Hot Flushes & What is the Quickest Way to Stop them?
June 20, 2024
Hot flushes, also known as vasomotor symptoms, are frequently experienced by many women during their menopausal journey. These heat waves can be uncomfortable and persist for several years. When occurring at night, they are referred to as night sweats. For some women, these episodes can disrupt their daily activities.
If you’re experiencing mild symptoms, you might overlook the need to modify your lifestyle or explore treatment options. However, if these symptoms are bothersome, there are steps you can take to address them. Keeping track of what triggers your hot flush episodes and assessing their impact can assist you in making informed decisions about symptom management.
1. Lifestyle Modifications That Alleviate Hot Flushes
Improving hot flushes through lifestyle changes can be an effective initial approach before considering medication. These changes can help disrupt your sleep, so adjusting the bedroom temperature, drinking cold water before bedtime, and layering bedding for easy adjustment can be beneficial.
Additionally, using a fan and dressing in removable layers can provide relief during hot flush episodes. Here are some lifestyle modifications to consider:
- Avoiding alcohol.
- Reducing spicy foods.
- Saying no to caffeine.
- Quitting smoking.
- Maintaining a healthy weight to mitigate their frequency and severity.
If lifestyle changes are not enough to improve your symptoms, non-hormonal options for managing hot flushes may work for you. These options can be a good choice if you are unable to take hormones for health reasons or if you are concerned about potential risks.
Delving into mind-body practices such as hypnotherapy and mindfulness meditation can provide additional relief during the menopausal transition. Based on research, these techniques aim to enhance comfort and overall well-being, offering potential benefits for managing symptoms.
Both hypnotherapy and mindfulness meditation can be beneficial for coping with hot flushes, albeit through different mechanisms:
i. Hypnotherapy:
Hypnotherapy can help individuals manage hot flushes by addressing underlying psychological factors such as stress, anxiety, or negative associations. During sessions, individuals are guided into a deeply relaxed state where they become more receptive to suggestions. Therapists may use imagery, visualization, and positive affirmations to reframe perceptions and reduce the intensity or frequency of these episodes. By tapping into the subconscious mind, hypnotherapy empowers individuals to alter their responses and enhance overall well-being.
ii. Mindfulness Meditation:
Mindfulness meditation cultivates present-moment awareness and acceptance of bodily sensations, thoughts, and emotions, including those associated with heat surges. By practicing mindfulness, individuals can develop greater tolerance for discomfort and learn to observe these sensations without reacting impulsively or becoming overwhelmed. Mindfulness techniques promote relaxation, stress reduction, and emotional regulation, which can help mitigate the impact of these episodes on daily life. Additionally, mindfulness meditation enhances resilience and coping skills, enabling individuals to navigate the challenges of menopause with greater ease and composure.
2. Hormonal Therapy
Some women turn to hormone therapy to manage their hot flushes and night sweats during menopause. Hormones, produced by organs like the thyroid gland and ovaries, play a crucial role in regulating bodily functions. However, during menopause, ovarian function declines, leading to decreased production of hormones like estrogen and progesterone, which are thought to trigger menopausal symptoms.
Hormone therapy aims to stabilize these hormone levels, providing relief from symptoms such as hot flushes, vaginal dryness, and sleep disturbances. Various forms of hormone therapy are available, including pills, patches, rings, implants, gels, or creams. However, it’s important to understand that hormone therapy comes with certain risks, including an increased risk of heart attack, stroke, blood clots, breast cancer, gallbladder disease, and dementia. These risks vary depending on factors such as age and whether a woman has had a hysterectomy. It’s essential for women to discuss the risks and benefits of hormone therapy with their healthcare providers to make informed decisions about their menopausal management.