Hot flushes
What causes them and what can you do to minimise the effects....
80% of women suffer from hot flushes during their menopause.
They're stressful, debilitating and cause enormous discomfort.
When hot flashes happen, there's a sudden feeling of heat and sometimes a red, flushed face and sweating. We don't know exactly what causes them, but they may be related to a drop in estrogen levels and changes in an area of the brain that controls body temperature. It is thought that glands release other hormones and these affect the thermostat in your brain (your hypothalmus). They have also been connected to the stiffening of the arteries which happens in menopause due to the fall in estrogen which keeps arteries flexible.
When hot flashes happen, blood vessels near the skin's surface widen to cool you off, making you break out in a wet spot. Some women have a rapid heart rate and chills too.
SWAN researchers showed women who had their first hot flash before their periods ended experienced them for 9-10 years, but for women who had their first flash after their periods ended, the average time was 3.5 years.
Current or former smokers, overweight, stressed, depressed women tend to experience them for longer so if you can make life style changes now then chances are you can lessen the symptoms when they eat.
Here are some tips to help cope with hot flushes
Dress in layers: Wear lightweight, breathable clothing that can be easily removed or adjusted to help regulate your body temperature. Use natural fibers like cotton as opposed to man made fibers like polyester as they allow the body to breathe more easily.
Stay cool: Keep your environment cool by using fans, opening windows, or using air conditioning. Lowering the temperature can help reduce the intensity of hot flushes. Keep a small fan with you.
Manage stress: Stress and anxiety can trigger hot flushes or make them worse. Practice relaxation techniques such as deep breathing exercises, meditation, or yoga to help manage stress levels.
Avoid triggers: Identify and avoid triggers that may exacerbate hot flushes. Common triggers include spicy foods, caffeine, alcohol, and hot beverages.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated. Avoiding dehydration can help manage hot flushes.
Regular exercise: Engage in regular physical activity, such as brisk walking or swimming, which can help regulate hormone levels and reduce the frequency and severity of hot flushes.
Natural remedies: Some individuals find relief from hot flushes through natural remedies such as herbal supplements (eg, black cohosh, vitex agnus castus ), soy products like tofu or edamame (they contain phytoestrogens which are plant versions of estrogen) or acupuncture . However, it's important to consult with a healthcare professional before trying any new treatments.
Hormone replacement therapy (HRT): In more severe cases, hormone replacement therapy may be recommended by a healthcare professional. HRT involves taking medications to replace the hormones that your body is no longer producing in sufficient quantities. This approach can effectively reduce the frequency and intensity of hot flushes, but it is not suitable for everyone, so it's important to discuss the risks and benefits with your doctor.