posted 1st March 2024
In light of this year's International Women's Day, I am turning up the heat on Hot Flushes.
Hot flushes are like the hallmark of menopause. One minute you're fine and the next, you're wondering if it's socially acceptable to start fanning yourself with the nearest object. Hot flushes - or flashes, as our friends across the pond call them - leave many women searching for answers.
But here's the comforting news: You are not alone in this fiery journey my friend! There are effective ways to cool down and I'm here to guide you through the latest research and help you feel empowered and (even) cooler.
Cooling Down: Strategies to Manage Hot Flushes
Embrace the Power of Phytoestrogens:
Introducing foods high in phytoestrogens into your diet offer a natural buffer against sudden hot surges. These plant-based oestrogens found in soy products, flaxseeds and legumes can mimic oestrogen in the body, having a modulating effect.
Stay Hydrated:
Sometimes, the simplest advice is the most effective but honestly, staying hydrated is crucial. Drinking water (not squash or a glass of Shiraz, but water), helps regulate your body temperature, easing the severity of hot flushes. If you're bored of water, then I recommend any of the teas in Pukka. Aim for 8-10 glasses a day and consider sipping on cool, not cold, water to prevent triggering a flush.
Mind-Body Techniques:
Mindfulness approaches such as Yin Yoga and deep-breathing exercises are not just buzzwords; they're powerful tools against hot flushes. Stress is a known trigger for increasing the frequency and intensity of hot flushes so by incorporating mind-body techniques into your daily routine, you're not just cooling down your body but also soothing your mind.
Regulate Your Environment:
Simple environmental adjustments can make a significant difference. Think about layering clothes for easy adjustment, using a fan at work or in the bedroom and choosing breathable, natural fabrics. Keeping your environment cooler can help manage the sudden heat and with the new guidance in place from the EHRC, it's easier than ever to get the support you need (and deserve).
Sleep and Exercise:
Quality sleep and regular exercise are your allies. While it might seem counterintuitive to exercise when you're experiencing hot flushes, regular physical activity can help regulate your body's internal temperature over time. And let's not forget sleep - ensuring you get enough rest is critical and my absolute non-negotiable.
Hormone Replacement Therapy (HRT):
For some women, HRT is a game-changer in managing hot flushes. It's essential to have a detailed conversation with your GP about the benefits and risks. Recent guidelines suggest that HRT can be a safe and effective option for many women experiencing severe hot flushes, provided it's closely monitored.
The Power of Community:
Never underestimate the power of shared experiences. Connect with others who are on the same journey or join the LBaM community over on Instagram @life_begins_at_menopause. There's an incredible strength in knowing you're not alone and sharing tips and support can be incredibly uplifting.
Hot flushes might feel like an uninvited guest at this stage of life, but with the right strategies and support, you can regain control and continue to thrive in your daily life.
Remember, you're not just surviving; you're thriving, and every step you take is a move towards reclaiming your comfort and confidence. Let's embrace this journey together, with cool heads and warm hearts.
