Hot Flushes During Menopause? Here's What You Can Do
When you think of menopause, you think of hot flushes. Unannounced, you suddenly feel warm at night and during the day and start sweating. This often occurs at the most inconvenient times. Where do hot flushes come from and what can you do to reduce them? We'll explain.
What are Hot Flushes?
Hot flushes are sudden waves of heat that last on average 3 to 5 minutes. During a hot flush, you may feel suddenly very warm, start sweating, experience an increased heart rate, and notice redness on your face, neck, and/or chest. When you experience a hot flush at night, it is referred to as night sweats or a nocturnal hot flush.
Why Do You Get 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 function of oestrogen receptors in the brain. Oestrogen receptors are like 'receivers' in our body that respond to the hormone oestrogen and transmit important signals to regulate various processes.
When the function of oestrogen receptors in the brain is reduced, body temperature can rise more quickly due to changes in environmental temperature or metabolism. This can lead to sudden heat waves, sweating, and an increased heart rate. An increased activity of the neurotransmitter noradrenaline, as a result of reduced oestrogen function, 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 and digest 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 relaxant.
2. Choose 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. Opt for complete isoflavones from soy products, as these are better absorbed into the bloodstream. You can find these soy isoflavones in tofu, soybeans, and tempeh, or choose soy-based protein powder.
3. Get to Know Red Clover and Black Cohosh
Red clover and black cohosh are plants that support menopausal symptoms such as mood swings and hot flushes.
4. Limit Coffee, Alcohol, and Spicy Foods
During menopause, alcohol, coffee, and spicy foods can sometimes exacerbate hot flushes. Try to reduce your intake: opt for one instead of three cups of coffee a day, limit alcohol to one glass a week, and use fewer chillies in your favourite spicy dish. Remember: the reaction to food and whether it can trigger a hot flush varies from person to person. Experiment to find out what works for you or what you should 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 you to breathe. Make it easy for yourself and choose breathable clothing in layers. This way, you can remove a layer when you feel a hot flush coming on.
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. Visit this page for more information on menopause or visit us in-store. Our specialised health coaches are happy to help you take control of your hormones (again).
Written by: Caya Kerkhof
