Over 56% of perimenopausal women have reported this to be their most common and frustrating symptom - hot flashes. Before the onset of menopause, women experience a range of symptoms due hormonal imbalance and changes in the reproductive system.
As one of the first symptoms of this phase, hot flashes can be described as an intense feeling of heat, temperature rise and feeling of discomfort. This feeling is often followed by sweating and redness in the skin.
Hot flashes can either be endured or managed, but sometimes they can make it hard for women to focus - either at the workplace or at home during the day. With these simple tricks, you can not only reduce the intensity and duration but go through menopause with reduced discomfort.
WEAR COTTON CLOTHES
Hot flashes often make your body’s temperature rise suddenly, which is often unpredictable and irritating. To help your body eliminate the heat faster, it is recommended to wear cotton or linen clothing. Materials like nylon or rayon can help sweat evaporate quicker and make your attire hot flash-friendly.
REDUCE STRESS
Menopause is a difficult and stressful time in a woman’s life due to a mix of hormonal and physiological changes. Statistics show that women who practice mindfulness or have lesser anxiety experience fewer hot flashes. Keeping some down time for yourself, deep breathing and trying meditation can make a big difference in how perimenopausal symptoms can affect you.
STAY HYDRATED
It’s crucial to increase your water intake during perimenopause for multiple reasons. As your body is regularly losing moisture through hot flashes and sweating, rehydrating becomes a non-negotiable. Apart from that, drinking water can reduce the number of occurrences in a day and help your body cool down faster. About 2 litres of water a day is ideal during perimenopause.
MANAGING WEIGHT
Studies show that women who are borderline overweight or obese in their 40s are at a higher risk of regular hot flashes. With light exercise, a workout routine or basic cardio, you can not only boost your energy levels but also regulate oestrogen, and in turn, hot flashes.
AVOIDING TRIGGERS
While hot flashes are fairly unpredictable, some lifestyle choices can really impact the frequency and duration. Hot liquids, alcohol, caffeine and tobacco are the most common triggers for hot flashes. By carefully managing your intake, you can avoid the occurrence of them during perimenopause and make the transition simpler.
NATURAL SUPPLEMENTS
Along with basic lifestyle changes, it is also recommended to try supplements formulated with natural ingredients. These supplements have fewer side effects and can be seamlessly added to your diet. Iso-flavone-led supplements are very effective in regulating temperature, which reduces instances of hot flashes and balances oestrogen levels in the body.
UNDISTURBED SLEEP
Hot flashes can occur in the day and at night, causing a lot of sleep disturbance and anxiety. These episodes accompanied by sweating are called night sweats, which can be a stressor during perimenopause. Simple changes to your room can make you fall asleep faster and improve quality:
- Dim the lights for a conducive sleep atmosphere
- Regulate air conditioning to make the room cool and comfortable
- Multiple layers in your bedding for better adjustment in sleep
MANAGING HOT FLASHES WITH EASE
As one of the most common symptoms of menopause, hot flashes can not only be disorienting but also make day-to-day functioning uncomfortable. However, there are alternatives to medication and hormone therapy that can really make this time easier and more comfortable. Balancing hormones through iso-flavone supplements is a good place to start. The journey to menopause is a trying one, but there’s nothing that some changes can’t fix.
