Statistics show that around 75 percent of women nearing menopause experience hot flushes or the sudden rush of heat sensation that runs throughout the body. This intense feeling usually lasts for a few minutes but is uncomfortable enough to disrupt a woman’s daily routine and sleep.
Hot flushes are caused by hormonal changes, which affect the brain’s ability to control the body’s temperature accurately. This symptom may start years before the cessation of the menstrual period and could even last several years after.
If you are suffering from hot flushes and looking for a natural menopause solution to ease your discomfort, here are some tips that you may want to consider:
Be Mindful of Your Diet
You should avoid food and beverage that can trigger the onset of hot flushes, such as coffee, alcoholic drinks, and spicy foods. You can also try incorporating the following food items in your daily diet as they are known to be rich sources of plant estrogen:
- Soybean products (tofu, soymilk, soybean curd, etc.)
- Chickpeas
- Lentils
- Flaxseeds
- Peanuts
- Grains
- Fruits
- Vegetables
Modify Your Lifestyle
You can also observe the following lifestyle changes to reduce the frequency and intensity of your hot flushes:
- Eat healthy meals from all food groups but in small portions.
- If you are a smoker, quit immediately and avoid places where you can be exposed to second- hand smoke.
- Stop drinking alcohol.
- Maintain a healthy weight since women who are overweight tend to experience recurrent and stronger hot flushes.
- Keep your body active through regular exercise.
- Tuck in early so that you get enough rest and sleep.
- Carry a portable fan or cooling pack in your purse wherever you go.
- Make sure to keep yourself hydrated at all times.
Practice Relaxation Techniques
Stress and anxiety are two of the leading triggers of hot flushes, which means controlling them can help you manage this symptom. Apart from yoga and taichi, here are other relaxation strategies that you can practice toward this end:
- Mindfulness
This technique helps you to focus on the present instead of being preoccupied with things that happen in the past that you can no longer change or future events that are still uncertain. By focusing on the now, you get to enjoy the moment and understand your feelings and emotions better, which can reduce feelings of stress and anxiety. Note that one study revealed that training in mindfulness helps women cope with the discomforting effects of hot flushes.
- Breathing Exercises
Pausing and then doing deep breathing can help clear your mind and relax your body. Just inhale deeply and exhale slowly for several times when you feel like a hot flush is about to begin to calm your body.
- Meditation
Sitting comfortably in your favorite spot and picturing your “happy place” in your mind whenever you start feeling anxious can also keep your stress levels in check. Practice this meditation technique a few times a day and before sleeping to manage your hot flush.
Relying on a natural menopause solution to address hot flushes is not only a safer choice but can even improve your overall wellbeing as you go through this challenging stage.
Consider the pointers above so that you can feel relief from the uncomfortable feeling that hot flushes bring.
