Navigating Hot Flushes: Practical Tips

Menopause can sometimes feel like your thermostat has a mind of its own - suddenly, you're hosting an impromptu tropical party, even if it’s 10°C outside.

Understanding the Physiology Behind Flushes

Hot flushes occur when your body’s thermoregulatory centre in the hypothalamus - your internal thermostat - gets a little confused due to fluctuating oestrogen levels. Essentially, the drop in oestrogen causes the hypothalamus to mistakenly trigger a cooling response by widening your blood vessels to release heat. This leads to the sudden feeling of warmth, accompanied by sweating and sometimes a flushed face.

The range at which you internal thermostat detects “hot” and “cold” also narrows which is why in part you can feel hot one minute and then not too much later, cold. I will address how this interferes with sleep in another post.

Hot Flushes vs. Night Sweats

While hot flushes and night sweats share similar physiological origins - both stemming from the body’s response to hormonal changes - they tend to occur at different times. Hot flushes are typically experienced during the day, often triggered by environmental factors or stress, whereas night sweats occur during sleep and can significantly disrupt your rest.

In our forthcoming sleep blog, we’ll delve deeper into practical tips for coping with night sweats. Expect advice on creating a cool sleep environment, establishing a calming bedtime routine, and other lifestyle medicine strategies to help ensure that your nights are as comfortable as your days.

Navigating Hot Flushes: Practical Daily Tips for Relief

Here are some evidence‐based lifestyle tweaks and simple remedies to help you navigate those pesky hot flushes with a wink and a smile.

1. Dress Smart (and Light)

Opt for breathable fabrics like cotton and linen. Layering is your secret weapon - think of it as dressing like an onion. You can peel off a layer when things heat up and add one back in when you’re cool as a cucumber.

Evidence Tip: Studies suggest that wearing lightweight, moisture-wicking fabrics helps regulate body temperature during a hot flush episode. Think sports moisture absorbing kit as well. I have seen this work quite well in some women.

2. Mindful Breathing Techniques

When a hot flush hits, it might help to slow things down - literally. Try the 4-7-8 breathing technique: breathe in for 4 seconds, hold for 7, and exhale slowly for 8 seconds. It’s like sending your nervous system a memo: “Chill, please.”

Evidence Tip: Research indicates that deep, controlled breathing can activate the parasympathetic nervous system, reducing the intensity and duration of hot flushes

3. Stay Hydrated

A glass of water might not be the cure-all for everything, but staying hydrated is crucial. Keep a water bottle handy - your new best friend. And if water isn’t your thing, herbal teas (like chamomile or peppermint) are great alternatives that can also offer a soothing ritual.

Evidence Tip: Hydration supports overall thermoregulation, helping to manage body temperature fluctuations.

4. Cooling Your Environment

Sometimes, your surroundings need a little adjustment too. Keep a portable fan or a cool mist spray nearby for those moments when the heat seems to have declared its own personal holiday. A quick spritz can feel like a mini vacation to the Arctic!

Evidence Tip: Environmental cooling can effectively reduce skin temperature and may help lessen the severity of hot flushes.

5. Mindful Movement and Exercise

Regular physical activity can help balance hormones and reduce stress, both of which are key factors in managing hot flushes. Whether it’s a brisk walk, yoga, or dancing like no one’s watching (even if your living room is your only dance floor), find a movement that feels good and stick with it. Beware though that in a small number of women hot flushes can be triggered by intensive exercise.

Evidence Tip: Exercise is linked to improved mood and hormonal balance, which can contribute to a reduction in the frequency of hot flushes.

6. Dietary Adjustments

Spicy foods, caffeine, and alcohol might be tempting, but they can trigger hot flushes for some. Consider keeping a food diary to identify your personal triggers. Instead, fill your plate with cooling foods like cucumbers, leafy greens, and berries. After all, you want your diet to be as refreshing as a mojito but without the alcohol.

Evidence Tip: Research has shown that certain dietary patterns, including a higher intake of phytoestrogens found in soy, may help alleviate menopausal symptoms. (more on that another time)

7. Stress Management

Chronic stress can be a hot flush trigger - literally. Incorporate stress-reduction techniques into your daily routine. Whether it’s meditation, gentle stretching, or simply listening to your favourite tunes, find what relaxes you. Think of it as your personal anti-heat shield.

Evidence Tip: Mindfulness-based stress reduction (MBSR) has been shown to improve menopausal symptoms, including the frequency and severity of hot flushes and can be used for as short a time as 4 weeks to gain benefit.

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In Conclusion

While hot flushes can feel like an uninvited guest that just won’t leave, these practical tips can help you keep things under control. Embrace a lifestyle that promotes balance, laughter, and a little bit of chill - both literally and figuratively. After all, life’s too short to sweat the small (or hot) stuff!

Remember, every woman’s journey through menopause is unique. If you’re finding it tough to manage, consider chatting with a healthcare professional who can offer personalised guidance. Stay cool, stay calm, and keep that humour handy - it’s one of the best ways to navigate any storm, even one that feels like a tropical heatwave.