A few weeks ago, I was at a work event with around 100 other work colleagues, some of whom I knew and others I had never met before. It was a relaxed vibe, with drinks, bitterballen and laughter flowing in equal quantities. At some point, there was a break in conversation for speeches and before I knew it, I was being called upon, completely out of the blue, to say a few words about an upcoming project I was working on. To my horror, I immediately felt stage fright, an army of crawling ants rushing up my spine and prickles of heat piercing my scalp! Sweat began beading across my forehead, dripping down my neck and between my thighs. Now, anyone who knows me well knows that I am not usually shy, and I can handle myself well in public. Public speaking has never been a challenge for me, so why, suddenly, was I having this crushing hot flash?
One of my more severe symptoms of perimenopause is anxiety. Although I don’t suffer too badly with hot flashes, along with my anxiety, I sometimes get the dreaded hot flashes at the most inopportune moments. For a lot of women, hot flashes are often the most disruptive symptom. These sudden surges of heat, accompanied by sweating and flushing, can be uncomfortable and even embarrassing. The underlying causes and triggers are still not completely understood, and there is no treatment that works for everyone. However, with the right strategies, you can effectively manage and alleviate these symptoms.
Before we get into my tips for managing hot flashes, let’s talk a bit about what is a hot flash. Hot flashes are vasomotor symptoms that come on suddenly and result in a feeling of intense heat in the face, neck, and chest. It is accompanied by profuse sweating and is sometimes accompanied by a burning sensation or a prickling sensation almost like pins and needles rushing up your spine and scalp. A hot flash can also cause chills and a rapid heartbeat and can range in intensity from mild to severe. Often women experience hot flashes during sleep, and this is known as night sweats. Often women wake up drenched in sweat and must change their bedclothes and pyjamas. Regular night sweats also exacerbate the feeling of exhaustion experienced by some women, because they’re losing out on much-needed rest through waking frequently at night from night sweats.
So, let’s explore ten essential tips to help you beat perimenopause hot flashes and regain control of your comfort and well-being.
- Stay Cool and Comfortable: Keeping your environment cool can significantly reduce the frequency and intensity of hot flashes. Use a desk fan at work, move your desk to an open window, keep your home well-ventilated and invest in breathable, lightweight clothing made from natural fibers like cotton or linen. Dress in layers to easily remove clothing when a hot flash strikes.
- Monitor Your Diet: Certain foods and drinks can trigger hot flashes or make them worse. Spicy foods, caffeine, alcohol, and hot beverages are common culprits. Pay attention to how your body reacts to different foods and consider keeping a food diary to identify and avoid triggers.
- Stay Hydrated: Drinking plenty of water is essential for overall health and can also help manage hot flashes. Dehydration can exacerbate symptoms, so aim to drink at least eight glasses of water a day. Keep a water bottle with you to stay hydrated throughout the day.
- Practice Stress Management: Stress can trigger or intensify hot flashes, so incorporating stress-reduction techniques into your daily routine can be beneficial. Activities like yoga, meditation, deep breathing exercises, or spending time in nature can help you relax and minimize hot flash episodes. Prepare well for work-related activities such as meetings and presentations, to avoid stress-triggered hot flashes.
- Prioritize Sleep: Sleep disturbances are common during perimenopause and can exacerbate hot flashes. Establishing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring your sleep environment is conducive to rest, can help improve sleep quality and reduce hot flashes.
- Get Regular Exercise: Regular physical activity can help regulate hormone levels and reduce the frequency and severity of hot flashes. Aim for at least 30 minutes of moderate exercise most days of the week. Choose activities you enjoy making exercise a sustainable habit. Exercise shouldn’t be a chore so choose a movement that delights you, like dancing in the lounge with the radio blasting happy tunes, or bouncing on a mini-trampoline.
- Consider Hormone Therapy: For some women, hormone therapy can effectively manage hot flashes and other perimenopausal symptoms. Talk to your healthcare provider to discuss the potential risks and benefits of hormone therapy based on your individual health history and preferences.
- Explore Alternative Therapies: Several alternative therapies, such as acupuncture, herbal supplements, and mindfulness-based stress reduction, have shown promise in alleviating hot flashes. While research on their effectiveness is ongoing, some women find these approaches helpful in managing symptoms.
- Quit Smoking: Smoking can worsen hot flashes and increase the risk of other health problems associated with perimenopause and menopause. If you smoke, quitting can have numerous health benefits, including reducing the frequency and severity of hot flashes.
- Seek Support: Navigating perimenopause and managing hot flashes can be challenging, but you don’t have to do it alone. Reach out to friends, family, or support groups for encouragement and understanding. Sharing experiences with others going through similar challenges can provide valuable support and validation.
While hot flashes during perimenopause can be bothersome, they are a normal part of the transition to menopause. By implementing these ten tips, you can effectively manage hot flashes and improve your overall quality of life during this phase. With patience, self-care, and support, you can successfully navigate this stage of life with confidence and comfort.
