During menopause, women often experience sudden sensations of intense heat known as hot flushes. These episodes cause sweating and flushing of the face and upper body, feeling like an unexpected wave of warmth washing over them. Some describe them as a volcano erupting. Hot flushes result from hormonal changes, particularly a decrease in estrogen levels. Cold flushes involve a rapid drop in body temperature, causing shivering and a bone-chilling sensation. They can occur unexpectedly, often alternating with hot flushes, adding to the discomfort of menopausal symptoms. Both hot and cold flushes are common menopausal symptoms, varying in intensity and duration. While they may improve over time for some women, they can last for years for others.
What Can Help with Hot and Cold Flushes
What women says has been working for Hot Flushes
- Dressing in layers helps manage body temperature fluctuations, allowing for easy removal of clothing during hot flushes.
- For night sweats many women suggested cotton sheets, or bamboo sheets. There are a few fans of Ettitude Bamboo Sheets. Another item that has help is a BedJet.
- Keeping the environment cool with fans or air conditioning reduces the severity of hot flushes, especially during warmer weather or at night.
- Eat a healthy diet full of Omega 3 fatty acid food, fruit and vegetable with a lot of fibers and a lot of water.
- Exercise regularly.
- Practicing stress-reduction techniques such as deep breathing exercises, yoga, meditation, or mindfulness helps manage hot flushes triggered by emotional or psychological factors.
- Identifying and avoiding triggers such as stress, spicy foods, caffeine, sugar, alcohol, and smoking reduces the frequency and intensity of hot flushes for some women.
- Certain medications, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), provide relief from hot flushes.
- Herbal supplements such as Black Cohosh Root, Probiotics, Estroven, Red Clover, Wild Yam Root, Bee Pollen, Flaxseeds or Evening Primrose may alleviate hot flushes, but it’s important to consult with a healthcare provider before starting any herbal treatment for safety and effectiveness.
- If you chose HRT that will help your hot flushes
Disclaimer About Taking Herbal Supplements
Before starting any new supplement or vitamin regimen, it is important to consult with a healthcare professional, especially if you have any underlying health conditions or are currently taking medication. While supplements and vitamins can offer potential health benefits, they are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary, and the efficacy of supplements and vitamins depends on various factors such as dosage, quality, and individual health status. Additionally, it is essential to follow the recommended dosage instructions provided by the manufacturer and to store supplements and vitamins properly. This disclaimer serves as a reminder that supplements and vitamins should be used as part of a balanced diet and healthy lifestyle, and should not replace medical advice or prescribed treatments
What the Experts Say About Hot and Cold flushes
To learn more buy Dr Mary Clair Haver’s books on Amazon The Galveston Diet and her new book released April 2024 The New Menopause Navigating Your Path Through Hormonal Change with Purpose Power and Facts
Simplified Summary
During menopause, some women feel sudden heat called hot flushes, and others feel very cold called cold flushes. These happen because of hormone changes. Hot flushes make you sweat and feel warm, while cold flushes make you shiver and feel cold. Both are normal during menopause, but they can be uncomfortable. Here are some things that might help: Wear light clothes you can take off easily. Use cotton or bamboo sheets for night sweats. Keep your room cool with fans or air conditioning. Eat healthy foods like fruits and veggies and drink lots of water. Exercise regularly and try to relax with things like yoga or deep breathing. Avoid things that make hot flushes worse like stress, spicy foods, caffeine, sugar, alcohol, and smoking. Some medicines or herbal supplements might help, but talk to your doctor first. Hormone replacement therapy (HRT) can also help, but ask your doctor about it. Remember, always talk to a doctor before trying new medicines or supplements.