Managing Hot Flushes in Perimenopause and Menopause
Hot flushes are the most common and recognisable symptom of perimenopause and menopause. Up to 85% of women experience hot flushes. They may be experienced as: a sudden or slow onset of intense heat, redness/flushing in the face, a tingling heat, sweating, burning skin, heart palpitations, night sweats or even dizziness and nausea. While the exact cause of hot flushes is unknown, current theories suggest that a drop in oestrogen affects the hypothalamus - the area in the brain which regulates body temperature. Put simply, the hypothalamus starts to behave like an oversensitive thermostat, over-reacting to the tiniest shift in body temperature. 5 Ways to reduce hot flushes: 1. Soothe your nervous system - hot flushes are often triggered by stress and anxiety. Meditation and yoga may help to calm the nervous system and reduce hot flushes. 2. Avoid stimulants such as alcohol and spicy foods. Observe and learn which foods trigger hot flushes for you. 3. Reduce inflammation. Inflammation worsens all menopause symptoms, especially hot flushes. Eat a healthy diet of fresh fruit and vegetables, good quality proteins and healthy, omega-3 fats. Avoid junk food, sugar and cigarette smoke. Get a good amount of sleep and take action to manage stress. 4. Exercise regularly - endorphins help to reduce hot flushes. 5. Wear light, loose layers you can take off if you feel yourself heating up. As with all matters menopause there are many factors involved in managing symptoms. If you have any questions or need some support managing perimenopause symptoms, book in for a free 10 Minute Discovery Call.