Eight out of ten women will experience hot flushes. Hot flushes are though to be caused by diminishing oestrogen levels affecting the the temperature regulation mechanism part of our brain.
The Most effective way to manage hot flushes is by using hormone therapy. Getting advice from a clinician qualified to advise on HRT is important in managing your perimenopause and Menopause to optimise your health and minimise risk. Using HRT has long term benefits for your bones and cardiovascular system as well as being the most effective way to manage hot flushes.
Reducing hot flushes during menopause can also be helped by using a combination of lifestyle adjustments, dietary changes, and natural therapies. Here are several effective ways to manage and minimize hot flushes.
Maintain a Healthy Diet
Incorporate Phytoestrogens. Consuming foods rich in phytoestrogens (plant compounds that mimic oestrogen) may help balance hormones. Include soy products like tofu, soy milk, flaxseed, lentils, and chickpeas in your diet.
Stay Hydrated. Drink plenty of water throughout the day, especially during or after a hot flush.
Avoid Trigger Foods. Spicy foods, caffeine, and alcohol can trigger hot flushes for some women. Reducing or eliminating these may help.
Eat Small, Frequent Meals. Eating smaller, balanced meals can help prevent sudden drops in blood sugar, which may trigger hot flushes.
Manage Stress
Mindfulness & Relaxation. Stress can exacerbate hot flushes. Practicing mindfulness, meditation, or deep breathing exercises can help manage stress and reduce the severity of hot flushes.
Yoga and Tai Chi. These gentle practices can reduce stress and improve overall well-being. They also promote better sleep, which may help manage hot flushes.
Exercise Regularly
Aerobic Exercise. Regular physical activity like walking, swimming, or cycling helps regulate body temperature and improve mood, which can help reduce hot flushes.
Strength Training. This can improve metabolism and muscle mass, which may indirectly help with managing hot flushes.
Stay Cool
Dress in Layers. Wear light, breathable clothing made from natural fibers like cotton. Dressing in layers allows you to easily adjust when a hot flush starts.
Cool Your Environment. Keep your home and workspace cool. Use fans, air conditioning, or open windows to improve ventilation.
Cooling Products. Consider using cooling pillows, mattress pads, or ice packs to lower your body temperature, especially at night.
Maintain a Healthy Weight
Excess body weight is associated with more frequent and intense hot flushes. Losing weight through a balanced diet and regular exercise can help reduce symptoms.
Get Quality Sleep
Create a Sleep-Conducive Environment. Use light bedding, keep your bedroom cool, and avoid heavy meals or caffeine before bed. This can improve your overall sleep and reduce night sweats, which are similar to hot flushes.
Acupuncture
Some women find relief from hot flushes through acupuncture, although the scientific evidence is mixed. It may be worth exploring if other methods don’t work.
By combining these strategies and experimenting with what works best for your body, you can significantly reduce the intensity and frequency of hot flushes during menopause. Always consult with your healthcare provider before trying new supplements or remedies to ensure they're safe for you.
Please get in touch to get advice about your Menopause
Regards
Amanda
