduce the frequency and intensity of hot flushes. Other alternative therapies, such as biofeedback and mindfulness training, may also be effective in helping women manage menopausal symptoms.
Long-Term Lifestyle Adjustments
- Maintain a healthy weight Excess weight can increase the likelihood and intensity of hot flushes. A healthy, balanced diet combined with regular physical activity can help reduce symptoms while improving overall well-being.
- Stay active Exercise has been shown to improve menopause symptoms and help regulate body temperature. Opt for low-impact activities, such as walking, swimming, or cycling, which can boost circulation and reduce stress.
- Stay mindful of your triggers Every woman is unique, so it’s important to identify your personal hot flush triggers. Keeping a journal can help you track patterns and recognise what may be causing your symptoms to worsen. Once you know your triggers, you can take proactive steps to avoid or minimise them.
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