HOW TO MANAGE HOT FLUSHES DURING PERI MENOPAUSE

I was recently asked about how to manage hot flushes during Peri menopause and wanted to share with you guys how I answered the question.

It’s really important to me to manage my menopause without the help of extra hormones running through my body.

I was suffering most nights with hot flushes and I was recommended to use Black Cohosh which I did with some success but talking to other Peri menopausal women it’s not always suitable.

This herb has been studied on a scientific level and has shown effectiveness in reducing hot flushes but has also been shown to have mixed results.

Hot flushes can be triggered by certain things like hot weather, smoking, caffeine, spicy foods, alcohol, heat and stress.

So if you are suffering and struggling here are a few ideas to help manage and control your hot flushes …

What I did in the first instance was to get rid of the duvet on my bed, and use blankets which you can take on and off as needed. Keep the bedroom as cool as you can so you aren’t already hot getting into bed. Use a fan if needs be to keep the room cool during summer.

What I’ve also found is that taking more exercise and dialling in my nutrition, cutting out the sugar, has helped immensely with controlling this symptom of menopause.

A year ago I cut out meat and started to eat a more plant based diet. Doing so meant that I was eating more plant oestrogen’s in the form of chickpeas, lentils, grains, beans, fruits and vegetables. Plant oestrogen’s are thought to have weak oestrogen-like effects that may reduce hot flushes.

I would also suffer from stress and anxiety during the day and I managed this by practicing deep breathing when I felt it happening. Breathing in through the nose and out through the mouth, slow and deep. Try it for 15 minutes in the morning, 15 minutes in the evening and at the onset of a hot flush.

You could also try meditation which could help your stress and anxiety. I got into meditation a couple of years ago. I always thought it would be boring and time consuming but it really isn’t and even with 10 minutes a day you could gain a feeling of overall well being.

Other recommendations are to cut down/out smoking, as smokers tend to experience more hot flushes, caffeine and alcohol.

I hope this post has helped in some way to give you ideas of how to manage your hot flushes. If it has comment below and tag/share with others who may need this information.

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