Hot flushes during menopause? Here's what you can do
When you think of menopause, you think of hot flushes. Unexpectedly, you may suddenly feel warm and start sweating at night and during the day. Often, or perhaps especially, at moments when it is most inconvenient. Where do hot flushes come from and what can you do to reduce them? We'll explain it to you.
What are hot flushes?
Hot flushes are episodes of warmth lasting on average 3 to 5 minutes. During a hot flush, you may notice a sudden feeling of intense heat, sweating, an increased heart rate, and redness on your face, neck, and/or chest. When this occurs at night, it is referred to as night sweats or a nocturnal hot flush.
Why do you experience hot flushes during menopause?
The hormone oestrogen plays a significant role in regulating our body temperature. During menopause, your oestrogen levels gradually decrease. This also reduces the effectiveness of oestrogen receptors in the brain. Oestrogen receptors act as 'receivers' in our body that respond to the hormone oestrogen and transmit important signals to regulate various processes.
When the effectiveness of oestrogen receptors in the brain is reduced, body temperature can rise more quickly in response to changes in environmental temperature or metabolism. This can lead to sudden episodes of heat, sweating, and an increased heart rate. Increased activity of the neurotransmitter noradrenaline, resulting from reduced oestrogen activity, can stimulate the sympathetic nervous system, our stress response, and contribute to these symptoms.
What can you do about hot flushes during menopause?
Hot flushes are difficult to prevent, but there are ways to reduce their frequency or severity.
1. Reduce stress
Hot flushes are partly caused by an overactive stress response in the sympathetic nervous system. By reducing stress and activating the parasympathetic nervous system - the rest nervous system - you can decrease this overactivity. Consider breathing exercises or mindfulness. You can also support your parasympathetic nervous system with valerian, saffron, and passionflower. Valerian helps with feelings of restlessness and tension*, saffron is calming* and uplifting, and passionflower is a natural tranquilliser*. *Health claims awaiting approval by the European Commission.
2. Opt for foods with phytoestrogens
During menopause, you experience changing oestrogen levels. Consuming foods with phytoestrogens, a plant-based form of oestrogen, can help with menopausal symptoms. Soy isoflavones, a type of phytoestrogen, can reduce the frequency and duration of hot flushes. Choose complete isoflavones from soy products, as they are better absorbed into the bloodstream. You can find these soy isoflavones in tofu, soybeans, and tempeh, or opt for soy-based protein powder.
3. Familiarise yourself with red clover and black cohosh
Red clover and black cohosh are plants that support menopausal symptoms such as mood swings and hot flushes*. *Health claims awaiting approval by the European Commission.
4. Limit coffee, alcohol, and spicy food
During menopause, alcohol, coffee, and spicy food can sometimes exacerbate the situation and trigger hot flushes. Try to reduce your intake: aim for one instead of three cups of coffee a day, limit alcohol to one glass per week, and use one less chilli in your favourite spicy dish. Remember: the reaction to food and whether it can trigger a hot flush varies from person to person. Experiment and find out what doesn't affect you or what you might need to avoid for the time being.
5. Choose the right clothing
A hot flush can make you feel trapped in your clothing; everything feels too tight and doesn't allow enough room to breathe. Make it easier for yourself by choosing breathable clothing in layers. That way, when you feel a hot flush coming on, you can remove a layer.
Menopause is a unique phase where you transition from being fertile to infertile. We believe that every woman should be able to navigate menopause smoothly and that the right knowledge, reliable information, and personal advice can help with this. Our specialised health coaches are happy to assist you in regaining control over your hormones.
