What helps with menopause hot flushes?

Are you one of those women wondering how to deal with hot flushes? Those very uncomfortable moments when you feel that you are almost on fire.

Hot flushes have to be one of the biggest issues for many women going through menopause. They can strike any time and anywhere and can leave you feeling extremely stressed, overwhelmed and embarrassed.

There are different procedures you can use that can help to combat hot flushes, and many natural remedies and fixes can be incorporated into your daily routines to alleviate these feelings that I will discuss.

Do menopausal hot flushes ever go away?

Are you experiencing a hot flush? What does one feel like? Every woman experiences different symptoms in her own unique way but there are many similarities when it comes to hot flushes.

A hot flush feels like an intense, sudden rush of heat that races up your chest, neck and face, leaving red patches on the skin and making you sweat. There are other symptoms as well such as an increased heart rate, dizziness, sweating and shaking.

Once in the grip of hot flushes, many women are left wondering if the symptoms will ever go away. For many, hot flushes can seem to last forever. The good news is they will go, over time they will start to subside even if you don’t take anything for them but it will take a few years.

Therefore, if you do suffer from hot flushes and you are looking for a natural remedy to combat the symptoms then reading on will give you some helpful hints and tips you can start using today to start easing the unpleasant sensations that come with a hot flush.

19 Easy Natural Ways

1. Use layering as a way of dressing

Layering your clothes may seem obvious but it is a simple, effective trick for dealing with hot flushes. Try wherever possible to wear natural fabrics, especially in the summertime. Cotton and silk are great, avoid polyester and other man-made fabrics as these will really exacerbate your problem.

Wearing layers works for two reasons, when wearing light layers you will always have the opportunity to take clothes off when you start to overheat. Also, natural layers let the skin breathe easier and are far more comfortable for your body.

2. Avoid alcohol

Although there has been conflicting evidence when it comes to alcohol and hot flushes, with some research saying alcohol can worsen hot flushes whilst others say that a glass of wine a day can help to alleviate them, one thing that is certain is that alcohol can disturb sleep patterns.

If you are suffering from night sweats then it is best to avoid alcohol as it could make poor sleep even worse.

Also, the effects of disturbed sleep are well known and if you are feeling stressed and anxious due to menopause symptoms then alcohol is going to make it worse.

It is a good idea to try to avoid any situations that could make your symptoms worse.

3. Maintain cooler temperatures in your bedroom throughout the night

Getting a good night’s sleep is crucial to good overall health and so it is important for you to do as much as you can to make sure that your sleep patterns aren’t disturbed too much.

Try and sleep in a cool room, and keep a window open if possible to let in cool air as an over-stuffy room is never going to be conducive to a good night’s sleep at the best of times.

4. Keep a fan handy as a way to cool down

Although you may look like somebody from a Jane Austen novel, this next tip is very simple but effective.

Carry a small hand fan with you so if you feel a hot flush approaching you can quickly cool yourself down.

Once you appreciate the benefits, you will very quickly stop worrying about what you look like.

5. Decrease the level of stress in your life

Stress is bad for your health when you suffer too much. Although we all need a little stress in our lives from time to time to keep us motivated and alert, too much has many health implications.

During menopause, stress levels can begin to rise and having a hot flush attack can leave many women stressed. Try to eradicate as much stress from your life as much as possible.

Delegate tasks where you can, avoid confrontation with people and try to be as organised as possible. Do as much as is within your power to have as little stress in your life as you can.

6. Beware of eating too many spicy foods

Spicy food can certainly make hot flushes worse so should be avoided at all costs.

As much as you may enjoy them, cutting back or cutting them out entirely will help you.

Spicy food will make you hotter at the best of times so it’s a no-no during this phase of your life.

If you love the taste of spices opt for something like cumin or turmeric which has the taste without the heat.

7. Keep caffeine to a minimum

Many women will enjoy their morning coffee as a quick and easy way to jolt out of their slumber ready for the day ahead.

The bad news though is caffeine can be responsible for hot flushes. There has been research conducted to show that although caffeine can help concentration in women before perimenopause, during menopause it can be responsible for hot flushes.

Try de-caff tea and coffee instead if possible or at least cut back on caffeine versions.

8. Try to lose some weight if you are carrying a little extra

Anyone who has ever been a little overweight will know already the extra strain it can put on your body. Carrying extra weight can exacerbate hot flushes during peri/menopause.

The problem is many women start to gain weight at this time in their lives and find it difficult to shift due to the drop in estrogen.

Menopause symptoms are worse for women who are heavier and so it is a good idea to try and kick-start some weight loss to improve not only menopause symptoms but your overall health as well.

9. Study and employ the practice of mindfulness

Anyone who has experienced a hot flush will understand only too well the sudden feelings of stress, panic and embarrassment that can arise with it.

The panic you may feel if you are red, sweating and believe that those around know what is happening to you. This can be even worse if you are in a work situation.

In these sorts of situations, it is really helpful to practice mindfulness. This simple practice can help to take your mind off what is happening to you as you begin to focus on the world around you.

10. Try practising Hypnotherapy

Hypnotherapy can be used for the treatment of hot flushes very successfully in some women. Hypnotherapy works by managing how the brain regulates and perceives temperatures in the body. In fact, hypnotherapy has been clinically shown to reduce hot flashes by up to 80%

If you are looking for something to take your mind off hot flushes then hypnotherapy could be just what you are looking for.

11. Take regular exercise and incorporate weight-bearing exercises when possible

We all understand the importance of regular exercise but during perimenopause and menopause, regular exercise is especially important.

Incorporating a regular exercise regime into your day can help to keep your weight at a good level.

Exercise is also good for emotional health, it can boost endorphins in the body making you feel happier and can aid sleep.

Weight-bearing exercises are also good for bone density, something which can be affected by menopause.

Try to introduce exercises that you will enjoy and keep mixing them up so you don’t get bored.

12. Reduce the number of hot drinks you consume

It may seem obvious but a hot drink will warm you up. This is great on a cold day if you are feeling chilly but if you are suffering from hot flushes, it is only going to make your situation worse.

Try and cut back on the number of hot drinks that you have or start making them a little cooler if you can.

13. Take cool showers to reduce your body temperature

If you are feeling particularly hot, especially in the warmer weather jump into the shower for a quick cool down.

A cool shower is a very quick, simple yet effective way of cooling the body down instantly, leaving you feeling cool. fresh and more like your normal self.

If you are out and about and can’t just jump into a shower carry some handy wet wipes with you so you can at least wipe your face and neck and bring some instant relief this way.

14. Try using Cognitive behavioural therapy (CBT)

Some women suffer severely from hot flushes and it can begin to have a real impact on all areas of their lives.

Apart from the obvious physical symptoms, the emotional symptoms can be just as debilitating.

A great deal of stress and anxiety can be caused as a result of hot flushes. If this resonates with you, think about trying CBT. CBT helps to develop practical solutions to menopausal symptoms. It can help to develop useful strategies and coping mechanisms for dealing with symptoms such as stress, anxiety, lack of sleep and general low moods. If you would like to find out more about CBT press the link here.

15. Take a small bottle of cooling spray with you everywhere

Another very simple yet effective tip is to take a small spray bottle filled with water with you where ever you go.

When you feel like you are beginning to warm up quickly spray your face, neck or chest area to cool down.

This is very handy during the summer months.

16. Lay your bed in layers and have 100% cotton sheets

Lay your bed in layers and with 100% cotton sheets, to stay cooler during the night.

Being wrapped up in a big duvet can cause you to overheat very quickly and can be frustrating when you cool down again.

You can spend the entire night taking duvets on and off your body. Simple layered cotton sheets can keep you much cooler and help you to have a much better night’s sleep.

17. Quit smoking immediately

There is never a good time to smoke and menopause is another reason for you to quit if you do.

Smokers will suffer from more severe menopause symptoms than non-smokers so stub it out now if you want to have an easier transition through this time.

Smoking can also bring about earlier menopause. There is an idea that smoking affects the way estrogen is made and stored in the body and the drop in estrogen is one of the main reasons for hot flushes.

Smokers are 35% more likely to break a hip after menopause than non-smokers ref. Stop today if you can or if you are having problems quitting then seek professional help.

18. Adopt the practice of meditation

Meditation is excellent for calming the mind and the body. If hot flushes are leaving you stressed and anxious and are making them worse, then practising meditation could be just the answer that you are looking for.

Meditation will calm you down, and lower your heart rate, blood pressure and body temperature. Apart from the physical effects, it is also good for calming the mind, putting everything into perspective and making you see situations with more clarity.

19. Use a life coach to help you implement methods that can help

Life coaching can be a real lifeline for anyone going through menopause. There is a lot to absorb during this time in a woman's life.

Having somebody to discuss symptoms with, someone who is understanding, empathetic and who is there to support you can be a real psychological boost.

Even today, many women will find menopause difficult to discuss with partners, friends or family but having an outside ear, somebody who is non-judgemental and understanding can be the best scenario.

Life coaches can offer you much-needed advice tips and tools to get you through this time in your life in a way that is manageable and accessible. If you are interested check out the menopause coaching course here.

Final Thoughts

There are many ways for dealing with menopausal hot flushes in a fast, easy natural way. Although not all women will suffer in the same way, most women will have some symptoms and 80% of women will suffer from hot flushes at some point.

Being armed with tools and tips to help you get through them can put you back in control and can help you to stay on top.

Watching what you eat and drink, staying at a healthy weight, exercising and incorporating natural practices into your daily routine can have profound and effective results for you.

Remember, this time will pass but whilst you are living through it you can be proactive and take control of what is happening in your body.

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