Hot flashes are among the most common and uncomfortable symptoms of menopause. They can be incredibly rude, leaving you feeling embarrassed and frustrated. But don't worry, there are ways to manage them! In this article, we'll explore the causes of hot flashes and look at some treatments that might help you stay cool during menopause.
Hot flashes or hot flashes are a sudden feeling of heat in the upper part of the body, which can be more intense in the face, neck and chest. The skin may become red, as if you were flushing, and this is usually short-lived (usually a few seconds, but can sometimes last several minutes).
A hot flash can also cause sweating, and when they occur at night, they are called night sweats. Nocturnal hot flashes are similar to daytime hot flashes, but their characteristics mean that when they occur at night they cause sleep disturbances, mainly because after the onset of the hot flash it becomes very difficult to fall asleep again.
They are among the symptoms associated with menopause, hot flashes (hot flashes, hot flashes, or hot flashes, as you prefer to call them) can begin to appear, even in the so-called perimenopause, when we still have menstrual bleeding, but internally the changes are already beginning. hormonal.
What causes those hot flashes?
The hormonal imbalance associated with menopause, a stage that is fundamentally characterized by a decrease in estrogen and progesterone levels, causes these hot flashes in up to 80% of women.
It is the reduction in estrogen that alters the normal functioning of the body's thermoregulatory center, located in the hypothalamus. In short, what happens is that the malfunction of this thermoregulatory center causes the body temperature to rise and then, to try to lower it, vasodilation occurs (the blood vessels become wider) that manifests as an increase in temperature. on the skin, redness and sweating.
How long do hot flashes last in menopause?
Hot flashes can last between 1 and 3 years, but there is no general pattern for this. Every woman and every menopause is different. There are women who suffer from them for 10 or 12 years and in the worst cases, they never completely disappear (don't be scared, this doesn't happen often).
Bad news: Scientific research has found that African-American and Hispanic women suffer from hot flashes for more years than white and Asian women.
How to deal with hot flashes
Before you think about taking a medication, try making lifestyle changes first. Here we leave you a series of recommendations:
Although it's not possible to completely prevent hot flashes, there are some things that can cause them. To prevent them, it is best to avoid those factors that can trigger them, such as:
- Smoking cigarettes or electronic cigarettes.
- Drink coffee or other caffeinated drinks.
- Drink hot drinks frequently.
- Eating spicy foods.
- Drink alcohol.
- To be stressed.
- Hot climates or environments.
Keep track of triggers
Try to take note of what triggers your hot flashes and how much they bother you. This can help you make better decisions about managing your symptoms.
Write down what you were doing, eating or drinking, how you were feeling, or what you were wearing when the hot flash started. You may be seeing a pattern that can help you avoid certain triggers.
Select your wardrobe well so that you wear layers that you can take off when you start to feel hot flashes.
Use fabrics that breathe, and are not hot like linen, cotton. Be sure to tailor those “layers” of clothing to the weather and the occasion.
If hot flashes occur mainly at night, keep your bedroom cooler and try to drink small amounts of cold water before going to bed. A good habit is to have a glass of cold water on your nightstand. Make up your bed using several layers of sheets and thin covers, with fresh textures and that you can use or discard. You should also adapt your pajamas, discarding those very hot fabrics. This is the perfect occasion to renew your nightwear and perhaps add a bit of sensuality to the night 😉.
Follow an exercise routine
According to The North American Menopause Society (NAMS), starting in our thirties, we begin to lose approximately 1% of muscle mass each year.
Dumbbells, free weights, bars, kettlebells (Russian weights) can be great allies to help us with our muscles and bones.
However, brisk walks starting with 10 minutes a day are very beneficial. The recommendation is to practice some moderate aerobic activity for at least 150 minutes a week (or 20 minutes a day).
practice deep breathing
For some women, relieving stress and learning to relax can help reduce the frequency and intensity of hot flashes. Here are some strategies you could try: relaxation exercises, breathing exercises, and/or meditation.
Controlled breathing is a technique that involves breathing slowly and deeply. The basic technique is simple: breathe in slowly for a count of five, then breathe out for five seconds. The key is to count slowly and take a deep breath.
How to control those vapors naturally?
Hot flashes and trouble sleeping are among the biggest problems associated with menopause. In addition to a healthy diet rich in vegetables and fruits, the consumption of natural supplements and alternative therapies can help for those women who prefer not to resort to hormonal therapies.
There are various types of nutritional supplements and natural herbal products that can help us improve, or even in some women, eliminate hot flashes and other discomforts caused by menopause such as insomnia and irritability.
Our Zenzsual Bye Bye Menopause is an excellent alternative. This nutritional supplement will provide your body with the necessary ingredients to counteract the symptoms of menopause, without hormones and through a 100% vegan formula free of estrogens and soy. Our product will take care of naturally regulating your hormonal function.
With Bye Bye Menopause you help your body regulate the annoying symptoms of menopause thanks to its natural active ingredients and Zinc as a trace element.
Its great composition is designed so that, after 3 months, you can feel the changes and even obtain benefits that help rejuvenate your cells, your brain, your bones and your entire body, including also preventing dryness in the area. v.
On the other hand, our CBDZen , a CBD extract dropper can help you control other symptoms related to menopause, such as insomnia, anxiety, depression, irritability and joint pain .
Many people find that sleep quality becomes a problem during menopause and stress can trigger hot flashes. A few drops of CBD Zen twice a day can not only benefit you by controlling those symptoms, but can also help you manage sudden mood swings.
In summary, a healthy lifestyle is essential at this stage, as it will help us prevent the long-term consequences of menopause. However, when our quality of life is affected by the symptoms of menopause, it is important that you consult a specialist gynecologist to help you find the best therapy in each case.