Hot Flashes – Tales from the menopause trenches

Hot flashes are a common symptom experienced by many women during menopause. They can be sudden and intense, causing a feeling of heat that can last for a few minutes or more. 

Specifically, as women approach menopause, their ovaries produce less oestrogen, which can affect the part of the brain that controls body temperature. The brain responds to the lower levels of oestrogen by sending out signals to dilate the blood vessels in the skin, causing a rush of heat to the upper body, neck, and face, resulting in a hot flash.

Menopause may not be the most glamorous phase of life, but it doesn’t have to be a sweaty mess either. Let’s look at some tales from the menopause trenches and tips for staying cool and comfortable. 

• Learn your triggers – one of the first steps to overcoming hot flashes is to identify your triggers. For many women, certain foods, drinks, and environmental factors can make hot flashes worse. Keeping a diary can help you identify patterns and determine what triggers your hot flashes. Common triggers include caffeine, alcohol, spicy foods, and stress.

• Practice Relaxation Techniques – Stress can be a major trigger for hot flashes, so it’s important to learn how to manage stress effectively. Relaxation techniques such as deep breathing, yoga, and meditation can help you reduce stress and anxiety, and may also help to alleviate hot flashes.

• Exercise Regularly – Regular exercise is an essential part of maintaining your overall health and well-being, and it can also help to reduce the frequency and severity of hot flashes. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like brisk walking, cycling, swimming, and strength training can all be effective.

• Stay hydrated – drinking plenty of water throughout the day can help you stay cool and hydrated, which may help to alleviate hot flashes. Avoiding alcohol and caffeine can also help to prevent dehydration and reduce the frequency of hot flashes.

• Embrace the Power of an ice pack – If you’re feeling hot and bothered, don’t be afraid to get creative with your cooling methods. Ice packs aren’t just for sprained ankles anymore. Keep a few in the freezer and pop them on your neck, forehead, or any other hot spots when you’re feeling overheated.

• Embrace the sweat – Let’s face it, sweating is just a fact of life during menopause. So why not embrace it? Choose breathable fabrics (cotton, linen), rock those sweat stains like they’re the latest fashion trend or make sweat wicking clothing your go to items. And if anyone asks, just tell them you’re “glowing” – it sounds much more glamorous than “drenched in sweat” or pretending to be oblivious.

• Fan-tastic – Invest in a good fan or two and keep them within arm’s reach at all times. Whether it’s a classic handheld fan or a high-tech cooling tower, fans are a lifesaver during hot flashes. And if you’re feeling extra sassy, you can even accessorise with a fancy fan that matches your outfit.

• Get Your Chill On – If you’re feeling adventurous, try a cryotherapy session. These treatments involve standing in a chamber filled with nitrogen gas that’s cooled to below freezing temperatures. Sure, it may sound a little crazy, but some women swear by it for reducing hot flashes and improving overall well-being. Plus, you’ll have a great story to tell your friends.

• Laugh – Laughter is the best medicine, so why not use humour to ease the discomfort of menopause? Gather your girlfriends for a menopause-themed movie night, read some hilarious menopause memes, or start a group chat to share your funniest hot flash stories. It’s much easier to cope with the heat when you’re laughing your way through it.

• Treat Yourself – Don’t forget to treat yourself during this challenging time. Indulge in some cooling treats like ice cream, schedule a relaxing massage or spa day, or splurge on some new loungewear. 

Menopause may be a rollercoaster ride, but with a little humour and creativity, you can stay cool and comfortable. So grab your fans and don’t forget to laugh – it’s the best way to weather the menopause trenches!