Hot flashes: an irritating symptom
The most significant irritant of menopause is undoubtedly hot flashes. They can affect many aspects of your life, from sleep quality to social relationships. Did you know that several solutions can be implemented to relieve hot flashes? Learn how to control them so menopause doesn't make you feel hot or cold!
Estrogen is a hormone that regulates body temperature. During menopause, estrogen production by the ovaries declines. As a result, around three out of four menopausal women experience hot flashes. Although this symptom is harmless, it is the main reason women opt for drug treatment to get through menopause more easily.
How to recognize hot flashes
- Hot flashes appear mainly in the chest, face and neck and disappear spontaneously.
- They usually last a few seconds but can last for several minutes.
- In some cases, they are accompanied by sweating, shivering, palpitations and, rarely, dizziness.
Hot flashes are more common in the first years after menopause. Their frequency generally diminishes with time. However, they can persist in some women, which is why it's so important to find appropriate relief.
How can I relieve the symptoms daily?
The first step to relieving hot flashes is to modify your lifestyle. Here are a few things you can do to reduce the frequency of hot flashes and the effect they have on you:
- Keep fresh! Have an ice-cold drink, moisten your face with a wet washcloth, use a fan, take a cool shower when possible, and enjoy an air-conditioned place.
- Pay attention to your diet. Tea, coffee, alcohol, spicy or heavy meals all contribute to the onset of hot flashes. It's best to avoid them, or at least not succumb to temptation too often!
- Choose your clothing wisely. Yes, many women choose tank tops, but the important thing is choosing clothes made from natural fibres (cotton, linen, wool). Layer your clothes rather than wearing warm ones, so you can remove a layer as needed, whatever the season or location.
- Keep breathing! A good breathing technique reduces stress levels, which researchers believe may help lower body temperature.
- Exercise to maintain a healthy weight. Yoga or gentle physical activities such as walking or swimming can benefit.
- Stop smoking.
How to treat the symptoms
If lifestyle changes aren't enough to alleviate your symptoms, you can opt for different treatments:
- Hormonal replacement treatments (estrogen supplements with or without progesterone) are a practical option for hot flashes and other menopausal symptoms.
- Some non-hormonal treatments, both prescription and over-the-counter, are also available to women seeking relief. However, they may be less effective than estrogen supplementation.
Whatever the treatment, it's essential to understand that it may not suit all women. Hormonal therapies are not recommended for women who have had breast cancer or have a history of blood clots. So, it's important to consult your doctor to make a wise and safe choice. Your pharmacist can also offer valuable advice on the use of your medication.
In conclusion, hot flashes associated with menopause are an inconvenience for those suffering from them. But it's comforting to know that there are several solutions you can try and adopt daily to improve your quality of life.
Take a fresh look at the future, and stop letting hot flashes dictate your life!
